Sign in Registration
397 views
Download
General • Easy

Arugula Salad

1 / Portion
Contains allergens
Tomato Salicylates Histamine Milk Sheep's milk Rennet Salt Rucola Sunflower seeds Olive

Ingredients - 5

Download Ingredients - PDF Download Ingredients - PDF with images
1.
Cherry Tomatoes
Cherry Tomatoes
kcal: 39.6
200 x Gram
(1 g)
Protein 1.8g Fat 0.4g Carbohydrates 7.2g
Cherry Tomatoes
Cherry Tomatoes
Nutrients
Acidity 0.4 g
Alcohol 1 g
Alpha Linolenic Acid 0.01 g
Ash 0.5 g
Beta-carotene 449 µg
Boron 0.05 mg
Calcium 9 mg
Carbohydrate 3.6 g
Chloride 30 mg
Cholesterol 1 mg
Chromium 0.5 µg
Citric acid 0.4 mg
Cobalt 0.1 µg
Copper 0.06 mg
Erythritol 1 g
Fat 0.2 g
Fatty acids 0.2 g
Fatty monounsaturated 0.02 g
Fatty polyunsaturated 0.12 g
Fatty saturated 0.05 g
Fatty trans 1 g
Fiber 1.2 g
Fiber insoluble 0.8 g
Fiber soluble 0.4 g
Fluoride 1 mg
Fructose 1.3 g
Galactose 0.05 g
Glicemyc Index 30 µg
Glucose 1.2 g
Inulin 0.1 g
Iodine 0.5 µg
Iron 0.5 mg
KJ 75 kJ
Kcal 18 kcal
Lactose 1 g
Lignin 1 g
Linoleic Acid 0.08 g
Lutein + zeaxanthin 123 mg
Lycopene 2573 µg
Magnesium 8 mg
Malic acid 0.1 g
Maltose 1 g
Manganese 0.06 mg
Molybdenum 1 µg
Nickel 0.01 mg
Nitrogen 0.02 g
Oleic Acid 0.02 g
Omega 3 0.01 g
Omega 6 0.09 g
Oxalic acid 5 mg
Pantothenic acid 0.2 mg
Phosphorus 21 mg
Phytoene 150 µg
Phytofluene 100 µg
Potassium 282 mg
Protein 0.9 g
Quinic acid 0.03 g
Salt 0.02 g
Selenium 0.1 µg
Sodium 8 mg
Sorbitol 1 g
Starch 0.1 g
Sucrose 0.1 g
Sugar 2.6 g
Sugar added 1 g
Sulfur 15 mg
Taurine 0.1 mg
Total Carbohydrates 3.6 g
Total Fat 0.2 g
Total Protein 0.9 g
Total sugar alcohols 1 g
Vitamin A 107 µg
Vitamin B1 (Thiamin) 0.06 mg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B2 (Riboflavin) 0.04 mg
Vitamin B3 (Niacin) 1 mg
Vitamin B4 (Choline) 6 mg
Vitamin B6 (Pyridoxine) 0.15 mg
Vitamin B7 (Biotin) 0.5 mg
Vitamin B9 (Folate) 15 µg
Vitamin C (Ascorbic acid) 23 mg
Vitamin D 1 µg
Vitamin D3 1 µg
Vitamin E 1.22 mg
Vitamin K 7.9 µg
Water 94.5 g
Witamine B8 (Inositol) 3 mg
Xylitol 1 g
Zinc 0.26 mg
Cherry Tomatoes
2.
Feta Cheese
Feta Cheese
kcal: 194.4
90 x Gram
(1 g)
Protein 15.3g Fat 14.4g Carbohydrates 0.9g
Feta Cheese
Feta Cheese
Nutrients
Ash 5.2 g
Calcium 500 mg
Carbohydrate 1 g
Chloride 650 mg
Cholesterol 89 mg
Copper 0.08 mg
Fat 16 g
Fatty monounsaturated 3.82 g
Fatty polyunsaturated 0.44 g
Fatty saturated 10.33 g
Fiber 1 g
Iron 0.3 mg
KJ 1105 kJ
Kcal 264 kcal
Lactose 1 g
Magnesium 19 mg
Manganese 0.04 mg
Phosphorus 360 mg
Potassium 62 mg
Protein 17 g
Protein Animal 17 g
Salt 1100 g
Selenium 14 µg
Sodium 434 mg
Sugar 1 g
Vitamin A 135 µg
Vitamin B1 (Thiamin) 0.04 mg
Vitamin B12 (Cobalamin) 1.1 µg
Vitamin B2 (Riboflavin) 0.3 mg
Vitamin B3 (Niacin) 0.1 mg
Vitamin B6 (Pyridoxine) 0.06 mg
Vitamin B9 (Folate) 23 µg
Vitamin D 0.5 µg
Vitamin E 0.4 mg
Vitamin K 1.8 µg
Water 56 g
Zinc 2 mg
Feta Cheese
3.
Arugula
Arugula
kcal: 18.9
60 x Gram
(1 g)
Protein 1.56g Fat 0.42g Carbohydrates 2.22g
Arugula
Arugula
Nutrients
