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Mint, arugula and tomato salad Calories
Low-calorie salad rich in vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mint, arugula and tomato salad (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 6.1 g of carbs, 2.7 g of protein, 0.6 g of fat and 3.2 g of fiber. Its 150 µg of Vitamin K covers 125% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mint, arugula and tomato salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
38
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
2.7g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 27% · Fat 13%
Mint, arugula and tomato salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 35 mg | 2% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 2.7 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.
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How Many Calories in 1 Serving of Mint, arugula and tomato salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 38 kcal |
| 1 cup (shredded) | 50 g | 13 kcal |
| 1 serving (small) | 80 g | 20 kcal |
| 100 g | 100 g | 25 kcal |
| 1 cup (chopped) | 100 g | 25 kcal |
| 1 bottle (large) | 180 g | 45 kcal |
| 1 serving (large) | 220 g | 55 kcal |
| 1 serving (extra large) | 300 g | 75 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Mint, arugula and tomato salad
What ingredients go into mint, arugula and tomato salad?
Mint, arugula and tomato salad is made with fresh mint, arugula and ripe tomatoes, usually dressed with olive oil, lemon juice and salt. Cucumber, red onion or crumbled feta can be added, though none is essential.
What dressing goes best with mint, arugula and tomato salad?
A simple lemon-and-olive-oil dressing suits mint, arugula and tomato salad best because it brightens the tomatoes without masking the herbs. Whisk the dressing separately and toss it through just before serving to keep the leaves crisp.
How do you keep mint, arugula and tomato salad from getting soggy?
Keep mint, arugula and tomato salad crisp by drying the leaves thoroughly and adding the dressing only at serving time. Salt draws moisture from cut tomatoes, so add it at the last moment rather than letting the dressed salad sit.
Can you use baby spinach instead of arugula in mint, arugula and tomato salad?
Yes, baby spinach can replace arugula in mint, arugula and tomato salad, but the result will be milder and less peppery. Keep the fresh mint and add the dressing gradually so it does not overpower the softer leaves.
Which tomatoes are best for mint, arugula and tomato salad?
Ripe, firm tomatoes work best in mint, arugula and tomato salad because they bring sweetness and juice without falling apart when tossed. If using very juicy tomatoes, remove some of the watery seed centers to help the salad stay crisp.
Can mint, arugula and tomato salad be made ahead?
You can prep the ingredients for mint, arugula and tomato salad ahead, but combine them and add dressing shortly before serving. Store the washed, thoroughly dried leaves separately from the cut tomatoes, which release liquid as they stand.
What meals go well with mint, arugula and tomato salad?
Mint, arugula and tomato salad pairs well with grilled fish, chicken, kebabs and roasted vegetables. Its fresh, peppery flavor also balances richer meals such as pasta or a cheese sandwich, and it can be served as a light lunch with bread.
Should you chop the mint for mint, arugula and tomato salad?
Tear or roughly chop the mint for mint, arugula and tomato salad rather than crushing it finely. This releases its fragrance while keeping the leaves from bruising and turning dark; use tender stems if they are not woody.
Is mint, arugula and tomato salad good for weight loss?
Mint, arugula and tomato salad can fit a weight-loss meal because it is vegetable-forward and provides fiber that helps make a meal more filling. A generous pour of oil, creamy dressing or high-calorie toppings can change the overall balance.
How long does mint, arugula and tomato salad last in the fridge?
Mint, arugula and tomato salad is best eaten freshly dressed, since the leaves wilt and the tomatoes release liquid in storage. Refrigerate leftovers in a covered container and eat them promptly; keep undressed ingredients separate when possible.
Mint, arugula and tomato salad Vitamins & Minerals
Vitamins
Vitamin K
150µg · 125% DV
Vitamin C
36.75mg · 41% DV
Folate
100.5µg · 25% DV
Vitamin A
175.5µg · 20% DV
Minerals
Manganese
0.52mg · 23% DV
Copper
0.18mg · 20% DV
Calcium
162mg · 16% DV
Potassium ⭐
486mg · 14% DV
Sodium
35mg · 2% DV
Mint, arugula and tomato salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mint, arugula and tomato salad
To burn the 38 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 Mint, arugula and tomato salad?
Mint, arugula and tomato salad brings together fresh mint, peppery arugula and juicy tomato. It has no single fixed recipe, but draws on familiar Mediterranean ingredients and is easy to adapt to what is in season. The herbs give it a fragrant freshness, while ripe tomatoes soften arugula’s pleasantly sharp bite.
Serve it dressed simply with olive oil and lemon alongside grilled foods, beans or a larger lunch; it also works as a light side in warm-weather meals. The salad is low in calories and offers fibre, so it can add freshness without making a meal feel heavy. For a more substantial plate, pair it with chickpeas or bread.
How Nutritious Is Mint, arugula and tomato salad?
Nutrient density
Very 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 Mint, arugula and tomato 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 Mint, arugula and tomato salad Contain Allergens?
No known major allergens
Which Diets Is Mint, arugula and tomato 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
✓ Suitable
Low FODMAP
— Not suitable
Mint, arugula and tomato salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.