⏱ 10 min totalArugula and Walnut Salad with Balsamic Vinaigrette
Per 1 serving · 102 g · 5 ingredients
of a 2,000 cal day
- Protein8.6g10% of calories
- Carbs7.2g8% of calories
- Fat32g82% of calories
- ✓ Keto-friendly
- ✓ Cholesterol free
At a glance
One serving of Arugula and Walnut Salad with Balsamic Vinaigrette (102 g) has 337 calories, with 8.6 g of protein, 7.2 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (82% of calories). It is high in Vitamin K (44% DV), iron (22% DV) and magnesium (20% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Vitamin K44%
- Iron22%
- Magnesium20%
- Phosphorus26%
- Copper51%
- Manganese60%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E18%
- Vitamin B617%
- Folate (B9)12%
- Pantothenic acid14%
- Zinc11%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
In a large salad bowl, combine the washed and dried arugula with the chopped walnuts.
- 2
In a small bowl, whisk together the olive oil, balsamic vinegar, and salt to create the vinaigrette.
- 3
Drizzle the balsamic vinaigrette over the arugula and walnuts.
- 4
Toss the salad gently to ensure the arugula and walnuts are evenly coated with the vinaigrette.
- 5
Serve immediately as a fresh and flavorful side salad.
Vitamins & minerals
Amounts for 1 serving (102 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 μg | 5% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 52 μg | 44% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 88 mg | 9% |
| Iron | 2 mg | 22% |
| Potassium | 329 mg | 7% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 184 mg | 26% |
| Zinc | 1 mg | 11% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 60% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 577 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 13 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 11 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 337 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Arugula and Walnut Salad with Balsamic Vinaigrette?
One serving of Arugula and Walnut Salad with Balsamic Vinaigrette (1 serving) has 337 calories, which works out to 329 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Arugula and Walnut Salad with Balsamic Vinaigrette high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Arugula and Walnut Salad with Balsamic Vinaigrette keto-friendly?
It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Arugula and Walnut Salad with Balsamic Vinaigrette?
597 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Arugula and Walnut Salad with Balsamic Vinaigrette?
3.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
367 calChicken & Pineapple Stir-Fry1 serving
226 calPineapple Fried Cauliflower "Rice1 serving
338 calPineapple and Ham Pizza1 serving
272 calTangy Pineapple Chicken1 serving
467 calSalmon with Pineapple Salsa and Spicy Chile Sauce1 serving
404 calHawaiian BBQ Chicken Wraps1 serving
453 calTropical Grain-Free Breakfast Porridge1 serving
221 calPapaya Salsa with Tortilla Chips1 serving