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Turkey Arugula Salad Calories
High-protein, low-calorie, rich in vitamins and minerals, fresh and light
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkey Arugula Salad (180 g) has 153 calories. That works out to 85 calories per 100 g. It contains 5.8 g of carbs, 20.7 g of protein, 4.7 g of fat and 3.1 g of fiber. Its 162 µg of Vitamin K covers 135% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Turkey Arugula Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
153
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
20.7g
· 41% DV
Fat
4.7g
· 6% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 56% · Fat 28%
Turkey Arugula Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 3.1 g | 11% |
| Protein | 20.7 g | 41% |
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 Turkey Arugula Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 153 kcal |
| 1 cup (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 serving (small) | 120 g | 102 kcal |
| 1 cup (medium) | 120 g | 102 kcal |
| 1 piece (whole) | 200 g | 170 kcal |
| 1 serving (large) | 250 g | 213 kcal |
| 1 bottle (jumbo) | 350 g | 298 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Turkey Arugula Salad
What dressing goes best with Turkey Arugula Salad?
A lemon-and-olive-oil dressing suits Turkey Arugula Salad because its brightness balances arugula’s peppery bite without covering the turkey’s flavor. Whisk the dressing separately and toss it with the leaves just before serving.
Can I make Turkey Arugula Salad with leftover roast turkey?
Yes, Turkey Arugula Salad works well with leftover roast turkey, including holiday turkey. Remove any skin or bones, slice the meat, and add it cold; keep it refrigerated until you assemble the salad.
How do you keep Turkey Arugula Salad from getting soggy?
Keep Turkey Arugula Salad crisp by drying the arugula thoroughly and storing the dressing separately. Add juicy ingredients such as tomatoes and the dressing only when you are ready to eat.
Which cut of turkey is best for Turkey Arugula Salad?
Turkey breast is a convenient choice for Turkey Arugula Salad because it slices neatly and has a mild flavor. Thigh meat also works if you prefer a richer taste; cook either cut fully before adding it.
Can Turkey Arugula Salad be a filling lunch?
Yes, Turkey Arugula Salad can make a satisfying lunch, especially with a substantial portion of turkey and an accompaniment such as whole-grain bread or beans. Pack the dressing separately if you are taking it to work.
What can I use instead of arugula in Turkey Arugula Salad?
Baby spinach or mixed salad greens can replace arugula in Turkey Arugula Salad, though the result will taste milder. Add a little black pepper or a sharper dressing if you want to keep some of arugula’s bite.
Can Turkey Arugula Salad be served warm?
Yes, Turkey Arugula Salad can be served with warm turkey, but add the meat shortly before serving so the arugula does not wilt too much. For a fully crisp salad, let the cooked turkey cool first.
What should I serve with Turkey Arugula Salad?
Turkey Arugula Salad pairs well with soup, crusty bread, or roasted vegetables. Choose a side based on whether you want a light meal or a more substantial dinner; a simple side lets the salad’s peppery greens stand out.
Is Turkey Arugula Salad suitable for meal prep?
Turkey Arugula Salad is suitable for meal prep if you store the cooked turkey, dry greens, and dressing in separate containers in the refrigerator. Assemble each portion shortly before eating to preserve the leaves’ texture.
Does Turkey Arugula Salad work as a post-workout meal?
Yes, Turkey Arugula Salad can fit after exercise because it combines turkey with vegetables. Add bread, grains, or another carbohydrate source if you need a more substantial meal after a long or demanding workout.
Turkey Arugula Salad Vitamins & Minerals
Vitamins
Vitamin K
162µg · 135% DV
Vitamin A
324µg · 36% DV
B3
5.58mg · 35% DV
Vitamin C
30.6mg · 34% DV
Minerals
Phosphorus
198mg · 28% DV
Selenium
14µg · 25% DV
Calcium
198mg · 20% DV
Zinc
1.98mg · 18% DV
Potassium ⭐
612mg · 18% DV
Sodium
378mg · 16% DV
Turkey Arugula Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Arugula Salad
To burn the 153 calories in 1 serving (medium) (180 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 Turkey Arugula Salad?
Turkey Arugula Salad brings cooked, sliced turkey together with peppery arugula (also called rocket). It is often rounded out with fresh vegetables and a bright dressing, making it an easy meal to adapt to what is in season or already in your fridge.
Serve it for lunch or a light dinner, or alongside soup and bread. The turkey makes the salad notably protein-rich, while the leaves and vegetables keep it fresh and crisp. Per 100 g, it provides 11.5 g of protein and 85 calories. For a more filling plate, pair it with whole-grain bread; to keep the dressing lighter, use just enough to coat the leaves.
How Nutritious Is Turkey Arugula Salad?
Nutrient density
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 Turkey 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 Turkey Arugula Salad Contain Allergens?
No known major allergens
Which Diets Is Turkey Arugula Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Turkey Arugula Salad Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.