Calcium 160 mg
Carbohydrate 3.7 g
Carotene Beta 1424 mg
Cholesterol 1 mg
Copper 0.08 mg
Fat 0.7 g
Fatty trans 1 g
Fiber 1.6 g
Folate 97 µg
Iron 1.5 mg
Kcal 25 kcal
Lutein + zeaxanthin 3555 mg
Magnesium 47 mg
Manganese 0.32 mg
Nitrate 480 mg
Omega 3 0.2 g
Omega 6 0.18 g
Phosphorus 52 mg
Potassium 369 mg
Protein 2.6 g
Salt 0.07 g
Sodium 27 mg
Sugar 2.1 g
Tocopherol beta 0.43 mg
Vitamin A 2373 µg
Vitamin B1 (Thiamin) 0.04 mg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B2 (Riboflavin) 0.09 mg
Vitamin B3 (Niacin) 0.3 mg
Vitamin B4 (Choline) 15 mg
Vitamin B5 (Pantothenic acid) 0.44 mg
Vitamin B6 (Pyridoxine) 0.07 mg
Vitamin C (Ascorbic acid) 15 mg
Vitamin D 1 µg
Vitamin E 0.04 mg
Vitamin K 108.6 µg
Water 91.7 g
Zinc 0.47 mg
Arugula
4.
Sunflower Seeds (Shelled)
Sunflower Seeds (Shelled)
kcal: 117.9
2 x Tablespoon
(10 g)
Protein 4.88g Fat 8.74g Carbohydrates 4.92g
Sunflower Seeds (Shelled)
Sunflower Seeds (Shelled)
Nutrients
Arginine 2.5 g
Ash 3.2 g
Beta-sitosterol 180 mg
Calcium 131 mg
Carbohydrate 24.6 g
Cholesterol 1 mg
Copper 1.87 mg
Fat 43.7 g
Fatty monounsaturated 8.35 g
Fatty polyunsaturated 28.82 g
Fatty saturated 4.42 g
Fiber 6 g
Fiber insoluble 4.8 g
Fiber soluble 1.2 g
Folate 227 µg
Glutamic acid 4.2 g
Iron 4.2 mg
Kcal 584 kcal
Linoleic Acid 28.7 g
Magnesium 359 mg
Manganese 2.61 mg
Oleic Acid 8.3 g
Omega 6 28.7 g
Phosphorus 784 mg
Phytosterols 280 mg
Potassium 793 mg
Protein 24.4 g
Selenium 53 µg
Sodium 3 mg
Sucrose 1.7 g
Sugar 2.6 g
Tocopherol gamma 20 mg
Vitamin A 5 µg
Vitamin B1 (Thiamin) 1.32 mg
Vitamin B2 (Riboflavin) 0.26 mg
Vitamin B3 (Niacin) 6.97 mg
Vitamin B6 (Pyridoxine) 0.6 mg
Vitamin B9 (Folate) 227 µg
Vitamin E 27.81 mg
Vitamin K 2.7 µg
Water 4.5 g
Zinc 2.69 mg
Sunflower Seeds (Shelled)
5.
Olive Oil
Olive Oil
kcal: 90.1
1 x Tablespoon
(10 g)
Protein 0.1g Fat 9.96g Carbohydrates 0.02g
Olive Oil
Olive Oil
Nutrients
Alpha Linolenic Acid 0.76 g
Beta-sitosterol 143 mg
Calcium 1 mg
Carbohydrate 0.2 g
Cholesterol 1 mg
Copper 0.07 mg
Fat 99.6 g
Fatty monounsaturated 70.12 g
Fatty polyunsaturated 10.61 g
Fatty saturated 14.86 g
Fatty trans 1 g
Fiber 1 g
Iron 0.4 mg
KJ 3700 kJ
Kcal 884 kcal
Linoleic Acid 9.77 g
Magnesium 1 mg
Oleic Acid 70 g
Omega 3 0.76 g
Omega 6 9.77 g
Palmitic Acid 13.5 g
Phosphorus 1 mg
Phytosterols 220 mg
Potassium 1 mg
Protein 1 g
Salt 0.1 g
Sodium 1 mg
Stearic Acid 2.3 g
Sugar 1 g
Vitamin A 1 µg
Vitamin B1 (Thiamin) 1 mg
Vitamin B12 (Cobalamin) 1 µg
Vitamin B2 (Riboflavin) 1 mg
Vitamin B3 (Niacin) 1 mg
Vitamin B6 (Pyridoxine) 1 mg
Vitamin B9 (Folate) 1 µg
Vitamin C (Ascorbic acid) 1 mg
Vitamin D 1 µg
Vitamin E 11.95 mg
Vitamin K 60.2 µg
Water 0.1 g
Zinc 0.06 mg
Olive Oil
461 kcal
Protein 23.64g
Fat 33.92g
Carbs 15.26g
Fiber 0g

Recipe preparation steps

1
Rukolę myjemy i wkładamy do miski.Pomidory myjemy, kroimy i również wkładamy do miski.Dodajemy pokrojony w kostkę ser typu feta oraz słonecznik, olej.Doprawiamy solą i pieprzem, dokładnie mieszamy.

