1 serving (medium) of Lettuce Arugula Salad (80 g) has 14 calories. That works out to 18 calories per 100 g. It contains 2.1 g of carbs, 1.4 g of protein, 0.2 g of fat and 1.3 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Lettuce Arugula Salad?

Lettuce Arugula Salad brings together mild, crisp lettuce and peppery arugula, usually torn or loosely arranged as a simple fresh salad. It is not tied to one particular regional recipe; variations of this leafy combination are easy to find at home and on restaurant menus. A light dressing of olive oil and lemon is a common way to bring the leaves together without masking their flavor.

The lettuce gives each bite a cool crunch, while arugula adds a pleasantly sharp, slightly bitter note. Serve it alongside grilled foods, add it to a sandwich, or enjoy it as a fresh side with lunch or dinner. It is low in calories and provides fiber, making it a light choice when you want plenty of greens. For a more filling bowl, add beans or a boiled egg; keep the dressing modest for a lighter finish.

Lettuce Arugula Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

2.6g

· 1% DV

Protein

1.7g

· 3% DV

Fat

0.3g

· 0% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 52% · Protein 34% · Fat 14%

Lettuce Arugula Salad Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

370µg · 41% DV

Folate

97µg · 24% DV

Vitamin C

15mg · 17% DV

Minerals

Potassium ⭐

330mg · 10% DV

Calcium

77mg · 8% DV

Iron

1mg · 6% DV

Magnesium

19mg · 5% DV

How Nutritious Is Lettuce Arugula Salad?

Nutrient density

Very high

80/ 100

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

49/ 100

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.

Lettuce Arugula Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Lettuce Arugula Salad

To burn the 18 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Lettuce Arugula Salad Processed?

NOVA 1

Unprocessed

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 Lettuce Arugula Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Lettuce 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

Lettuce Arugula Salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Lettuce Arugula Salad

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Lettuce Arugula Salad vs Mixed Green SaladSame calories per 100 g

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Lettuce Arugula Salad vs Red Pepper13 kcal fewer per 100 g

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Foods Similar to Lettuce Arugula Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Lettuce Arugula Salad

How do you make a Lettuce Arugula Salad?

To make a Lettuce Arugula Salad, wash and thoroughly dry the leaves, tear the lettuce into bite-size pieces, and toss it gently with the arugula. Dress it just before serving with olive oil, lemon juice, and salt so the greens stay crisp.

What dressing goes best with a Lettuce Arugula Salad?

A simple lemon-and-olive-oil dressing works especially well with a Lettuce Arugula Salad. The lemon brightens the greens and complements arugula’s peppery taste; add the dressing shortly before eating to keep the leaves from softening.

Why does a Lettuce Arugula Salad taste peppery?

The peppery flavor in a Lettuce Arugula Salad comes from the arugula, not the lettuce. Young leaves tend to taste milder, while mature arugula is more pungent; pair it with sweet cherry tomatoes or a little fruit to balance the bite.

What can you add to a Lettuce Arugula Salad?

You can add cherry tomatoes, cucumber, thinly sliced red onion, olives, or shaved Parmesan to a Lettuce Arugula Salad. Choose a few additions rather than crowding the bowl, so the fresh lettuce and distinctive arugula flavor remain noticeable.

Can you make a Lettuce Arugula Salad ahead of time?

Yes, you can wash and dry the greens for a Lettuce Arugula Salad ahead of time, but keep them separate from the dressing and wet toppings. Store the leaves in a covered container in the refrigerator and toss everything together just before serving.

How do you keep a Lettuce Arugula Salad from getting soggy?

Keep a Lettuce Arugula Salad from getting soggy by drying the leaves thoroughly and adding dressing only at the last minute. If you include juicy tomatoes or cucumbers, cut and add them shortly before serving rather than storing them with the greens.

Which lettuce works best in a Lettuce Arugula Salad?

Romaine, butter lettuce, and green-leaf lettuce all work in a Lettuce Arugula Salad. Romaine gives the salad extra crunch, while softer leaves contrast more with arugula; combine two types if you want both textures.

Can a Lettuce Arugula Salad be a main course?

Yes, a Lettuce Arugula Salad can become a main course when you top it with a substantial ingredient such as grilled chicken, chickpeas, or a cooked egg. Add those toppings shortly before serving to keep the greens fresh.

How do you make a Lettuce Arugula Salad less bitter?

To make a Lettuce Arugula Salad less bitter, use a larger share of mild lettuce and add sweet or creamy ingredients such as pear, tomatoes, or a little cheese. A balanced lemon dressing can brighten the flavors without masking the greens.

How long does a dressed Lettuce Arugula Salad last in the fridge?

A dressed Lettuce Arugula Salad is best eaten right away because the salt and acid in the dressing quickly soften the leaves. Keep any undressed leftovers in a covered container in the refrigerator and use them promptly while they remain crisp.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026