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Dill, arugula, and red cabbage salad Calories
A low-calorie raw vegetable salad containing fiber and vitamin C.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Dill, arugula, and red cabbage salad (70 g) has 19 calories. That works out to 27 calories per 100 g. It contains 3.3 g of carbs, 1.1 g of protein, 0.4 g of fat and 1.5 g of fiber. Its 98 µg of Vitamin K covers 82% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dill, arugula, and red cabbage salad Nutrition Facts
Selected: 1 cup (chopped) · 70 g
19
KCAL / 70G
Carbs
3.3g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 21% · Fat 17%
Dill, arugula, and red cabbage salad nutrition facts table · 1 cup (chopped) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.1 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Dill, arugula, and red cabbage salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 70 g | 19 kcal |
| 1 cup (shredded) | 35 g | 9 kcal |
| 1 cup (shredded) | 45 g | 12 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (small) | 100 g | 27 kcal |
| 2 cup (chopped) | 140 g | 38 kcal |
| 1 serving (medium) | 150 g | 41 kcal |
| 1 serving (large) | 220 g | 59 kcal |
Calculated from 27 calories per 100 g.
Frequently Asked Questions About Dill, arugula, and red cabbage salad
How do you make dill, arugula, and red cabbage salad?
Dill, arugula, and red cabbage salad is made by tossing finely sliced red cabbage with washed arugula and chopped dill. Dress it with olive oil, lemon juice, and salt just before serving so the leaves stay fresh and the cabbage keeps some crunch.
What dressing goes with dill, arugula, and red cabbage salad?
A lemon-and-olive-oil dressing suits dill, arugula, and red cabbage salad particularly well. Whisk the oil with lemon juice, a little salt, and black pepper; add the dressing shortly before eating to keep the arugula from wilting.
What can you serve with dill, arugula, and red cabbage salad?
Dill, arugula, and red cabbage salad pairs well with grilled fish, chicken, or roasted vegetables. Its bright, peppery flavor also works in a grain bowl or alongside a sandwich, where it adds crunch without a heavy dressing.
How do you make the red cabbage tender in dill, arugula, and red cabbage salad?
To soften the cabbage in dill, arugula, and red cabbage salad, slice it thinly and massage it briefly with lemon juice and a pinch of salt. Add the arugula and dill afterward so they remain intact rather than bruised.
Why does dill, arugula, and red cabbage salad taste bitter or peppery?
The peppery bite in dill, arugula, and red cabbage salad mainly comes from arugula, while raw red cabbage can add a sharp edge. Use a milder or smaller amount of arugula and balance the flavors with lemon and olive oil.
Can you make dill, arugula, and red cabbage salad ahead of time?
Yes, you can prepare dill, arugula, and red cabbage salad components ahead by washing and drying the greens and slicing the cabbage. Store them separately and toss with dressing just before serving, because dressed arugula wilts quickly.
How long does dill, arugula, and red cabbage salad last in the fridge?
Dill, arugula, and red cabbage salad is best eaten fresh, especially once dressed. Refrigerate leftovers in a covered container and use them promptly; the leaves soften and the cabbage releases moisture as the salad sits.
Should you wash the ingredients for dill, arugula, and red cabbage salad?
Yes, wash the arugula and dill thoroughly under running drinking water before making dill, arugula, and red cabbage salad, since they are eaten raw. Remove the cabbage’s outer leaves, rinse the head, and dry the greens well to help the dressing cling.
Can you add feta or nuts to dill, arugula, and red cabbage salad?
Yes, feta or toasted nuts can be added to dill, arugula, and red cabbage salad for a salty or crunchy contrast. Add them just before serving so the nuts stay crisp and the cheese does not get lost in the dressing.
Is dill, arugula, and red cabbage salad a healthy choice?
Yes, dill, arugula, and red cabbage salad is a light way to eat raw vegetables and provides fiber and vitamin C. To make it a more substantial meal, serve it with beans, eggs, or grilled chicken.
Dill, arugula, and red cabbage salad Vitamins & Minerals
Vitamins
Vitamin K
98µg · 82% DV
Vitamin C
28mg · 31% DV
Folate
38.5µg · 10% DV
Vitamin A
66.5µg · 7% DV
Minerals
Manganese
0.2mg · 9% DV
Calcium
67mg · 7% DV
Copper
0.06mg · 7% DV
Potassium ⭐
196mg · 6% DV
Sodium
28mg · 1% DV
Dill, arugula, and red cabbage salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill, arugula, and red cabbage salad
To burn the 19 calories in 1 cup (chopped) (70 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dill, arugula, and red cabbage salad?
Dill, arugula, and red cabbage salad combines finely sliced raw red cabbage with fresh arugula and dill. It is a simple mixed-vegetable salad rather than a dish tied to one particular regional tradition, and the ingredients are easy to find in many places. The cabbage is usually shredded or thinly sliced, while the herbs and leaves can be left in larger pieces.
Crisp cabbage brings a mild sweetness, arugula adds a peppery edge, and dill gives the salad a fresh, aromatic note. Serve it alongside a main meal or as part of a light lunch; a little lemon juice and olive oil make a straightforward dressing. It is low in calories and provides fibre and vitamin C. Add beans, lentils, or another filling side if you want it to make a more substantial meal.
How Nutritious Is Dill, arugula, and red cabbage salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dill, arugula, and red cabbage salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Dill, arugula, and red cabbage salad Contain Allergens?
No known major allergens
Which Diets Is Dill, arugula, and red cabbage salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dill, arugula, and red cabbage salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.