Nutrients

Detailed Nutrient List

Name All Portions Single Portion
Acidity 0.8 g 0.8 g
Alcohol 2 g 2 g
Alpha Linolenic Acid 0.1 g 0.1 g
Arginine 0.5 g 0.5 g
Ash 6.32 g 6.32 g
Beta-carotene 898 µg 898 µg
Beta-sitosterol 50.3 mg 50.3 mg
Boron 0.1 mg 0.1 mg
Calcium 590.3 mg 590.3 mg
Carbohydrate 15.26 g 15.26 g
Carotene Beta 854.4 mg 854.4 mg
Chloride 645 mg 645 mg
Cholesterol 83 mg 83 mg
Chromium 1 µg 1 µg
Citric acid 0.8 mg 0.8 mg
Cobalt 0.2 µg 0.2 µg
Copper 0.62 mg 0.62 mg
Erythritol 2 g 2 g
Fat 33.92 g 33.92 g
Fatty acids 0.4 g 0.4 g
Fatty monounsaturated 12.16 g 12.16 g
Fatty polyunsaturated 7.46 g 7.46 g
Fatty saturated 11.77 g 11.77 g
Fatty trans 2.7 g 2.7 g
Fiber 5.56 g 5.56 g
Fiber insoluble 2.56 g 2.56 g
Fiber soluble 1.04 g 1.04 g
Fluoride 2 mg 2 mg
Folate 103.6 µg 103.6 µg
Fructose 2.6 g 2.6 g
Galactose 0.1 g 0.1 g
Glicemyc Index 60 µg 60 µg
Glucose 2.4 g 2.4 g
Glutamic acid 0.84 g 0.84 g
Inulin 0.2 g 0.2 g
Iodine 1 µg 1 µg
Iron 3.05 mg 3.05 mg
Lactose 2.9 g 2.9 g
Lignin 2 g 2 g
Linoleic Acid 6.88 g 6.88 g
Lutein + zeaxanthin 2379 mg 2379 mg
Lycopene 5146 µg 5146 µg
Magnesium 133.2 mg 133.2 mg
Malic acid 0.2 g 0.2 g
Maltose 2 g 2 g
Manganese 0.87 mg 0.87 mg
Molybdenum 2 µg 2 µg
Nickel 0.01 mg 0.01 mg
Nitrate 288 mg 288 mg
Nitrogen 0.04 g 0.04 g
Oleic Acid 8.7 g 8.7 g
Omega 3 0.22 g 0.22 g
Omega 6 7.01 g 7.01 g
Oxalic acid 10 mg 10 mg
Palmitic Acid 1.35 g 1.35 g
Pantothenic acid 0.4 mg 0.4 mg
Phosphorus 554.1 mg 554.1 mg
Phytoene 300 µg 300 µg
Phytofluene 200 µg 200 µg
Phytosterols 78 mg 78 mg
Potassium 999.9 mg 999.9 mg
Protein 23.64 g 23.64 g
Protein Animal 15.3 g 15.3 g
Quinic acid 0.06 g 0.06 g
Salt 990.09 g 990.09 g
Selenium 23.4 µg 23.4 µg
Sodium 423.5 mg 423.5 mg
Sorbitol 2 g 2 g
Starch 0.2 g 0.2 g
Stearic Acid 0.23 g 0.23 g
Sucrose 0.54 g 0.54 g
Sugar 7.98 g 7.98 g
Sugar added 2 g 2 g
Sulfur 30 mg 30 mg
Taurine 0.2 mg 0.2 mg
Tocopherol beta 0.26 mg 0.26 mg
Tocopherol gamma 4 mg 4 mg
Total Carbohydrates 7.2 g 7.2 g
Total Fat 0.4 g 0.4 g
Total Protein 1.8 g 1.8 g
Total sugar alcohols 2 g 2 g
Vitamin A 1760.4 µg 1760.4 µg
Vitamin B1 (Thiamin) 0.55 mg 0.55 mg
Vitamin B12 (Cobalamin) 3.69 µg 3.69 µg
Vitamin B2 (Riboflavin) 0.55 mg 0.55 mg
Vitamin B3 (Niacin) 3.76 mg 3.76 mg
Vitamin B4 (Choline) 21 mg 21 mg
Vitamin B5 (Pantothenic acid) 0.26 mg 0.26 mg
Vitamin B6 (Pyridoxine) 0.61 mg 0.61 mg
Vitamin B7 (Biotin) 1 mg 1 mg
Vitamin B9 (Folate) 96.2 µg 96.2 µg
Vitamin C (Ascorbic acid) 55.1 mg 55.1 mg
Vitamin D 3.15 µg 3.15 µg
Vitamin D3 2 µg 2 µg
Vitamin E 9.58 mg 9.58 mg
Vitamin K 89.14 µg 89.14 µg
Water 295.33 g 295.33 g
Witamine B8 (Inositol) 6 mg 6 mg
Xylitol 2 g 2 g
Zinc 3.15 mg 3.15 mg
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

