⏱ 10 min total

Arugula and Feta Salad with Lemon Oregano Dressing

Name: Arugula and Feta Salad with Lemon Oregano Dressing
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 2 cup Arugula; ¼ cup, crumbled Feta cheese; 1 tbsp Olive oil; 1 tbsp Lemon juice; ¼ tsp, leaves Oregano

Per 1 serving · 106 g · 5 ingredients

Calories

232

12%
of a 2,000 cal day

Protein
6.4g
11% of calories
Carbs
4.2g
7% of calories
Fat
22g
82% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Arugula and Feta Salad with Lemon Oregano Dressing (106 g) has 232 calories, with 6.4 g of protein, 4.2 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (82% of calories). It is high in Vitamin K (45% DV), riboflavin (b2) (27% DV) and Vitamin B12 (27% DV). Keep an eye on saturated fat, which provides 38% of the daily value.

Per 100 g

219cal

medium energy density

Protein per 100 cal

2.8g

Net carbs

carbs minus fiber

Fiber

0.8g

2.7 g sugar

High in

20%+ of the daily value

Vitamin K45%
Riboflavin (B2)27%
Vitamin B1227%
Calcium25%
Phosphorus21%

Good source of

10–19% of the daily value

Vitamin A11%
Vitamin C13%
Vitamin E15%
Vitamin B616%
Folate (B9)14%
Pantothenic acid11%

Watch

20%+ of the daily value

Saturated fat38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
In a large salad bowl, combine the washed and dried arugula and crumbled feta cheese.
2
In a small bowl, whisk together the olive oil, lemon juice, and dried oregano to create the dressing.
3
Drizzle the dressing over the arugula and feta in the salad bowl.
4
Toss the salad gently to ensure the arugula and feta are evenly coated with the dressing.
5
Serve immediately as a refreshing side salad or a light meal.

Vitamins & minerals

Amounts for 1 serving (106 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	95 μg	11%
Vitamin C	12 mg	13%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	15%
Vitamin K	54 μg	45%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0.4 mg	27%
Niacin	1 mg	3%
Vitamin B6	0.2 mg	16%
Folate (B9)	54 μg	14%
Vitamin B12	1 μg	27%
Pantothenic acid	1 mg	11%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	254 mg	25%
Iron	1 mg	13%
Potassium	190 mg	4%
Magnesium	28 mg	7%
Phosphorus	149 mg	21%
Zinc	1 mg	12%
Copper	0 mg	5%
Manganese	0.1 mg	6%
Selenium	6 μg	10%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	573 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	1 g	—
Glycine	0 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	47 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 232 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

44min
Walking (3.5 mph)
28min
Cycling (moderate)
19min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Arugula and Feta Salad with Lemon Oregano Dressing?

One serving of Arugula and Feta Salad with Lemon Oregano Dressing (1 serving) has 232 calories, which works out to 219 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Arugula and Feta Salad with Lemon Oregano Dressing high in protein?

Not especially. It has 6.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Arugula and Feta Salad with Lemon Oregano Dressing keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Arugula and Feta Salad with Lemon Oregano Dressing?

355 mg per serving.

How much sugar is in Arugula and Feta Salad with Lemon Oregano Dressing?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (106 g)

Calories232

% Daily Value*

Total fat 22g	28%
Saturated fat 7.5g	38%
Trans fat 0g
Cholesterol 33mg	11%
Sodium 355mg	15%
Total carbohydrate 4.2g	2%
Dietary fiber 0.8g	3%
Total sugars 2.7g
Protein 6.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all