⏱ 15 min total

Arugula and Radicchio with Feta and Dates

Name: Arugula and Radicchio with Feta and Dates
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup Olive oil; 1 cup Arugula; 0.02 tsp Salt; ¾ cup, shredded Radicchio; 2 date, pitted Medjool dates; ¼ tbsp Lemon juice; 0.02 tsp Black pepper; ⅜ oz Feta cheese

Per 1 serving · 126 g · 8 ingredients

Calories

293

15%
of a 2,000 cal day

Protein
3.3g
4% of calories
Carbs
39g
50% of calories
Fat
16g
46% of calories

Portion

At a glance

One serving of Arugula and Radicchio with Feta and Dates (126 g) has 293 calories, with 3.3 g of protein, 39 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (50% of calories). It is high in Vitamin K (90% DV) and copper (32% DV).

Per 100 g

233cal

medium energy density

Protein per 100 cal

1.1g

Net carbs

35g

carbs minus fiber

Fiber

3.8g

33 g sugar

High in

20%+ of the daily value

Vitamin K90%
Copper32%

Good source of

10–19% of the daily value

Dietary fiber14%
Vitamin E18%
Riboflavin (B2)11%
Vitamin B615%
Folate (B9)12%
Pantothenic acid13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 15 min

1
Pit the dates and chop, tear the radicchio into bite-size pieces, and crumble the feta cheese.
2
In a bowl, whisk together the lemon juice, olive oil, salt, and pepper until well combined.
3
Halve the dates lengthwise and thinly slice them crosswise.
4
In a large bowl, toss together the arugula, radicchio, feta, and dates. Drizzle with enough vinaigrette to coat and toss again.

Vitamins & minerals

Amounts for 1 serving (126 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	41 μg	5%
Vitamin C	7 mg	8%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	108 μg	90%
Thiamine	0.1 mg	4%
Riboflavin (B2)	0.1 mg	11%
Niacin	1 mg	6%
Vitamin B6	0.2 mg	15%
Folate (B9)	49 μg	12%
Vitamin B12	0.2 μg	7%
Pantothenic acid	1 mg	13%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	1 mg	13%
Potassium	510 mg	11%
Magnesium	42 mg	10%
Phosphorus	88 mg	13%
Zinc	1 mg	7%
Copper	0.3 mg	32%
Manganese	0.2 mg	10%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.2 g	—
Beta carotene	333 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	15 g	—
Galactose	0 g	—
Glucose	16 g	—
Glutamic acid	0.4 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0.1 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	13 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 293 calories

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

56min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Arugula and Radicchio with Feta and Dates?

One serving of Arugula and Radicchio with Feta and Dates (1 serving) has 293 calories, which works out to 233 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Arugula and Radicchio with Feta and Dates high in protein?

Not especially. It has 3.3 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.

Are Arugula and Radicchio with Feta and Dates keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 50% 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 Radicchio with Feta and Dates?

147 mg per serving.

How much sugar is in Arugula and Radicchio with Feta and Dates?

33 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 (126 g)

Calories293

% Daily Value*

Total fat 16g	21%
Saturated fat 3.5g	17%
Trans fat 0g
Cholesterol 9.5mg	3%
Sodium 147mg	6%
Total carbohydrate 39g	14%
Dietary fiber 3.8g	14%
Total sugars 33g
Protein 3.3g

* 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

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