Mango Salad

Egg and Radish Salad

Carrot and Apple Slaw

Corn, Bell Pepper and Chia Seed Salad (with Bread)

Spinach and Orange Salad

Avocado, Spinach, and Orange Salad

Salad with pomegranate, orange and avocado

Salad with buckwheat, egg and pepper

Corn, bell pepper and chia seeds salad

Tomato-mozzarella salad with papaya

Broccoli and Egg Salad

Salad with chard and beans

Lamb's lettuce with beetroot

Cucumber salad with pine nuts and raspberry dessert

Red Bean Salad

Zucchini Salad

Pasta Salad with Broccoli and Egg

Caprese Salad with Spinach and Egg

Greek Salad

Cauliflower-Broccoli Salad with Cucumber and Dill

Vegetable salad with egg

Salad with Avocado and Tomatoes

Natural Cucumber Salad with Yogurt

Spinach and Orange Salad (gluten-free)

Salad with kale, tomatoes and carrots

Fit-boosting salad

Nut Salad with Avocado Dressing

Low-Carb Fitness Salad Without Camembert

Cauliflower Salad with Pears

Caprese Salad with Spinach

Fresh Recipes

Newest Recipes

Discover our recently added culinary inspirations

Jaglanka with Figs

#Polish Cuisine #Fig Dish #Traditional

Pear quark with figs (lactose-free)

#Dessert #Lactose-Free #Fruit-based

Oatmeal with Apple and Peanut Butter

#Breakfast #Oatmeal #Healthy

Graham Cracker Pizza with Mushrooms

#Pizza #Vegetarian #Quick Meal

Broccoli and Egg Salad

#Salad #Egg-based #Vegetarian

Delicious meatless rice dish with vegetables and creamy sauce

#Vegetarian #Rice Dish #Creamy Sauce

Chia Pudding with Pineapple

#Chia Pudding #Dessert #Pineapple

Fit Pickles

#Vegan #Pickles #Fermented

Mega Pancakes with Chives

#Pancakes #Breakfast #Chive

Goulash Soup

#Soup #Hungarian #Beef

Dietetic Breton Beans

#Vegan #Breton Cuisine #Legume-based

Avocado and Banana Cocktail

#Fruit Cocktail #Vegan #Healthy

Mango Yogurt Cocktail

#Cocktail #Refreshing #Summer Drink

Spaghetti Bolognese - Lactose-Free

#Italian #Pasta #Lactose-Free

Mackerel Paste Canapés with Cucumber (Lighter Version)

#Appetizer #Light Meal #Seafood

Cauliflower Salad with Pears

#Cauliflower Salad #Pear Salad #Vegetarian

Apple-Nut Butter Oatmeal (light version, lactose-free)

#Breakfast #Light Meal #Lactose-Free

Lighter American Blueberries

#Blueberry Salad #Light Preparation #No-cook

Pasta with Cheese

#Pasta #Cheese-based #Italian

Avocado and Egg Sandwiches

#Sandwich #Breakfast #Quick Meal

Cinnamon Oatmeal Cookies with Raisins

#Dessert #Cookie #Oatmeal

Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach

#Vegetarian #Bulgur #One-pot Meal

Burrito

#Burrito #Mexican #Wrapped

Fit Tomato

#Fitness Food #Low Calorie #Healthy

Chocolate Hummus

#Vegan #Dip #Chocolate

Vegan Spaghetti in Tomato Sauce - Single-Pot

#Vegan #Single-pot #Italian

Sausages with Bread

#Sausage Dish #Comfort Food #Easy Recipe

Chicken in Soy Sauce with Honey, Ginger, and Sesame

#Asian-inspired #Baked Chicken #Soy-honey Marinade

Scrambled Eggs with Tomatoes

#Breakfast #Scrambled Eggs #Vegetarian

Fluffy Pancakes with Chocolate

#Pancakes #Chocolate #Breakfast

Scan this QR code to access this page quickly on your mobile device.

QR Code