Arugula Salad with Feta: Calories, Nutrition and Health Benefits
A nutrient-dense Mediterranean classic combining peppery greens, tangy feta, and heart-healthy fats for optimal health.
Quick Nutrition Facts
Per 1 Cup Serving (120g with 30g feta)
| Nutrient | Amount |
|---|---|
| Calories | 185 kcal |
| Protein | 8.4g |
| Carbohydrates | 5.2g |
| Fiber | 1.8g |
| Sugars | 2.8g |
| Fat | 14.6g |
| Saturated Fat | 6.2g |
| Calcium | 312mg |
| Vitamin K | 138mcg |
| Vitamin A | 1424 IU |
| Folate | 97mcg |
| Nitrate | ~250mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Arugula provides 138mcg vitamin K (115% DV) essential for bone health and blood clotting, plus glucosinolates with proven anticancer properties.
Myth Busters
MYTH #1: Arugula Is Just Empty Greens
TRUTH: Arugula is one of the most nutrient-dense greens. It provides exceptional vitamin K, folate, calcium, and unique glucosinolates with anticancer and anti-inflammatory properties. Far from empty - it's a nutritional powerhouse.
MYTH #2: Feta Cheese Is Too High in Fat
TRUTH: Feta provides healthy fats that aid absorption of fat-soluble vitamins A, D, E, K from the greens. At 6.2g saturated fat per serving, it fits within healthy Mediterranean diet patterns linked to reduced heart disease risk.
MYTH #3: Salads Don't Keep You Full
TRUTH: This salad provides 8.4g protein and 14.6g healthy fats that promote satiety. Studies show high-protein, high-fat salads reduce hunger for 3-4 hours. Add nuts or grilled chicken for even greater fullness.
MYTH #4: You Need Dressing for Taste
TRUTH: Arugula has naturally bold, peppery flavor that doesn't require heavy dressing. Feta adds tangy saltiness. A simple squeeze of lemon juice and drizzle of olive oil (already counted in calories) is all you need.
MYTH #5: Arugula Has No Protein
TRUTH: While arugula itself has 2.6g protein per 100g, the feta cheese contributes 6g protein per serving. Combined with olive oil dressing, this salad provides balanced nutrition with adequate protein for light meals.
MYTH #6: Raw Greens Are Hard to Digest
TRUTH: Arugula is easier to digest than many greens due to its tender leaves. The nitrates in arugula actually improve digestion and gut blood flow. People with IBS may tolerate arugula better than raw kale or spinach.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 185 calories with high satiety from protein and healthy fats. Low-carb, nutrient-dense, perfect for calorie deficit. |
| Muscle Gain |  | Provides 8.4g protein, calcium for muscle contraction. Add grilled chicken for complete muscle-building meal (20-25g protein total). |
| Diabetes Management | | Only 5.2g carbs, very low glycemic index. High fiber and protein stabilize blood sugar. Nitrates improve insulin sensitivity. |
| PCOS Management | | Low-carb, anti-inflammatory glucosinolates reduce PCOS inflammation. Calcium and vitamin K support hormonal balance. |
| Pregnancy Nutrition | | Folate (97mcg) prevents neural tube defects, calcium for fetal bone development, vitamin K for blood clotting. Ensure feta is pasteurized. |
| Viral/Flu Recovery | | High vitamin C and antioxidants boost immunity. Easy to digest, hydrating (95% water), anti-inflammatory compounds support recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Arugula Salad
Understanding how arugula salad affects your blood glucose can help you make informed decisions about meal planning.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Enhance Nutrition
Adding lean protein to arugula salad creates a complete, balanced meal:
- 🍗 Grilled chicken breast - Adds 26g protein for muscle building
- 🥚 Hard-boiled eggs - Provides complete protein and choline
- 🌰 Walnuts or almonds - Adds omega-3 fatty acids and crunch
- 🫘 Chickpeas - Plant protein and additional fiber
This combination provides complete nutrition with optimal protein (20-30g), healthy fats, complex carbs, and abundant micronutrients.
Cultural Significance
Arugula (rocket) is a cornerstone of Mediterranean cuisine with a history spanning 2,000+ years.
