⏱ 30 min totalRoasted Beet and Arugula Salad
Per 1 serving · 234 g · 5 ingredients
of a 2,000 cal day
- Protein3.8g7% of calories
- Carbs20g36% of calories
- Fat14g57% of calories
- ✓ Cholesterol free
At a glance
One serving of Roasted Beet and Arugula Salad (234 g) has 215 calories, with 3.8 g of protein, 20 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (57% of calories). It is high in Vitamin K (44% DV), folate (b9) (54% DV) and iron (27% DV).
High in
20%+ of the daily value
- Vitamin K44%
- Folate (B9)54%
- Iron27%
- Manganese33%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin C16%
- Vitamin E15%
- Vitamin B611%
- Calcium10%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat the oven to 400°F (200°C).
- 2
Peel and dice the medium beet into small cubes.
- 3
Place the diced beets on a baking sheet and drizzle with 1 tablespoon of olive oil. Toss to coat evenly.
- 4
Roast the beets in the preheated oven for 20 minutes, or until tender.
- 5
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, balsamic vinegar, and black pepper to create the dressing.
- 6
In a large bowl, combine the arugula and roasted beets.
- 7
Drizzle the balsamic dressing over the salad and toss gently to combine.
- 8
Serve immediately or chill in the refrigerator for up to 2 days.
Vitamins & minerals
Amounts for 1 serving (234 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 51 μg | 6% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 218 μg | 54% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 97 mg | 10% |
| Iron | 2 mg | 27% |
| Potassium | 706 mg | 15% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 90 mg | 13% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 33% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 604 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 215 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Roasted Beet and Arugula Salad?
One serving of Roasted Beet and Arugula Salad (1 serving) has 215 calories, which works out to 92 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Roasted Beet and Arugula Salad high in protein?
Not especially. It has 3.8 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 Roasted Beet and Arugula Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Beet and Arugula Salad?
143 mg per serving.
How much sugar is in Roasted Beet and Arugula Salad?
14 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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