⏱ 15 min totalArugula Pine Nut Salad
Per 1 serving · 325 g · 8 ingredients
of a 2,000 cal day
- Protein16g10% of calories
- Carbs14g9% of calories
- Fat56g81% of calories
At a glance
One serving of Arugula Pine Nut Salad (325 g) has 599 calories, with 16 g of protein, 14 g of carbohydrates and 56 g of fat. Most of its energy comes from fat (81% of calories). It is high in protein (31% DV), Vitamin A (23% DV) and Vitamin C (36% DV). Keep an eye on sodium and saturated fat, which provide 23% and 45% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Vitamin A23%
- Vitamin C36%
- Vitamin E55%
- Vitamin K111%
- Vitamin B620%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Thiamine19%
- Riboflavin (B2)18%
- Niacin17%
- Vitamin B1212%
- Pantothenic acid14%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 cup Arugula
1 cup cherry tomatoes Cherry tomatoes
¼ cup Pine nuts
2 tbsp Olive oil
1 tbsp Rice wine vinegar
¼ cup Parmesan cheese- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
In a large bowl with a lid, combine arugula, cherry tomatoes, pine nuts, olive oil, rice wine vinegar, and Parmesan cheese. Season with salt and pepper to taste. Cover and shake to mix well.
Vitamins & minerals
Amounts for 1 serving (325 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 204 μg | 23% |
| Vitamin C | 33 mg | 36% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 8 mg | 55% |
| Vitamin K | 134 μg | 111% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 113 μg | 28% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 401 mg | 40% |
| Iron | 4 mg | 47% |
| Potassium | 871 mg | 19% |
| Magnesium | 149 mg | 36% |
| Phosphorus | 419 mg | 60% |
| Zinc | 3 mg | 32% |
| Copper | 1 mg | 69% |
| Manganese | 3 mg | 147% |
| Selenium | 5 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 150 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,829 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,834 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 28 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 45 μg | — |
| Serine | 1 g | — |
| Starch | 0.5 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 599 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 114minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Arugula Pine Nut Salad?
One serving of Arugula Pine Nut Salad (1 serving) has 599 calories, which works out to 184 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Arugula Pine Nut Salad high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Arugula Pine Nut Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 9% 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 Pine Nut Salad?
525 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Arugula Pine Nut Salad?
7 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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