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Tomato cucumber arugula salad Calories
Low-calorie, refreshing, fiber-rich salad
CALORIES
GI
POTASSIUM
FIBER
Tomato cucumber arugula salad Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.1g
· 69%
Protein
1.2g
· 20%
Fat
0.3g
· 11%
Fiber
1.4g
Tomato cucumber arugula salad Vitamins & Minerals
Vitamins
Vitamin K
46µg · 38% DV
Vitamin C
14.5mg · 16% DV
Vitamin A
119µg · 13% DV
Folate
28µg · 7% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Magnesium
15mg · 4% DV
Phosphorus
28mg · 4% DV
Tomato cucumber arugula salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato cucumber 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 Tomato cucumber arugula salad Contain Allergens?
No known major allergens
Which Diets Is Tomato cucumber 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 cucumber arugula salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tomato cucumber arugula salad
Tomato cucumber arugula salad — Frequently Asked Questions
How can tomato cucumber arugula salad be made more filling?
On its own, it is quite light, so adding chickpeas, cheese, boiled eggs, or grilled chicken can make it more satisfying. Olive oil, seeds, or nuts can also help turn it into a more balanced meal.
How do you reduce the bitterness of arugula in the salad?
Wash and dry the arugula well and add it just before serving so its flavor stays fresh rather than harsh. Lemon juice or a slightly sweet-acidic dressing can balance the peppery taste.
Can this salad be prepared ahead of time?
Yes, but it is best to keep the dressing separate until serving. If dressed too early, the cucumber releases water, the tomatoes soften, and the arugula wilts.
How long does tomato cucumber arugula salad keep in the fridge?
Undressed, it is usually best within about a day in a sealed container. Once dressed, it is best eaten the same day for texture and freshness.
Can this salad be frozen?
Freezing is not recommended. Tomatoes, cucumbers, and arugula all lose their crisp texture and become watery after thawing.
Is this salad better before or after a workout?
Because it is very light, it may not provide enough energy on its own before training. After exercise, it works better when paired with a protein source and, if needed, an extra carbohydrate food.
Is it bad to eat this salad at night?
No, eating it at night is not inherently harmful. However, large portions or acidic dressings late in the evening may bother people who are prone to bloating or reflux.
Is it unhealthy to eat cucumber and tomato together?
No, that is a common myth. For healthy people, there is no established problem with eating them in the same salad.
Who should be a little careful with this salad?
People with reflux, sensitive stomachs, or mouth irritation may react to peppery arugula or acidic tomatoes. Those on medically prescribed diets should also pay attention to dressings and add-ins rather than the vegetables alone.
What dressings go well with tomato cucumber arugula salad?
Olive oil and lemon is the classic light option. Vinegar-based dressings, sumac, pomegranate molasses, garlic, or yogurt-based dressings can also work, but heavy dressings can overpower the fresh flavor.
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Nutrition data compiled from USDA FoodData Central and scientific sources.