⏱ 20 min totalArugula Fennel Salad with Apple
Per 1 serving · 305 g · 11 ingredients
of a 2,000 cal day
- Protein4.9g6% of calories
- Carbs26g32% of calories
- Fat22g62% of calories
- ✓ Cholesterol free
At a glance
One serving of Arugula Fennel Salad with Apple (305 g) has 304 calories, with 4.9 g of protein, 26 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (62% of calories). It is high in dietary fiber (29% DV), Vitamin C (35% DV) and Vitamin E (27% DV).
High in
20%+ of the daily value
- Dietary fiber29%
- Vitamin C35%
- Vitamin E27%
- Vitamin K138%
- Vitamin B621%
- Folate (B9)23%
Good source of
10–19% of the daily value
- Vitamin A15%
- Thiamine10%
- Pantothenic acid13%
- Calcium16%
- Magnesium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ tbsp Apple cider vinegar
¼ tbsp Lemon juice- 🥄¼ dash Salt
¼ dash Black pepper
¼ tsp Dijon mustard
½ tsp Maple syrup
¹⁄₁₆ cup Olive oil
2 ⅛ cup, sliced Fennel bulb
1 ¾ cup Arugula
¼ medium Apple
1 tbsp Pistachios
Directions
- 1
In a glass jar with a lid, combine the apple cider vinegar, lemon juice, salt, pepper, Dijon mustard, maple syrup, and olive oil. Shake well to combine and set aside.
- 2
Remove the tops of the fennel, saving some for garnish. Halve the fennel bulb lengthwise and use a mandoline to shave into thin slices. Place in a large bowl.
- 3
Add the arugula to the bowl with the fennel.
- 4
Core the apple and slice thinly, using a knife or mandoline. Add to the bowl and season with salt and pepper.
- 5
Toss the fennel, arugula, and apple with the dressing and half of the pistachios. Garnish with remaining pistachios and serve.
Vitamins & minerals
Amounts for 1 serving (305 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 133 μg | 15% |
| Vitamin C | 31 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 166 μg | 138% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 162 mg | 16% |
| Iron | 2 mg | 29% |
| Potassium | 1,039 mg | 22% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 155 mg | 22% |
| Zinc | 1 mg | 7% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 31% |
| 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 | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 1,599 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0.2 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 304 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Arugula Fennel Salad with Apple?
One serving of Arugula Fennel Salad with Apple (1 serving) has 304 calories, which works out to 100 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Arugula Fennel Salad with Apple high in protein?
Not especially. It has 4.9 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Arugula Fennel Salad with Apple keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 32% 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 Fennel Salad with Apple?
176 mg per serving.
How much sugar is in Arugula Fennel Salad with Apple?
15 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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