⏱ 10 min totalArugula Avocado Salad
Per 1 serving · 178 g · 10 ingredients
of a 2,000 cal day
- Protein6g7% of calories
- Carbs11g11% of calories
- Fat34g82% of calories
- ✓ Cholesterol free
At a glance
One serving of Arugula Avocado Salad (178 g) has 346 calories, with 6 g of protein, 11 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (82% of calories). It is high in Vitamin C (22% DV), Vitamin E (33% DV) and Vitamin K (61% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Vitamin C22%
- Vitamin E33%
- Vitamin K61%
- Folate (B9)24%
- Pantothenic acid20%
- Iron31%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Thiamine10%
- Riboflavin (B2)12%
- Niacin12%
- Vitamin B615%
- Calcium12%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Olive oil
½ tbsp Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
2 cup Arugula
¼ fruit Avocado
¼ medium whole Tomatoes- ½ piece Hearts of palm
⅛ cup Pine nuts
½ tbsp Parmesan cheese
Directions
- 1
Whisk together olive oil and lemon juice in a small bowl to create the dressing. Season with salt and pepper to taste, then set aside.
- 2
In a large salad bowl, combine arugula, chopped avocado, chopped tomato, and hearts of palm. Toss with the prepared dressing.
- 3
Top the salad with pine nuts and grated Parmesan cheese. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (178 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 70 μg | 8% |
| Vitamin C | 20 mg | 22% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 74 μg | 61% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 98 μg | 24% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 117 mg | 12% |
| Iron | 2 mg | 31% |
| Potassium | 605 mg | 13% |
| Magnesium | 87 mg | 21% |
| Phosphorus | 181 mg | 26% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 44% |
| Manganese | 2 mg | 84% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 43 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 744 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 791 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 0.3 g | — |
| Retinol | 6 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.3 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 346 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Arugula Avocado Salad?
One serving of Arugula Avocado Salad (1 serving) has 346 calories, which works out to 194 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Arugula Avocado Salad high in protein?
Not especially. It has 6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Arugula Avocado Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 11% 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 Avocado Salad?
168 mg per serving.
How much sugar is in Arugula Avocado Salad?
2.8 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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