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Arugula tomato salad Calories
Light salad made with fresh arugula and tomatoes
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Arugula tomato salad (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 3.8 g of carbs, 1.8 g of protein, 0.6 g of fat and 2 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Arugula tomato salad?
Arugula tomato salad combines fresh arugula leaves with ripe tomato, often dressed simply with olive oil and lemon. It draws on familiar Mediterranean ingredients and is easy to put together as a side or light meal.
Peppery, slightly bitter leaves contrast with the tomatoes’ juicy sweetness. It is commonly served alongside grilled foods, pasta or bread, and works just as well as a quick lunch with beans or chickpeas added. The salad is mostly vegetables and is light in calories; a 100 g serving has 24 calories. For a fuller meal, add a source of protein, or keep the dressing light if you want the vegetables’ fresh flavours to stand out.
Arugula tomato salad Nutrition Facts
Selected: 100 g
24
KCAL / 100G
Carbs
3.2g
· 1% DV
Protein
1.5g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 26% · Fat 19%
Arugula tomato salad Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
350µg · 39% DV
Vitamin C
18mg · 20% DV
Folate
75µg · 19% DV
Minerals
Calcium
80mg · 8% DV
Potassium ⭐
260mg · 8% DV
Iron
1mg · 6% DV
Magnesium
18mg · 4% DV
How Nutritious Is Arugula 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.
Arugula tomato salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula tomato salad
To burn the 24 calories in 100 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.
Is Arugula tomato 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 Arugula tomato salad Contain Allergens?
No known major allergens
Which Diets Is Arugula 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
— Not suitable
Low FODMAP
— Not suitable
Arugula tomato salad Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Arugula tomato salad
How do you make arugula tomato salad?
To make arugula tomato salad, rinse and thoroughly dry the arugula, cut the tomatoes into wedges, and toss them together just before serving. Dress with olive oil, lemon juice, salt, and pepper so the leaves stay crisp.
What dressing goes best with arugula tomato salad?
A simple lemon-and-olive-oil dressing is a classic match for arugula tomato salad because its acidity balances the peppery leaves. Balsamic vinegar also works well; add the dressing shortly before serving to keep the arugula from wilting.
Why does arugula tomato salad taste bitter?
Arugula tomato salad can taste bitter because arugula naturally has a peppery, slightly bitter flavor, which may become stronger in older leaves. Ripe, sweet tomatoes and a little lemon juice help balance that sharpness.
Can you make arugula tomato salad ahead of time?
You can prepare arugula tomato salad ingredients ahead, but keep the dressing separate. Wash and dry the arugula, store it apart from the cut tomatoes in covered containers in the refrigerator, then combine and dress everything just before serving.
How should you wash arugula for arugula tomato salad?
For arugula tomato salad, rinse the leaves under cool running water, separating them to remove grit. Dry them thoroughly in a salad spinner or with a clean towel; wet leaves dilute the dressing and make the salad soggy.
What cheese goes with arugula tomato salad?
Feta, shaved Parmesan, and soft goat cheese all pair well with arugula tomato salad. Add cheese just before serving, and taste before adding salt because feta and Parmesan can make the finished salad salty.
What protein can you add to arugula tomato salad?
Grilled chicken, chickpeas, white beans, or hard-boiled eggs turn arugula tomato salad into a more substantial meal. Add the protein after tossing the greens and tomatoes so it stays intact and does not crush the leaves.
Can you use cherry tomatoes in arugula tomato salad?
Yes, cherry tomatoes work very well in arugula tomato salad. Halve them so their juices mix with the dressing, or leave very small ones whole; choose ripe tomatoes for a sweeter contrast to the peppery arugula.
How long does arugula tomato salad last in the fridge?
Arugula tomato salad is best eaten soon after it is dressed, since the tomatoes release liquid and the leaves wilt. Refrigerate leftovers in a covered container and use them by the next day, checking that the leaves still look and smell fresh.
Is arugula tomato salad a healthy choice?
Yes, arugula tomato salad is a vegetable-forward choice that provides freshness and variety alongside a meal. Its overall balance depends on what you add: beans or grilled protein make it more filling, while generous cheese or oily dressing makes it richer.
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Nutrition data compiled from USDA FoodData Central and scientific sources.