⏱ 30 min totalStrawberry and Arugula Salad with Hazelnut Dressing
Per 1 serving · 147 g · 10 ingredients
of a 2,000 cal day
- Protein6.3g10% of calories
- Carbs9.8g15% of calories
- Fat21g75% of calories
- ✓ Low sodium
At a glance
One serving of Strawberry and Arugula Salad with Hazelnut Dressing (147 g) has 245 calories, with 6.3 g of protein, 9.8 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (75% of calories). It is high in Vitamin C (47% DV), Vitamin E (34% DV) and Vitamin K (44% DV).
High in
20%+ of the daily value
- Vitamin C47%
- Vitamin E34%
- Vitamin K44%
- Iron23%
- Copper46%
- Manganese55%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A11%
- Thiamine11%
- Riboflavin (B2)10%
- Vitamin B612%
- Folate (B9)19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup, halves Strawberries
⅛ cup, chopped Hazelnuts
½ tbsp Canola oil
2 ¼ cup Arugula
½ tsp Hazelnut oil
¼ tbsp Red wine vinegar
½ oz Goat cheese
¹⁄₁₆ tbsp chopped Shallots
¼ tsp Granulated sugar
⅜ tsp Lemon juice
Directions
- 1
Preheat oven to 350°F.
- 2
Trim strawberries and cut them in half or quarters if large. Remove any tough stems from the arugula. Coarsely crumble the goat cheese.
- 3
Spread hazelnuts on a baking sheet and roast in the oven until fragrant and lightly browned, about 10 to 15 minutes. Let cool slightly, then rub in a clean towel to remove skins.
- 4
In a small bowl, whisk together red wine vinegar, lemon juice, shallot, sugar, salt, and pepper. Gradually whisk in vegetable and hazelnut oils until the dressing is emulsified.
- 5
In a large bowl, combine arugula, strawberries, hazelnuts, and dressing. Toss gently to coat.
- 6
Divide the salad among plates and top with crumbled goat cheese.
Vitamins & minerals
Amounts for 1 serving (147 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 95 μg | 11% |
| Vitamin C | 42 mg | 47% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 52 μg | 44% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 118 mg | 12% |
| Iron | 2 mg | 23% |
| Potassium | 361 mg | 8% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 116 mg | 17% |
| Zinc | 1 mg | 7% |
| Copper | 0.4 mg | 46% |
| Manganese | 1 mg | 55% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0.4 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 654 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 40 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 245 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Strawberry and Arugula Salad with Hazelnut Dressing?
One serving of Strawberry and Arugula Salad with Hazelnut Dressing (1 serving) has 245 calories, which works out to 166 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Strawberry and Arugula Salad with Hazelnut Dressing high in protein?
Not especially. It has 6.3 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Strawberry and Arugula Salad with Hazelnut Dressing keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Strawberry and Arugula Salad with Hazelnut Dressing?
78 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Strawberry and Arugula Salad with Hazelnut Dressing?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
170 calAsparagus with Sliced Almonds and Parmesan Cheese1 serving
168 calBasic Tossed Salad1 serving
344 calSweet & Spicy Black Beans on Rice1 serving
237 calRice Cooker Cilantro Lime Rice1 serving
465 calVegan Chickpea Sandwich1 serving
533 calClassic Tuna Salad1 serving
315 calCheesy Ground Turkey Sweet Potato Skillet1 serving
513 calOld-Fashioned Potato Salad1 serving