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Arugula Lettuce Salad Calories
Fresh arugula and lettuce mix, low calorie, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Arugula Lettuce Salad (40 g) has 8 calories. That works out to 19 calories per 100 g. It contains 0.9 g of carbs, 0.7 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Arugula Lettuce Salad Nutrition Facts
Selected: 1 cup (medium) · 40 g
8
KCAL / 40G
Carbs
0.9g
· 0% DV
Protein
0.7g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 38% · Fat 13%
Arugula Lettuce Salad nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.7 g | 1% |
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 Cup of Arugula Lettuce Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 8 kcal |
| ½ cup (small) | 20 g | 4 kcal |
| 1 cup (small) | 30 g | 6 kcal |
| 1 serving (medium) | 60 g | 11 kcal |
| 2 cup (large) | 80 g | 15 kcal |
| 100 g | 100 g | 19 kcal |
| 1 piece (large) | 100 g | 19 kcal |
| 1 serving (large) | 100 g | 19 kcal |
| 1 bottle (large) | 120 g | 23 kcal |
Calculated from 19 calories per 100 g.
Frequently Asked Questions About Arugula Lettuce Salad
How do you make arugula lettuce salad?
Arugula lettuce salad is easy to make: wash and thoroughly dry the leaves, then tear them into bite-size pieces. Toss with olive oil, lemon juice, and salt just before serving so the greens stay crisp.
What dressing goes well with arugula lettuce salad?
A lemon-and-olive-oil dressing works especially well with arugula lettuce salad. The bright acidity balances arugula’s peppery flavor; for a sweeter tang, whisk in a little honey or balsamic vinegar and dress the leaves right before serving.
What ingredients can you add to arugula lettuce salad?
Cherry tomatoes, cucumber, thinly sliced red onion, and olives are good additions to arugula lettuce salad. Toasted nuts or crumbled feta add crunch or richness, while keeping the extra ingredients simple lets the leafy greens remain the focus.
How do you make arugula lettuce salad less peppery?
To soften the peppery bite in arugula lettuce salad, use more mild lettuce and add lemon juice or a lightly sweet dressing. Ripe tomatoes or a creamy cheese can also balance the sharpness without masking the fresh greens.
Should you wash arugula and lettuce before making arugula lettuce salad?
Yes, wash the arugula and lettuce before making the salad. Separate the leaves, swish them in cool water to loosen grit, rinse with clean water, and dry them well; wet leaves dilute the dressing and turn limp sooner.
Can you make arugula lettuce salad ahead of time?
You can prepare the greens for arugula lettuce salad ahead, but wait to add the dressing until serving. Store the washed, thoroughly dried leaves in a covered container in the refrigerator; add toppings that release liquid at the last minute.
How should you store leftover arugula lettuce salad?
Store leftover arugula lettuce salad covered in the refrigerator, ideally with the dressing kept separate. Dressed leaves wilt quickly, so eat them soon; discard the salad if it has been left at room temperature for an extended time.
What meals pair well with arugula lettuce salad?
Arugula lettuce salad pairs well with grilled fish, chicken, or roasted vegetables. Its peppery freshness also cuts through richer dishes such as pasta or pizza, making it a useful side rather than a competing centerpiece.
Can arugula lettuce salad be a filling main meal?
Yes, arugula lettuce salad can make a more filling main meal when you add a substantial protein such as beans, eggs, grilled chicken, or fish. Grains such as quinoa or farro add texture and make the bowl more substantial.
Is arugula lettuce salad good for you?
Yes, arugula lettuce salad is a fresh way to include leafy vegetables, which provide vitamins and minerals. Its overall nutritional value depends on additions such as cheese, nuts, croutons, and dressing, so choose them to suit the meal.
Arugula Lettuce Salad Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Folate
38.8µg · 10% DV
Vitamin C
7.2mg · 8% DV
Vitamin A
48µg · 5% DV
Minerals
Manganese
0.12mg · 5% DV
Calcium
36mg · 4% DV
Potassium ⭐
104mg · 3% DV
Iron
0.48mg · 3% DV
Sodium
11mg · 0% DV
Arugula Lettuce Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arugula Lettuce Salad
To burn the 8 calories in 1 cup (medium) (40 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 Arugula Lettuce Salad?
Arugula Lettuce Salad brings together fresh arugula and lettuce, often dressed simply with olive oil and lemon. Arugula’s peppery bite contrasts with lettuce’s mild, crisp leaves, making the salad a fresh side for grilled fish, meat or a Mediterranean-style meal. It can also be served as a light lunch, perhaps with bread, beans or cheese to make it more substantial. The greens are mostly water, with a little fibre, and the salad is low in calories before a generous dressing is added. For a lighter version, keep the oil modest and add lemon, herbs or a splash of vinegar for brightness.
How Nutritious Is Arugula Lettuce 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 Arugula Lettuce 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 Arugula Lettuce Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula Lettuce 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 Lettuce Salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.