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Tomato, Red Onion, Arugula and Cucumber Salad Calories
Low-calorie source of vitamins C and K
CALORIES
GI
POTASSIUM
FIBER
Tomato, Red Onion, Arugula and Cucumber Salad Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.1g
· 69%
Protein
1.2g
· 20%
Fat
0.3g
· 11%
Fiber
1.3g
Tomato, Red Onion, Arugula and Cucumber Salad Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
Vitamin C
18mg · 20% DV
Folate
37µg · 9% DV
B6
0.1mg · 6% DV
Minerals
Potassium ⭐
245mg · 7% DV
Calcium
55mg · 6% DV
Iron
1mg · 6% DV
Magnesium
17mg · 4% DV
Tomato, Red Onion, Arugula and Cucumber Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato, Red Onion, Arugula and Cucumber 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, Red Onion, Arugula and Cucumber Salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, Red Onion, Arugula and Cucumber 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
✓ Suitable
Low FODMAP
— Not suitable
Tomato, Red Onion, Arugula and Cucumber Salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Tomato, Red Onion, Arugula and Cucumber Salad
Tomato, Red Onion, Arugula and Cucumber Salad — Frequently Asked Questions
Will this salad get watery if made ahead?
Yes, tomatoes and cucumbers release water as they sit, and arugula can wilt quickly. For the best texture, add salt and dressing shortly before serving.
How can I make arugula taste less bitter in this salad?
Using younger, smaller leaves usually gives a milder flavor. Pairing arugula with juicy tomato, cucumber, and a simple lemon-olive oil dressing also helps balance bitterness.
What foods pair well with this salad?
It works well alongside grilled chicken, fish, meat, eggs, or legume-based dishes. Its fresh, crisp character balances richer main courses nicely.
Is this salad better before or after a workout?
On its own, it may be too light right before training. After a workout, it fits better as part of a meal with a protein source such as eggs, yogurt, cheese, tofu, or beans.
Is it a good choice at night?
It is generally a light evening option. However, raw onion may cause bloating or reflux in some people, especially late at night.
Can this salad be a full meal by itself?
Usually it works better as a side or a light meal base than a complete meal on its own. Adding protein and a source of healthy fat makes it more filling and balanced.
Who should be careful with raw red onion in this salad?
People with sensitive digestion, reflux, or IBS-like symptoms may find raw onion irritating. Using less onion or soaking sliced onion briefly in water can make it easier to tolerate.
How long does this salad keep in the fridge?
It is best eaten fresh for the best texture and flavor. Once dressed, it is usually best the same day; undressed ingredients keep better when stored separately in a sealed container.
Is lemon juice or vinegar better for this salad?
Both work well, but they create a slightly different result. Lemon gives a brighter, fresher taste, while vinegar adds a sharper acidity that can stand up well to arugula and onion.
Can you freeze tomato, red onion, arugula, and cucumber salad?
Freezing is not recommended for this kind of salad. The vegetables lose their crisp texture after thawing and tend to become soft and watery.
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Nutrition data compiled from USDA FoodData Central and scientific sources.