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Oil-Free Arugula, Tomato and Onion Salad Calories
Oil-free, low-calorie and a source of vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Arugula, Tomato and Onion Salad (150 g) has 29 calories. That works out to 19 calories per 100 g. It contains 5.4 g of carbs, 2 g of protein, 0.5 g of fat and 2.1 g of fiber. Its 108 µg of Vitamin K covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oil-Free Arugula, Tomato and Onion Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
29
KCAL / 150G
Carbs
5.4g
· 2% DV
Protein
2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 23% · Fat 14%
Oil-Free Arugula, Tomato and Onion Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 2 g | 4% |
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 Oil-Free Arugula, Tomato and Onion Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 29 kcal |
| 1 cup (chopped) | 55 g | 10 kcal |
| 1 cup (diced) | 90 g | 17 kcal |
| 100 g | 100 g | 19 kcal |
| 1 serving (small) | 100 g | 19 kcal |
| 1 serving (large) | 220 g | 42 kcal |
| 1 bottle (large) | 250 g | 48 kcal |
| 1 piece (whole) | 300 g | 57 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Oil-Free Arugula, Tomato and Onion Salad
How do you make oil-free arugula, tomato and onion salad?
To make oil-free arugula, tomato and onion salad, wash and thoroughly dry the arugula, then toss it with sliced tomatoes and thinly cut onion. Add lemon juice, salt and, if you like, sumac just before serving so the leaves stay crisp.
What dressing can you use for oil-free arugula, tomato and onion salad?
Lemon juice, vinegar or a little pomegranate molasses can dress oil-free arugula, tomato and onion salad without oil. Season with salt and pepper, and add the dressing gradually. The ripe tomatoes also release juice that lightly coats the leaves.
How do you keep arugula from getting soggy in oil-free arugula, tomato and onion salad?
Keep oil-free arugula, tomato and onion salad crisp by drying the leaves completely and adding the tomatoes and dressing just before serving. If you need to prep ahead, store the ingredients separately; cut tomatoes and acidic dressing make arugula wilt faster.
Can you prepare oil-free arugula, tomato and onion salad ahead of time?
Yes, you can wash and dry the arugula and slice the onion ahead for oil-free arugula, tomato and onion salad. Refrigerate the components separately, then cut the tomatoes and combine everything shortly before eating to preserve the salad’s texture.
What should you serve with oil-free arugula, tomato and onion salad?
Oil-free arugula, tomato and onion salad pairs well with grilled vegetables, lentils, beans, baked potatoes or a savory grain dish. Its peppery, tangy flavor also balances richer mains, making it a refreshing side rather than a complete meal on its own.
Why does arugula taste peppery in oil-free arugula, tomato and onion salad?
Arugula naturally has a peppery, sometimes slightly bitter flavor, so that taste in oil-free arugula, tomato and onion salad is normal. Younger leaves are usually milder; sweet, ripe tomatoes and lemon help balance the sharper notes.
Can you use red onion in oil-free arugula, tomato and onion salad?
Yes, red onion works well in oil-free arugula, tomato and onion salad and gives it a mild sweetness and vivid color. Slice it thinly; if its flavor is too sharp, rinse the slices in cold water and drain them before mixing.
Which tomatoes are best for oil-free arugula, tomato and onion salad?
Use ripe but firm tomatoes for oil-free arugula, tomato and onion salad, so they taste fresh without turning the leaves watery. Cherry tomatoes are convenient and hold their shape; larger tomatoes work too if you remove excess juice when they are very ripe.
Can oil-free arugula, tomato and onion salad help with weight loss?
Oil-free arugula, tomato and onion salad can fit into a weight-loss meal because it adds fresh vegetables and volume. It is not a weight-loss remedy by itself; serve it with beans, lentils or another protein-rich food to make the meal more filling.
Can you replace arugula in oil-free arugula, tomato and onion salad?
Yes, you can replace arugula in oil-free arugula, tomato and onion salad with baby spinach or tender mixed greens, though the flavor will be milder. Keep the tomato and onion, and adjust the lemon or vinegar to suit the substitute.
Oil-Free Arugula, Tomato and Onion Salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Vitamin C
30.75mg · 34% DV
Folate
93µg · 23% DV
Vitamin A
111µg · 12% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.3mg · 13% DV
Calcium
114mg · 11% DV
Potassium ⭐
356mg · 10% DV
Sodium
21mg · 1% DV
Oil-Free Arugula, Tomato and Onion Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Arugula, Tomato and Onion Salad
To burn the 29 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 Oil-Free Arugula, Tomato and Onion Salad?
Oil-Free Arugula, Tomato and Onion Salad brings peppery leaves together with juicy tomato and sharp onion, without an oil-based dressing. It is a simple combination found in many salad traditions rather than a dish tied to one particular region. The contrast of crisp greens, soft tomato and pungent onion gives it plenty of freshness and bite.
Serve it alongside grilled foods, beans or a sandwich, or let it stand on its own as a light side. A squeeze of lemon and a little salt can bring the flavours together without adding oil. At 19 calories per 100 g, it is a low-calorie choice and provides vitamin C; add chickpeas or bread if you want a more substantial meal.
How Nutritious Is Oil-Free Arugula, Tomato and Onion 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 Oil-Free Arugula, Tomato and Onion 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 Oil-Free Arugula, Tomato and Onion Salad Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Arugula, Tomato and Onion 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
Oil-Free Arugula, Tomato and Onion Salad Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.