In Mediterranean Cuisine:
- Essential component of Italian cuisine since Roman times
- Traditional ingredient in Greek and Turkish mezze platters
- Used both raw in salads and cooked in pasta dishes
- Wild arugula (rucola selvatica) prized for intense peppery flavor
In India:
- Known as "rocket leaves" or "taramira"
- Growing popularity in urban health-conscious communities
- Used in fusion salads combining Indian and Mediterranean flavors
- Increasingly available in metro supermarkets and organic stores
Global Impact:
- Consumed in Mediterranean diet - ranked #1 healthiest diet globally
- Annual global consumption exceeds 500,000 tons
- NASA researching arugula for space agriculture due to fast growth and nutrition density
Compare & Substitute
Arugula Salad vs Similar Salads (Per 100g serving with cheese/dressing)
| Nutrient | 🥗 Arugula + Feta | 🥬 Spinach + Feta | 🥗 Mixed Greens + Goat Cheese | 🥒 Kale + Parmesan |
|---|---|---|---|---|
| Calories | 154 kcal | 148 kcal | 162 kcal | 176 kcal |
| Carbs | 4.3g | 3.8g | 5.1g | 8.2g |
| Fiber | 1.5g | 2.2g | 1.8g | 2.6g |
| Protein | 7g | 7.4g | 6.2g | 9.8g |
| Fat | 12.2g | 11.6g | 13.1g | 11.4g |
| Calcium | 260mg | 234mg | 198mg | 312mg |
| Vitamin K | 115mcg | 483mcg | 142mcg | 704mcg |
| Iron | 1.8mg | 2.7mg | 1.4mg | 3.2mg |
| Best For | Peppery flavor, anticancer | Iron, highest vitamin K | Mild flavor, creamy texture | Highest protein, fiber |
Frequently Asked Questions
Is arugula salad with feta good for weight loss?
Yes, arugula salad with feta is excellent for weight loss. At only 185 calories per serving with 8.4g protein and 14.6g healthy fats, it provides high satiety and nutrient density.
Best practices: Use as lunch main with added protein (grilled chicken, chickpeas); moderate olive oil to 1-2 tbsp; pair with lean protein for complete meal; the peppery flavor requires minimal dressing, saving calories.
Can diabetics eat arugula salad with feta?
Yes, arugula salad with feta is ideal for diabetics. With only 5.2g carbs per serving and very low glycemic index, it causes minimal blood sugar impact. High fiber and protein further stabilize glucose.
Tips for diabetics: Add extra vegetables for fiber; include lean protein for blood sugar stability; the nitrates in arugula may improve insulin sensitivity; monitor feta portion (limit to 30-40g) due to saturated fat.
How much protein is in arugula salad with feta?
One cup serving of arugula salad with feta contains 8.4g protein (primarily from 30g feta cheese). Arugula itself contributes 2g protein per 100g.
For higher protein meals, add grilled chicken (26g), chickpeas (7g per half cup), or hard-boiled eggs (6g each) for 20-35g total protein.
What are the main health benefits of arugula salad?
Key Benefits:
- Cancer Prevention: Glucosinolates with proven anticancer and detoxification properties
- Bone Health: 138mcg vitamin K (115% DV) for bone density and calcium absorption
- Heart Health: Nitrates lower blood pressure and improve blood vessel function
- Eye Health: Vitamin A and lutein protect against macular degeneration
- Anti-Inflammatory: Antioxidants reduce chronic inflammation
- Weight Management: Low-calorie, high-satiety for calorie control
When is the best time to eat arugula salad?
Depends on your goal:
- Weight Loss: Lunch or dinner as main course or side. The high water content (95%) and fiber promote fullness.
- Muscle Gain: Post-workout with added protein (chicken, eggs). Calcium aids muscle contraction.
- Diabetes: Any meal for blood sugar control. Best at lunch or dinner paired with lean protein.
- Digestion: Anytime - easy to digest, high water content aids hydration.
IMPORTANT NOTE
Ensure feta is made from pasteurized milk during pregnancy to avoid listeria risk.
Is arugula the same as rocket?
Yes, arugula and rocket are the same leafy green vegetable (Eruca sativa). Arugula is the Italian/American name, while rocket is the British/Australian name.
Key characteristics: Peppery, slightly bitter taste; dark green, lobed leaves; rapid growth (21 days from seed); rich in vitamins K, C, A, and glucosinolates.
Varieties: Cultivated arugula (milder), wild arugula or rocket (stronger peppery flavor, smaller leaves).
How much arugula salad should I eat per day?
General Guidelines:
- 1-2 cups daily - Most people (150-300 calories, excellent nutrient boost)
- 2-3 cups daily - Weight loss goals (high volume, low calorie, very filling)
- 1 cup daily - As side dish with protein main course
Caution: Arugula is high in vitamin K - if on blood thinners (warfarin), maintain consistent intake and consult doctor.
Track your meals with NutriScan app to see how arugula salad fits your personal nutrition goals.
Should I avoid arugula if I have thyroid issues?
Generally safe in normal amounts. Arugula contains goitrogens (compounds that can interfere with thyroid function), but you'd need to eat large quantities (4+ cups daily) to cause issues.
Best practices for thyroid conditions: Limit to 1-2 cups daily; cook arugula occasionally (cooking reduces goitrogens); ensure adequate iodine intake; consult endocrinologist if concerned.
Most people with thyroid conditions: Can safely enjoy arugula salad in moderation as part of varied diet.
