1 serving (85 grams) contains 20 calories, 2.2 grams of protein, 0.4 grams of fat, and 3.6 grams of carbohydrates.
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Nutrition Information
Calories |
6.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 21.7 mg | 0% | |
| Total Carbohydrates | 1.2 g | 0% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.1 g | ||
| protein | 0.7 g | 1% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 26.7 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 156.7 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Spinach and arugula salad
Spinach and arugula salad is a simple yet nutrient-dense dish commonly associated with Mediterranean and Western cuisines. Spinach, originally from Persia, and arugula, with roots in the Mediterranean region, both contribute a vibrant texture and slightly peppery flavor. Nutritionally, this salad is low in calories but rich in essential vitamins and minerals, including vitamins A, C, and K, as well as folate, iron, and calcium. Additionally, it provides dietary fiber and antioxidants like lutein and beta-carotene, which support overall health.
Health Benefits
- Supports bone health due to high vitamin K content, which aids in calcium regulation and bone metabolism.
- Promotes eye health through lutein and beta-carotene, antioxidants that help prevent macular degeneration.
- Boosts immune function with vitamin C, an essential antioxidant that helps fight infections.
- Enhances red blood cell production due to iron content, which supports oxygen transport in the blood.
- Aids digestion thanks to dietary fiber, which promotes healthy gut function and regularity.
Dietary Considerations
Selection and Storage
Store spinach and arugula separately in the refrigerator in a breathable container or bag with a paper towel to absorb moisture, and consume within 4-5 days for optimal freshness.
Common Questions About Spinach and arugula salad Nutrition
Is spinach and arugula salad high in protein?
Spinach and arugula salad is not particularly high in protein. A one-cup serving of spinach contains around 0.9 grams of protein, while arugula has approximately 0.7 grams per cup. While they provide small amounts of protein, their strengths lie in vitamins and minerals.
Can I eat spinach and arugula salad on a keto diet?
Yes, spinach and arugula salad is compatible with a keto diet. Both greens are low in carbohydrates, with spinach containing about 1 gram of net carbs per cup and arugula less than 1 gram per cup. Pairing them with high-fat dressings or toppings can further align them with keto guidelines.
What are the health benefits of spinach and arugula salad?
Spinach and arugula are rich in vitamins and minerals, including vitamin K, vitamin A, folate, and calcium. They also contain antioxidants that support heart health and reduce inflammation. These greens are low in calories, making them a nutrient-dense option for weight management.
How much spinach and arugula salad should I consume per serving?
A typical serving size for spinach and arugula salad is 2 cups (about 60-80 grams). This size provides less than 50 calories and delivers an excellent source of nutrients. Larger portions can be enjoyed depending on dietary needs, but adding dressings and toppings should be accounted for to avoid excess calories.
How does spinach and arugula salad compare to kale or iceberg lettuce?
Spinach and arugula are more nutrient-dense than iceberg lettuce, providing higher amounts of vitamins A, K, and folate. Compared to kale, spinach has a milder flavor and slightly less vitamin C, whereas kale offers higher fiber and vitamin K. The choice depends on flavor preference and nutrient goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
