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Arugula and Pomegranate Salad⏱ 5 min total
Recipes

Arugula and Pomegranate Salad

Per 1 serving · 114 g · 6 ingredients

Calories
181
9%
of a 2,000 cal day
  • Protein
    1.9g
    4% of calories
  • Carbs
    13g
    27% of calories
  • Fat
    14g
    69% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Arugula and Pomegranate Salad (114 g) has 181 calories, with 1.9 g of protein, 13 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (69% of calories). It is high in Vitamin K (50% DV).

Per 100 g
159cal
medium energy density
Protein per 100 cal
1.1g
Net carbs
10g
carbs minus fiber
Fiber
2.5g
9.2 g sugar

High in

20%+ of the daily value

  • Vitamin K50%

Good source of

10–19% of the daily value

  • Vitamin C12%
  • Vitamin E16%
  • Folate (B9)14%
  • Iron12%
  • Copper13%
  • Manganese12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 min
  1. 1

    In a large salad bowl, combine the washed and dried arugula with the pomegranate seeds.

  2. 2

    In a small bowl, whisk together the olive oil, balsamic vinegar, salt and pepper to create the dressing.

  3. 3

    Drizzle the dressing over the arugula and pomegranate seeds.

  4. 4

    Toss the salad gently to ensure the dressing is evenly distributed.

  5. 5

    Serve immediately as a refreshing side salad.

Vitamins & minerals

Amounts for 1 serving (114 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A48 μg
5%
Vitamin C10 mg
12%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K60 μg
50%
Thiamine0.1 mg
5%
Riboflavin (B2)0.1 mg
4%
Niacin0.3 mg
2%
Vitamin B60.1 mg
5%
Folate (B9)55 μg
14%
Vitamin B120 μg
0%
Pantothenic acid0.3 mg
7%
Choline10 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium75 mg
8%
Iron1 mg
12%
Potassium275 mg
6%
Magnesium27 mg
6%
Phosphorus40 mg
6%
Zinc0.4 mg
3%
Copper0.1 mg
13%
Manganese0.3 mg
12%
Selenium0.4 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0.1 μg—
Arginine0 g—
Aspartic acid0 g—
Beta carotene571 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid0 g—
Glycine0 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0 g—
Lactose0 g—
Leucine0 g—
Lycopene0.1 μg—
Lysine0 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats10 g—
Phenylalanine0 g—
Polyunsaturated fats2 g—
Proline0 g—
Retinol0 μg—
Serine0 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 181 calories

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

  • 34min
    Walking (3.5 mph)
  • 22min
    Cycling (moderate)
  • 15min
    Running (6 mph)
  • 25min
    Swimming laps

Common questions

How many calories are in Arugula and Pomegranate Salad?

One serving of Arugula and Pomegranate Salad (1 serving) has 181 calories, which works out to 159 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Arugula and Pomegranate Salad high in protein?

Not especially. It has 1.9 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Arugula and Pomegranate Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Arugula and Pomegranate Salad?

171 mg per serving.

How much sugar is in Arugula and Pomegranate Salad?

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

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