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Tomato, onion, cucumber and arugula salad Calories
A low-calorie, fat-free mixed vegetable salad providing fiber and vitamins C and K.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Tomato, onion, cucumber and arugula salad has 20 calories. It contains 3.6 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.4 g of fiber. Its 55 µg of Vitamin K covers 46% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato, onion, cucumber and arugula salad Nutrition Facts
Selected: 100 g
20
KCAL / 100G
Carbs
3.6g
· 1% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 20% · Fat 13%
Tomato, onion, cucumber and arugula salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1.1 g | 2% |
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) | 180 g | 36 kcal |
| ½ cup (small) | 50 g | 10 kcal |
| 100 g | 100 g | 20 kcal |
| 1 cup (chopped) | 100 g | 20 kcal |
| 1 serving (small) | 120 g | 24 kcal |
| 1.5 cup (medium) | 150 g | 30 kcal |
| 2 cup (large) | 200 g | 40 kcal |
| 1 serving (large) | 250 g | 50 kcal |
| 1 bottle (whole) | 300 g | 60 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Tomato, onion, cucumber and arugula salad
How do you make tomato, onion, cucumber and arugula salad?
Combine washed, chopped tomatoes and cucumber with thinly sliced onion and arugula. Add olive oil, lemon juice and salt just before serving so the vegetables stay crisp and the salad does not turn watery.
What dressing goes best with tomato, onion, cucumber and arugula salad?
A simple lemon-and-olive-oil dressing works especially well with tomato, onion, cucumber and arugula salad. Red-wine vinegar is another option if you prefer a sharper taste; dress it shortly before serving to preserve the texture.
How do you stop tomato, onion, cucumber and arugula salad from getting watery?
Dry the washed vegetables thoroughly and add salt and dressing only just before serving. If you are preparing tomato, onion, cucumber and arugula salad ahead, removing the watery seed pulp from the tomatoes can also help.
Can you make tomato, onion, cucumber and arugula salad ahead of time?
Yes, you can wash and chop the ingredients ahead, but keep them separate or undressed until serving. Arugula wilts and tomatoes and cucumbers release liquid once salted, so assemble the salad shortly before eating.
How long does tomato, onion, cucumber and arugula salad last in the fridge?
Undressed tomato, onion, cucumber and arugula salad keeps in a covered container in the refrigerator for about a day. Once dressed, it softens quickly; discard it if it develops an off smell or an unusual appearance.
What should you serve with tomato, onion, cucumber and arugula salad?
Tomato, onion, cucumber and arugula salad pairs well with grilled meats, kebabs, burgers, or beans. Its fresh, peppery flavor balances richer mains, and it can also be served alongside bread and cheese for a lighter meal.
Why does arugula taste bitter in tomato, onion, cucumber and arugula salad?
Arugula naturally has a peppery, sometimes bitter taste, and mature leaves can taste stronger than young ones. For a milder tomato, onion, cucumber and arugula salad, choose tender leaves and balance them with lemon or a little olive oil.
Should you remove tomato seeds for tomato, onion, cucumber and arugula salad?
No, you do not have to remove them; tomato seeds are edible and add juiciness. Scoop out the seed pulp only if you want tomato, onion, cucumber and arugula salad to stay drier, especially when making it in advance.
Can you add feta or olives to tomato, onion, cucumber and arugula salad?
Yes, feta and olives both suit tomato, onion, cucumber and arugula salad and give it a saltier, more substantial flavor. Taste before adding extra salt, since both additions can season the salad on their own.
Is tomato, onion, cucumber and arugula salad healthy?
Yes, it is a fresh way to include several vegetables in a meal. The ingredients provide fiber and vitamins, and the salad’s overall balance depends on what you add; a generous amount of oil or cheese makes it richer.
Tomato, onion, cucumber and arugula salad Vitamins & Minerals
Vitamins
Vitamin K
55µg · 46% DV
Vitamin C
14mg · 16% DV
Folate
30µg · 8% DV
Vitamin A
45µg · 5% DV
Minerals
Copper
0.06mg · 7% DV
Potassium ⭐
190mg · 6% DV
Manganese
0.12mg · 5% DV
Phosphorus
24mg · 3% DV
Sodium
10mg · 0% 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 20 calories in 100 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 chopped raw vegetables and peppery leaves. It has no single fixed origin: versions of this fresh, simple combination appear in Mediterranean cooking and are now familiar well beyond the region. Juicy tomato and crisp cucumber soften the onion’s bite, while arugula adds a pleasantly sharp finish.
Serve it alongside grilled food, grains or a sandwich, or make it a light meal with beans or cheese. A squeeze of lemon and a little olive oil are easy additions; add the dressing just before serving to keep the vegetables crisp. The salad is low in calories and fat, with fibre and vitamins C and K, making it a refreshing way to add vegetables to a meal.
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 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, 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
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.