Arugula and Parmesan Salad
An Arugula and Parmesan Salad is a simple yet elegant Italian-inspired dish featuring fresh, peppery arugula leaves tossed with shavings of salty, umami-rich Parmesan cheese, often dressed with olive oil and lemon juice. Its core ingredients are arugula, Parmesan, olive oil, and lemon, creating a bright, savory flavor profile.
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🍽️ Nutrition at a glance
This salad is low in carbohydrates but can be moderate in fat, primarily from the heart-healthy monounsaturated fats in olive oil and the saturated fat in Parmesan. It is a good source of protein from the cheese, and provides key nutrients like vitamin K, calcium, and antioxidants.
Nutrition breakdown
| Calories | 75 kcal |
| Protein | 4.5 g |
| Carbs | 2.5 g |
| Fat | 5.5 g |
| Fiber | 1 g |
| Sugar | 0.5 g |
| Sodium | 300 mg |
| Calcium | 180 mg |
| Vitamin K | 110 mcg |
| Vitamin A | 2500 IU |
| Potassium | 180 mg |
| Phosphorus | 80 mg |
| Magnesium | 15 mg |
| Vitamin C | 8 mg |
| Folate | 40 mcg |
Per 1 cup (30 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents the Italian philosophy of using a few high-quality ingredients to create a dish greater than the sum of its parts. Nutritionally, the peppery arugula is a cruciferous vegetable linked to various health benefits, and pairing it with fat from olive oil helps the body absorb its fat-soluble vitamins.
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AI estimate may be inaccurate · Terms