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Arugula Salad Calories
Fresh arugula, olive oil, lemon, tomato, light and nutritious
CALORIES
GI
POTASSIUM
FIBER
Arugula Salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
3.7g
· 41%
Protein
2.6g
· 29%
Fat
1.2g
· 30%
Fiber
1.6g
Arugula Salad Vitamins & Minerals
Vitamins
Vitamin K
108µg · 90% DV
Folate
97µg · 24% DV
Vitamin C
15mg · 17% DV
Vitamin A
119µg · 13% DV
Minerals
Calcium
160mg · 16% DV
Iron
2mg · 11% DV
Magnesium
47mg · 11% DV
Potassium ⭐
369mg · 11% DV
Arugula Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Arugula 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Arugula 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 Salad Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Arugula Salad
Arugula Salad — Frequently Asked Questions
How can I make an arugula salad less bitter?
Rinse the arugula well and soak it in ice water for 10–15 minutes to soften its sharp flavor. Sweet ingredients such as tomatoes, pear, or pomegranate can also balance the bitterness.
When should arugula be added to a salad?
Add arugula and toss it with dressing just before serving. Acidic dressings can quickly wilt the leaves and make the salad watery.
Which dressings work best with arugula salad?
Olive oil and lemon, balsamic vinaigrette, and light yogurt-based dressings complement arugula’s peppery taste. Parmesan, walnuts, and roasted chickpeas also make useful flavor partners.
How long does arugula salad stay fresh in the refrigerator?
Unwashed, thoroughly dry arugula usually keeps for several days in the refrigerator when stored with paper towel in a container or bag. Wash it close to serving time, since washed leaves spoil faster.
Can arugula salad be frozen?
Freezing fresh arugula salad is not recommended because the leaves become limp and release water after thawing. Leftover arugula is better used in pesto, soup, or cooked dishes.
How is arugula different from spinach in a salad?
Arugula has a peppery, slightly bitter flavor, while spinach is milder and more neutral. Arugula therefore creates a stronger contrast in salads with cheese, fruit, or rich toppings.
Is arugula salad better before or after a workout?
Arugula salad alone is not a complete pre- or post-workout meal. After training, pair it with a protein food and a carbohydrate source, such as chicken, beans, or whole grains.
Can eating arugula salad at night upset the stomach?
For most people, arugula at night is fine. If you have reflux, acidic dressings, raw onion, or heavy oily toppings may be more likely to trigger symptoms than arugula itself.
Does anyone need to be careful with arugula salad?
People taking blood-thinning medication should avoid making sudden major changes to their intake of dark leafy greens without discussing it with their clinician. Those with a history of kidney stones or sensitive digestion should also consider their individual tolerance.
Do pre-packaged arugula leaves need to be washed?
Loose arugula should always be washed thoroughly under running water. If a package says “pre-washed” or “ready to eat,” it usually does not need rewashing, but do not eat it if the leaves are damaged, expired, or improperly stored.
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Nutrition data compiled from USDA FoodData Central and scientific sources.