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Arugula Salad with Lemon and Parmesan⏱ 15 min total
Recipes

Arugula Salad with Lemon and Parmesan

Per 1 serving · 105 g · 6 ingredients

Calories
291
15%
of a 2,000 cal day
  • Protein
    9.1g
    12% of calories
  • Carbs
    18g
    24% of calories
  • Fat
    21g
    64% of calories
Portion

At a glance

One serving of Arugula Salad with Lemon and Parmesan (105 g) has 291 calories, with 9.1 g of protein, 18 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (64% of calories). It is high in Vitamin K (45% DV), folate (b9) (25% DV) and calcium (27% DV). Keep an eye on saturated fat, which provides 25% of the daily value.

Per 100 g
276cal
medium energy density
Protein per 100 cal
3.1g
Net carbs
16g
carbs minus fiber
Fiber
1.5g
1.3 g sugar

High in

20%+ of the daily value

  • Vitamin K45%
  • Folate (B9)25%
  • Calcium27%
  • Iron21%
  • Phosphorus22%
  • Selenium21%

Good source of

10–19% of the daily value

  • Vitamin E17%
  • Thiamine14%
  • Riboflavin (B2)13%
  • Manganese12%

Watch

20%+ of the daily value

  • Saturated fat25%

Ingredients

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

Directions

Prep 5 minCook 10 min
  1. 1

    Peel the garlic clove and shave the Parmesan cheese into strips using a vegetable peeler. Ciabatta bread can be used instead of Italian bread.

  2. 2

    Preheat the oven to 400°F. Rub the crust of the bread with the garlic clove. Tear the bread into 1-inch pieces and place in a large bowl; toss with 1/4 cup olive oil. Sprinkle the bread lightly with salt and arrange in a single layer on a rimmed baking sheet. Bake until golden and crisp around the edges, about 10 minutes. Cool. Croutons can be made up to 4 hours ahead and stored at room temperature.

  3. 3

    Place the arugula in a large bowl. Drizzle with 3 tablespoons olive oil and 2 tablespoons lemon juice, adding more lemon juice if desired. Sprinkle with salt and pepper. Add 2/3 of the croutons and half of the Parmesan cheese and toss. Transfer to a serving bowl; scatter the remaining croutons and Parmesan cheese over and serve.

Vitamins & minerals

Amounts for 1 serving (105 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A80 μg
9%
Vitamin C8 mg
9%
Vitamin D0.1 μg
1%
Vitamin E3 mg
17%
Vitamin K54 μg
45%
Thiamine0.2 mg
14%
Riboflavin (B2)0.2 mg
13%
Niacin1 mg
9%
Vitamin B60.1 mg
5%
Folate (B9)98 μg
25%
Vitamin B120.2 μg
8%
Pantothenic acid0.4 mg
8%
Choline13 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium266 mg
27%
Iron2 mg
21%
Potassium202 mg
4%
Magnesium35 mg
8%
Phosphorus157 mg
22%
Zinc1 mg
8%
Copper0.1 mg
9%
Manganese0.3 mg
12%
Selenium12 μg
21%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.3 g—
Aspartic acid0.5 g—
Beta carotene580 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0.1 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid2 g—
Glycine0.2 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine0.4 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats13 g—
Phenylalanine0.4 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol32 μg—
Serine0.5 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 291 calories

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

  • 55min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Arugula Salad with Lemon and Parmesan?

One serving of Arugula Salad with Lemon and Parmesan (1 serving) has 291 calories, which works out to 276 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Arugula Salad with Lemon and Parmesan high in protein?

Not especially. It has 9.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Arugula Salad with Lemon and Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 24% 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 Salad with Lemon and Parmesan?

436 mg per serving.

How much sugar is in Arugula Salad with Lemon and Parmesan?

1.3 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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