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Lettuce tomato arugula salad Calories
Low-calorie salad rich in vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lettuce tomato arugula salad (120 g) has 26 calories. That works out to 22 calories per 100 g. It contains 4.3 g of carbs, 1.6 g of protein, 0.4 g of fat and 1.8 g of fiber. Its 100.8 µg of Vitamin K covers 84% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lettuce tomato arugula salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
26
KCAL / 120G
Carbs
4.3g
· 2% DV
Protein
1.6g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 24% · Fat 13%
Lettuce tomato arugula salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 1.6 g | 3% |
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 Lettuce tomato arugula salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 26 kcal |
| 1 cup (chopped) | 55 g | 12 kcal |
| 100 g | 100 g | 22 kcal |
| 2 cup (chopped) | 110 g | 24 kcal |
| 3 cup (chopped) | 165 g | 36 kcal |
| 1 serving (large) | 180 g | 40 kcal |
| 1 piece (whole) | 250 g | 55 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Lettuce tomato arugula salad
What goes in a lettuce, tomato, and arugula salad?
A lettuce, tomato, and arugula salad combines crisp lettuce, ripe tomatoes, and peppery arugula. Olive oil, lemon juice, and salt make a simple dressing; cucumber, red onion, or fresh herbs are common additions, but the three main vegetables give it its character.
How do you make a lettuce, tomato, and arugula salad?
To make a lettuce, tomato, and arugula salad, wash and thoroughly dry the leaves, then tear the lettuce and arugula into bite-size pieces. Add sliced tomatoes and toss with olive oil, lemon juice, and seasoning just before serving.
What dressing is best for lettuce, tomato, and arugula salad?
A light lemon-and-olive-oil dressing suits lettuce, tomato, and arugula salad because it complements the peppery greens without masking the tomato. Whisk the oil and lemon with a little salt, then dress the salad right before it reaches the table.
How do you keep arugula from overpowering a lettuce, tomato, and arugula salad?
Use more lettuce than arugula in a lettuce, tomato, and arugula salad if you want a milder flavor. A squeeze of lemon and sweet, ripe tomatoes also balance arugula’s peppery bite without needing to remove it.
Should you salt the tomatoes in a lettuce, tomato, and arugula salad?
You can salt the tomatoes in a lettuce, tomato, and arugula salad, but do it shortly before serving. Salt draws out moisture, so salting too early can leave the leaves limp and create a watery pool at the bottom of the bowl.
Can you prepare lettuce, tomato, and arugula salad ahead of time?
Yes, you can wash and dry the lettuce and arugula ahead, then store them separately from the tomatoes in the refrigerator. Keep the dressing aside too, and combine everything just before serving so the leaves stay crisp.
How should you store leftover lettuce, tomato, and arugula salad?
Store leftover lettuce, tomato, and arugula salad in a covered container in the refrigerator and eat it promptly. Dressed leaves soften quickly, especially beside juicy tomatoes, so the salad is best enjoyed fresh; discard it if it smells off or feels slimy.
What can you serve with lettuce, tomato, and arugula salad?
Lettuce, tomato, and arugula salad pairs well with grilled fish, chicken, beans, or a savory tart. Serve it alongside a richer main dish to add freshness, or add a source of protein and bread to make the salad part of a fuller meal.
Can you add protein to lettuce, tomato, and arugula salad?
Yes, adding chickpeas, lentils, grilled chicken, eggs, or tofu can turn lettuce, tomato, and arugula salad into a more substantial meal. Add the protein after dressing the vegetables lightly so it does not crush the leaves.
Is lettuce, tomato, and arugula salad good for you?
Yes, lettuce, tomato, and arugula salad is a nutrient-rich way to include several fresh vegetables in a meal. Its overall nutritional value depends on additions such as dressing, cheese, or croutons, so choose portions that fit the rest of your plate.
Lettuce tomato arugula salad Vitamins & Minerals
Vitamins
Vitamin K
100.8µg · 84% DV
Vitamin C
16.8mg · 19% DV
Vitamin A
142.8µg · 16% DV
Folate
45.6µg · 11% DV
Minerals
Manganese
0.22mg · 10% DV
Potassium ⭐
312mg · 9% DV
Copper
0.07mg · 8% DV
Iron
1.32mg · 7% DV
Sodium
22mg · 1% DV
Lettuce tomato arugula salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lettuce tomato arugula salad
To burn the 26 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 Lettuce tomato arugula salad?
Lettuce tomato arugula salad combines crisp lettuce, juicy tomato and peppery arugula. It is an everyday mixed salad rather than a dish tied to one particular region, with versions served in homes and restaurants in many countries.
The contrast between tender leaves and bright, slightly sharp arugula works well with a simple oil-and-vinegar or lemon dressing. Serve it alongside a main course, tuck it into a sandwich, or add beans or cheese to make a more filling light meal. It is mostly vegetables, with little fat when dressed modestly; a 100 g portion has 22 calories. Add the dressing just before serving to keep the leaves fresh and crisp.
How Nutritious Is Lettuce tomato arugula 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 Lettuce tomato arugula 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 Lettuce tomato arugula salad Contain Allergens?
No known major allergens
Which Diets Is Lettuce tomato 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
Lettuce tomato arugula salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.