⏱ 50 min totalRadicchio and Arugula Salad with Dates, Hazelnuts, and Feta
Per 1 serving · 113 g · 8 ingredients
of a 2,000 cal day
- Protein4.7g5% of calories
- Carbs40g44% of calories
- Fat20g50% of calories
- ✓ Low sodium
At a glance
One serving of Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta (113 g) has 340 calories, with 4.7 g of protein, 40 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (50% of calories). It is high in Vitamin E (23% DV), Vitamin K (42% DV) and copper (43% DV). Keep an eye on saturated fat, which provides 21% of the daily value.
High in
20%+ of the daily value
- Vitamin E23%
- Vitamin K42%
- Copper43%
- Manganese34%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Riboflavin (B2)14%
- Vitamin B619%
- Vitamin B1210%
- Pantothenic acid14%
- Calcium13%
Watch
20%+ of the daily value
- Saturated fat21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup, chopped Hazelnuts
⅓ cup, shredded Radicchio
¹³⁄₁₆ tbsp Olive oil
2 date, pitted Medjool dates
⅓ tbsp Red wine vinegar
⅓ tbsp Balsamic vinegar
⅓ cup Arugula
½ oz Feta cheese
Directions
- 1
Quarter dates lengthwise. Crumble feta cheese.
- 2
Preheat oven to 350F. Place hazelnuts on baking sheet; toast until fragrant and skins begin to crack, 10 to 12 minutes. Let cool briefly. Wrap hazelnuts in kitchen towel; rub briskly to remove as much skin as possible. Chop hazelnuts coarsely; set aside. DO AHEAD: Can be made 1 day ahead. Store in airtight container at room temperature.
- 3
Combine vinegars in small bowl. Whisk in olive oil; season with salt and pepper.Combine radicchio, arugula, dates, and hazelnuts in serving bowl. Toss with enough dressing to coat. Sprinkle feta over salad.
Vitamins & minerals
Amounts for 1 serving (113 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 29 μg | 3% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 3 mg | 23% |
| Vitamin K | 51 μg | 42% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.2 mg | 14% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 37 μg | 9% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 127 mg | 13% |
| Iron | 1 mg | 16% |
| Potassium | 481 mg | 10% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 116 mg | 17% |
| Zinc | 1 mg | 9% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 34% |
| Selenium | 3 μg | 5% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.3 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 141 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 | 16 g | — |
| Galactose | 0 g | — |
| Glucose | 17 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 18 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 340 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta?
One serving of Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta (1 serving) has 340 calories, which works out to 300 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta high in protein?
Not especially. It has 4.7 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta?
137 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Radicchio and Arugula Salad with Dates, Hazelnuts, and Feta?
34 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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