Arugula Walnut Salad
The elegant green salad with a distinctive peppery taste: rocket leaves crowned with ruby pomegranate arils, walnut halves and Parmesan or halloumi with a light drizzle of pomegranate molasses. Its net carbohydrate is very low and the glycemic index does not apply; it is full of antioxidants and plant omega-3.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A refined side dish, ideal for opening meat and fish meals; rocket stimulates the digestive juices, and walnuts add a filling crunch that slows the absorption of the whole meal.
Best preparation methods
Use natural pomegranate molasses with no added sugar and in moderation (just a teaspoon), relying on the natural sweetness of fresh arils, extra virgin olive oil and lemon juice.
Important Nutritional Note
Rocket leaves are rich in natural nitrates that support flexible blood vessels and blood flow, making this salad a friend of heart health and physical performance.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 95 kcal | 95 kcal |
| Protein | 3 g | 3 g |
| Carbohydrate | 6 g | 6 g |
| Available carbohydrate | 3.5 g | 3.5 g |
| Fat | 7 g | 7 g |
| Dietary fibre | 2.5 g | 2.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 95 kcal per 100 g, ranking 2 of 7 in Salads (lowest first).
Related foods from the same family:
Frequently asked questions
Is Arugula Walnut Salad good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 95 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Arugula Walnut Salad affect blood sugar?
Arugula Walnut Salad contains only 3.5 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Arugula Walnut Salad?
A typical 100 g portion of Arugula Walnut Salad provides about 95 kcal, 3 g protein, 6 g carbohydrate, 7 g fat and 2.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.