⏱ 10 min totalWatermelon Arugula and Feta Salad
Per 1 serving · 212 g · 8 ingredients
of a 2,000 cal day
- Protein5g11% of calories
- Carbs13g30% of calories
- Fat11g58% of calories
At a glance
One serving of Watermelon Arugula and Feta Salad (212 g) has 167 calories, with 5 g of protein, 13 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (58% of calories). It is high in Vitamin C (21% DV), Vitamin K (58% DV) and calcium (20% DV).
High in
20%+ of the daily value
- Vitamin C21%
- Vitamin K58%
- Calcium20%
Good source of
10–19% of the daily value
- Vitamin A14%
- Riboflavin (B2)16%
- Vitamin B613%
- Folate (B9)17%
- Vitamin B1213%
- Pantothenic acid14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 cup Arugula
½ tbsp Balsamic vinegar
½ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
¾ cup, diced Watermelon
⅛ cup, crumbled Feta cheese
¹⁄₁₆ small Onion
Directions
- 1
Wash arugula and dry well. In a large bowl whisk vinegar, olive oil, salt and pepper. Toss with the remaining ingredients and serve.
- 2
Inspired by: http://www.skinnytaste.com/2008/08/watermelon-and-feta-salad-3-pts.html
Vitamins & minerals
Amounts for 1 serving (212 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 127 μg | 14% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 70 μg | 58% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 68 μg | 17% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 200 mg | 20% |
| Iron | 1 mg | 17% |
| Potassium | 376 mg | 8% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 110 mg | 16% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 10% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 1,201 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 5,166 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 23 μg | — |
| Serine | 0.2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 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 | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 167 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 32minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 24minSwimming laps
Common questions
How many calories are in Watermelon Arugula and Feta Salad?
One serving of Watermelon Arugula and Feta Salad (1 serving) has 167 calories, which works out to 79 calories per 100 g. That is about 8.4% of a 2,000-calorie day.
Is Watermelon Arugula and Feta Salad high in protein?
Not especially. It has 5 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Watermelon Arugula and Feta Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Watermelon Arugula and Feta Salad?
230 mg per serving.
How much sugar is in Watermelon Arugula and Feta Salad?
10 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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