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Tomato arugula salad Calories
Fresh, high fiber, low calorie, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Tomato arugula salad Nutrition Facts
Selected: 100 g
28
KCAL / 100G
Carbs
4.2g
· 60%
Protein
1.7g
· 24%
Fat
0.5g
· 16%
Fiber
1.7g
Tomato arugula salad Vitamins & Minerals
Vitamins
Vitamin K
77µg · 64% DV
Vitamin A
520µg · 58% DV
Vitamin C
19mg · 21% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
330mg · 10% DV
Iron
1mg · 6% DV
Magnesium
27mg · 6% DV
Calcium
54mg · 5% DV
Tomato arugula salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato arugula 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 Tomato arugula salad Contain Allergens?
No known major allergens
Which Diets Is Tomato arugula 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
Tomato arugula salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tomato arugula salad
Tomato arugula salad — Frequently Asked Questions
Can tomato arugula salad be made ahead of time?
Yes, but keep the dressing separate until serving for the best texture. Washed, thoroughly dried arugula and cut tomatoes will stay fresher than a fully dressed salad.
How long does tomato arugula salad last in the fridge?
An undressed salad stored in an airtight container is best used within about one day. Once dressed, it is best eaten the same day because the tomatoes release liquid and the arugula wilts.
How can I make arugula less bitter in a tomato arugula salad?
Choose fresh, tender arugula and rinse it briefly in very cold water before drying it well. Sweet ripe tomatoes, lemon juice, and a little olive oil can also balance its peppery bitterness.
Can tomato arugula salad be frozen?
No. Freezing makes tomatoes watery after thawing and causes arugula to lose its crisp texture.
What protein goes well with tomato arugula salad?
It pairs well with chickpeas, lentils, white beans, eggs, grilled chicken, fish, or cheese. Tomatoes provide vitamin C, which can help support absorption of iron from plant foods such as beans and lentils.
Is tomato arugula salad good for iron deficiency?
It cannot treat iron deficiency on its own. However, it can be a useful side dish with plant-based iron sources because vitamin C from tomatoes supports iron absorption from the meal.
Can I use vinegar instead of lemon juice in tomato arugula salad?
Yes, red wine, apple cider, or balsamic vinegar can work well. Lemon tastes brighter and more citrusy, while vinegar gives a sharper tang; either can be balanced with olive oil.
Is tomato arugula salad better before or after a workout?
It can be a light pre-workout choice if you want something refreshing that is unlikely to feel heavy. After exercise, it works best alongside a meal containing enough protein and carbohydrate for recovery.
Can eating tomato arugula salad at night cause stomach discomfort?
Most people can eat it at night without a problem. People with reflux or a sensitive stomach may find tomatoes and acidic dressings trigger symptoms, especially close to bedtime.
Do I need olive oil in tomato arugula salad?
Olive oil is not essential, but a small amount can help the body absorb fat-soluble compounds in tomatoes, including carotenoids. The salad can still be flavorful with lemon or vinegar, herbs, and spices if you prefer no added oil.
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Nutrition data compiled from USDA FoodData Central and scientific sources.