Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Eggplant arugula salad Calories
Source of fiber and vitamin K
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggplant arugula salad (150 g) has 72 calories. That works out to 48 calories per 100 g. It contains 10.6 g of carbs, 2.6 g of protein, 2.7 g of fat and 4.7 g of fiber. Its 123 µg of Vitamin K covers 102% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Eggplant arugula salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
72
KCAL / 150G
Carbs
10.6g
· 4% DV
Protein
2.6g
· 5% DV
Fat
2.7g
· 3% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 13% · Fat 32%
Eggplant arugula salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 2.6 g | 5% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Eggplant arugula salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 72 kcal |
| 1 cup (chopped) | 70 g | 34 kcal |
| 100 g | 100 g | 48 kcal |
| 1 serving (small) | 100 g | 48 kcal |
| 1 cup (diced) | 110 g | 53 kcal |
| 1 serving (large) | 220 g | 106 kcal |
| 1 serving (extra large) | 300 g | 144 kcal |
| 1 piece (whole) | 350 g | 168 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Eggplant arugula salad
How do you make eggplant arugula salad?
Eggplant arugula salad is made by combining cooked, cooled eggplant with fresh arugula and a simple dressing. Roast or grill the eggplant until tender, then toss it with arugula, olive oil, lemon juice, and salt just before serving.
Should you roast or grill the eggplant for eggplant arugula salad?
Either works for eggplant arugula salad. Grilling gives the eggplant a smoky flavor, while roasting is easier to do indoors and cooks it evenly. Let it cool and drain off excess liquid before mixing it with the arugula.
What dressing goes with eggplant arugula salad?
A lemon and olive oil dressing suits eggplant arugula salad because its acidity balances the rich, soft eggplant and peppery leaves. Add minced garlic or a little balsamic vinegar for extra flavor, and dress the salad shortly before serving.
What ingredients can you add to eggplant arugula salad?
Cherry tomatoes, red onion, toasted nuts, or crumbled feta can all work in eggplant arugula salad. Tomatoes add freshness, while nuts provide crunch. Add ingredients in modest amounts so the eggplant and peppery arugula remain the focus.
Can eggplant arugula salad be served warm?
Yes, eggplant arugula salad can be served slightly warm. Let freshly cooked eggplant cool until it is no longer steaming, then fold it into the arugula; very hot eggplant will quickly wilt the leaves.
What do you serve with eggplant arugula salad?
Eggplant arugula salad pairs well with grilled vegetables, beans, lentils, or crusty bread. It can also add a bright, peppery contrast to grilled fish or chicken, if you are serving it as a side rather than a vegan main.
Can you make eggplant arugula salad ahead of time?
You can cook the eggplant ahead for eggplant arugula salad, but keep it separate from the arugula and dressing. Combine everything shortly before eating; storing the dressed salad makes the leaves wilt and the dish watery.
How long does eggplant arugula salad last in the fridge?
Eggplant arugula salad is best eaten the day it is made because arugula wilts after dressing. Refrigerate leftovers promptly in a sealed container and use them by the next day; discard the salad if its smell or appearance changes.
How do you keep the arugula from wilting in eggplant arugula salad?
To keep arugula crisp in eggplant arugula salad, dry the leaves thoroughly and add the dressing only at serving time. Make sure the cooked eggplant has cooled first, since warmth and trapped moisture also soften the leaves.
Can you use roasted eggplant leftovers in eggplant arugula salad?
Yes, leftover roasted eggplant works well in eggplant arugula salad. Use it once it has been refrigerated safely and cooled, then add fresh arugula and dressing; if the eggplant is heavily seasoned, adjust the salt and acidity in the salad.
Eggplant arugula salad Vitamins & Minerals
Vitamins
Vitamin K
123µg · 102% DV
Folate
72µg · 18% DV
Vitamin C
14.25mg · 16% DV
Vitamin A
105µg · 12% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
420mg · 12% DV
Calcium
95mg · 10% DV
Sodium
27mg · 1% DV
Eggplant arugula salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant arugula salad
To burn the 72 calories in 1 serving (medium) (150 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 Eggplant arugula salad?
Eggplant arugula salad brings tender roasted or grilled eggplant together with peppery arugula, usually dressed simply with olive oil and lemon. It is a Mediterranean-style combination rather than a recipe with one fixed set of ingredients; tomatoes or onion can be added, too.
Serve it as a side with grilled food, or make it a light lunch with bread or grains. The eggplant is soft and mellow, while the greens keep each bite fresh and pleasantly sharp. It is mostly vegetables and provides fiber, with 3.1 g per 100 g. For a more filling meal, add chickpeas or lentils; use a restrained hand with the oil if you prefer a lighter dressing.
How Nutritious Is Eggplant arugula 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 Eggplant 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 Eggplant arugula salad Contain Allergens?
No known major allergens
Which Diets Is Eggplant 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
Eggplant arugula salad Fat Profile
SATURATED
0.38g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
Compare Eggplant arugula salad
Foods Similar to Eggplant arugula salad
Have another question about Eggplant arugula salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.