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Tomato, onion, cucumber and arugula salad Calories
Low-calorie, vitamin and mineral-rich, refreshing vegetable salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato, onion, cucumber and arugula salad (150 g) has 42 calories. That works out to 28 calories per 100 g. It contains 7.8 g of carbs, 2 g of protein, 0.6 g of fat and 2.3 g of fiber. Its 180 µg of Vitamin K covers 150% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Tomato, onion, cucumber and arugula salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
42
KCAL / 150G
Carbs
7.8g
· 3% DV
Protein
2g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 18% · Fat 12%
Tomato, onion, cucumber and arugula salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
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 Tomato, onion, cucumber and arugula salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 42 kcal |
| 1 cup (small) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (small) | 100 g | 28 kcal |
| 1 cup (medium) | 120 g | 34 kcal |
| 1 piece (large) | 200 g | 56 kcal |
| 1 serving (large) | 250 g | 70 kcal |
| 1 serving (extra large) | 300 g | 84 kcal |
| 1 bottle (jumbo) | 350 g | 98 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Tomato, onion, cucumber and arugula salad
What dressing goes best with tomato, onion, cucumber and arugula salad?
A simple dressing of olive oil, lemon juice and salt suits tomato, onion, cucumber and arugula salad best. Add it just before serving so the arugula stays crisp and the chopped tomatoes do not release too much liquid.
Can you make tomato, onion, cucumber and arugula salad ahead of time?
Yes, you can wash and prepare the vegetables ahead, but keep the arugula and dressing separate. Combine everything shortly before serving; dressed leaves wilt quickly, and the tomatoes can make the salad watery.
How do you keep tomato, onion, cucumber and arugula salad from getting watery?
To keep this salad from getting watery, dry the vegetables well and cut the tomatoes shortly before serving. Add salt and dressing at the end, since both draw moisture out of the chopped vegetables.
What can you serve with tomato, onion, cucumber and arugula salad?
Tomato, onion, cucumber and arugula salad pairs well with grilled chicken, fish, kebabs, or a simple grain dish. Its peppery greens and fresh vegetables balance richer mains without needing a heavy side.
How long does tomato, onion, cucumber and arugula salad last in the fridge?
Store leftover tomato, onion, cucumber and arugula salad in a covered container in the refrigerator and eat it by the next day. The leaves and tomatoes soften after dressing, so it is best fresh.
How do you make the onion milder in tomato, onion, cucumber and arugula salad?
To mellow the onion, slice it thinly and soak it briefly in cold water, then drain and pat it dry. This softens its sharp bite without changing the fresh flavor of the other ingredients.
Should you peel the cucumber for tomato, onion, cucumber and arugula salad?
No, peeling the cucumber is optional. Wash it thoroughly and leave the skin on for more texture; peel it if the skin is tough or tastes bitter, or partially peel it for a striped look.
Can you use red onion in tomato, onion, cucumber and arugula salad?
Yes, red onion works well and gives the salad a slightly sweeter, colorful twist. Slice it thinly so it does not overpower the arugula; a brief soak in cold water can further soften its bite.
Can you add cheese to tomato, onion, cucumber and arugula salad?
Yes, crumbled feta or shaved Parmesan can turn this salad into a more substantial side. Add the cheese just before serving, and taste before salting because many cheeses are already salty.
How should you wash arugula for tomato, onion, cucumber and arugula salad?
Rinse the arugula gently in cool water, swish it to loosen any grit, and dry it thoroughly in a salad spinner or with a clean towel. Dry leaves hold dressing better and help keep the salad crisp.
Tomato, onion, cucumber and arugula salad Vitamins & Minerals
Vitamins
Vitamin K
180µg · 150% DV
Vitamin A
630µg · 70% DV
Vitamin C
27mg · 30% DV
Folate
82.5µg · 21% DV
Minerals
Potassium ⭐
480mg · 14% DV
Copper
0.11mg · 12% DV
Manganese
0.2mg · 9% DV
Calcium
78mg · 8% DV
Sodium
12mg · 1% DV
Tomato, onion, cucumber and arugula salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, onion, cucumber and arugula salad
To burn the 42 calories in 1 serving (medium) (150 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 Tomato, onion, cucumber and arugula salad?
Tomato, onion, cucumber and arugula salad brings together fresh, chopped vegetables rather than following one fixed regional recipe. It is easy to make at home and common on tables across many cuisines; a simple dressing of olive oil, lemon juice or vinegar, and salt is often enough. Juicy, mildly sweet tomato and cool cucumber balance the onion’s bite, while arugula adds a peppery note. Serve it alongside grilled food, beans, or a sandwich, or add it to a larger meal as a crisp, refreshing side. It is naturally light, with 28 calories per 100 g, and offers some fibre as well. For a lighter dressing, use lemon or vinegar generously and keep the oil modest.
How Nutritious Is Tomato, onion, cucumber and 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 Tomato, onion, cucumber and 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 Tomato, onion, cucumber and arugula salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, onion, cucumber and 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
Tomato, onion, cucumber and arugula salad Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.