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Rocket salad (walnut, date, red pepper) Calories
Rocket salad with walnuts, dates, and red pepper; source of fiber, vitamins, and healthy fats.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rocket salad (walnut, date, red pepper) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 15.4 g of carbs, 3.7 g of protein, 8 g of fat and 4 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Rocket salad (walnut, date, red pepper) Nutrition Facts
Selected: 1 serving (medium) · 120 g
144
KCAL / 120G
Carbs
15.4g
· 6% DV
Protein
3.7g
· 7% DV
Fat
8g
· 10% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 10% · Fat 48%
Rocket salad (walnut, date, red pepper) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 46 mg | 2% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 4 g | 14% |
| Protein | 3.7 g | 7% |
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 Rocket salad (walnut, date, red pepper)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 144 kcal |
| 1 cup (medium) | 70 g | 84 kcal |
| 1 serving (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 bottle (large) | 250 g | 300 kcal |
| 1 serving (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Rocket salad (walnut, date, red pepper)
How do you make rocket salad with walnuts, dates, and red pepper?
To make rocket salad with walnuts, dates, and red pepper, wash and thoroughly dry the rocket, then combine it with sliced pepper, chopped dates, and walnuts. Dress with olive oil and lemon juice just before serving so the leaves stay crisp.
What dressing goes with rocket salad with walnuts, dates, and red pepper?
A simple lemon and olive oil dressing suits rocket salad with walnuts, dates, and red pepper. The acidity balances the dates’ sweetness and the rocket’s peppery bite. Add the dressing at the last minute to keep the leaves from wilting.
Can you prepare rocket salad with walnuts, dates, and red pepper ahead of time?
Yes, you can prepare rocket salad with walnuts, dates, and red pepper ahead by washing and drying the leaves and chopping the other ingredients separately. Refrigerate them in covered containers, then combine and dress the salad shortly before serving.
How do you keep rocket salad with walnuts, dates, and red pepper from getting soggy?
Keep rocket salad with walnuts, dates, and red pepper from getting soggy by drying the rocket thoroughly and adding the dressing only just before eating. Store any undressed ingredients separately, since moisture and dressing make the leaves wilt quickly.
Is rocket the same as arugula in rocket salad with walnuts, dates, and red pepper?
Yes, rocket and arugula are two names for the same leafy green in rocket salad with walnuts, dates, and red pepper. “Rocket” is common in the UK and some other countries, while “arugula” is widely used in the United States.
What can you serve with rocket salad with walnuts, dates, and red pepper?
Rocket salad with walnuts, dates, and red pepper pairs well with grilled fish, chicken, or roasted vegetables. Its sweet-and-peppery flavor also works alongside a grain bowl or a savory tart, where the salad adds freshness and crunch.
Can you use dried cranberries instead of dates in rocket salad with walnuts, dates, and red pepper?
Yes, dried cranberries can replace the dates in rocket salad with walnuts, dates, and red pepper. They add a tart-sweet flavor rather than the dates’ deeper sweetness, so taste the salad before adding extra lemon or vinegar.
Why does rocket salad with walnuts, dates, and red pepper taste bitter?
Rocket salad with walnuts, dates, and red pepper can taste bitter because rocket naturally has a sharp, peppery flavor, which may be stronger in mature leaves. Choose tender leaves and use the dates and lemon dressing to soften that edge.
Can you add cheese to rocket salad with walnuts, dates, and red pepper?
Yes, crumbled goat cheese or feta works well in rocket salad with walnuts, dates, and red pepper. The creamy, salty cheese contrasts with the dates and walnuts; use a light hand with added salt if the cheese is already salty.
How long does leftover rocket salad with walnuts, dates, and red pepper keep?
Leftover rocket salad with walnuts, dates, and red pepper is best eaten the same day, especially if it has already been dressed. Refrigerate leftovers in a covered container and check that the leaves still look and smell fresh before eating.
Rocket salad (walnut, date, red pepper) Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin C
45.6mg · 51% DV
Vitamin A
252µg · 28% DV
Folate
78µg · 20% DV
Minerals
Copper
0.23mg · 26% DV
Manganese
0.34mg · 15% DV
Calcium
132mg · 13% DV
Potassium ⭐
444mg · 13% DV
Sodium
46mg · 2% DV
Rocket salad (walnut, date, red pepper) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rocket salad (walnut, date, red pepper)
To burn the 144 calories in 1 serving (medium) (120 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 Rocket salad (walnut, date, red pepper)?
Rocket salad (walnut, date, red pepper) brings peppery leaves together with sweet dates, crunchy walnuts and crisp red pepper. It is not tied to one established regional recipe; rather, it is a Mediterranean-style combination that can be adapted to whatever is in season. Rocket is also known as arugula in North America.
Serve it as a fresh starter or side with grilled vegetables, fish or meat, or add it to a lunch bowl. A simple lemon-and-olive-oil dressing suits the sharp leaves, while the dates balance their bite. The salad provides fibre and fats from the walnuts; it has 3.3 g of fibre per 100 g. For a lighter dressing, use just enough oil to coat the leaves and let the lemon do the rest.
How Nutritious Is Rocket salad (walnut, date, red pepper)?
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 Rocket salad (walnut, date, red pepper) 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 Rocket salad (walnut, date, red pepper) Contain Allergens?
Contains these allergens:
Which Diets Is Rocket salad (walnut, date, red pepper) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rocket salad (walnut, date, red pepper) Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.04g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.