Insalata di rucola
Insalata di rucola is a classic Italian salad centered around fresh, peppery arugula leaves. It is typically dressed with high-quality extra virgin olive oil, a squeeze of lemon juice or balsamic vinegar, and often topped with shaved Parmigiano-Reggiano cheese and a sprinkle of sea salt. This simple yet vibrant dish originates from Italy and is a staple in Italian cuisine, especially during the warmer months.
🍽️ Nutrition at a glance
This salad is low in carbohydrates and protein, with most of its calories coming from healthy monounsaturated fats in the olive oil. A typical serving provides a good dose of vitamins K and A, along with antioxidants, and generally ranges from 150 to 250 calories depending on the amount of oil and cheese added.
Nutrition breakdown
| Calories | 10 kcal |
| Protein | 1 g |
| Carbs | 1.5 g |
| Fat | 0.2 g |
| Fiber | 0.8 g |
| Sugar | 0.5 g |
| Sodium | 5 mg |
| Vitamin K | 109 mcg |
| Vitamin A | 2375 IU |
| Folate | 49 mcg |
| Vitamin C | 10 mg |
| Calcium | 40 mg |
| Potassium | 170 mg |
| Magnesium | 10 mg |
| Iron | 0.5 mg |
Per 1 cup (40 g) · estimated, varies by recipe
💡 What's interesting
Nutritionally, arugula is a cruciferous vegetable known for its glucosinolates, compounds studied for their potential health benefits. Culturally, it reflects the Italian culinary philosophy of 'less is more,' where the quality of a few simple ingredients takes center stage.
