Rocket (Arugula)
A mustard-family leaf with nitrates and vitamin K that lifts any plain plate.
Nutrition per 100 g
Standardised to 100 g of rocket (arugula), raw for fair comparison. Typical serving: 100 g raw — 25 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 25 kcal | 25 kcal | 100 kcal |
| Protein | 2.6 g | 2.6 g | 10.4 g |
| Carbohydrate | 3.7 g | 3.7 g | 14.8 g |
| Fat | 0.7 g | 0.7 g | 2.8 g |
| Fibre | 1.6 g | 1.6 g | 6.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of rocket (arugula), with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 101 mg | 101 mg | 112% |
| Folate | 149 µg | 149 µg | 37% |
| Minerals | |||
| Calcium | 204 mg | 204 mg | 16% |
| Iron | 1.4 mg | 1.4 mg | 8% |
| Magnesium | 42.7 mg | 42.7 mg | 10% |
| Phosphorus | 51.2 mg | 51.2 mg | 4% |
| Potassium | 407 mg | 407 mg | 9% |
| Sodium | 86.9 mg | 86.9 mg | 4% |
| Zinc | 0.35 mg | 0.35 mg | 3% |
| Copper | 0.083 mg | 0.083 mg | 9% |
| Manganese | 0.51 mg | 0.51 mg | 22% |
Source: USDA FoodData Central — Arugula, baby, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat rocket (arugula)?
- Dietary nitrates studied for blood pressure and exercise performance.
- Strong flavour makes simple meals taste finished.
- Grows quickly, even in a window box.
How to include it
- Scatter over pizza or pasta as it comes out of the oven.
- Dress simply with lemon, olive oil and parmesan.
- Blitz into a peppery pesto with walnuts.
Things to consider
- Bitter when mature or heat-stressed.
- High vitamin K matters for people on anticoagulants.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Watercress, raw
A peppery leaf that tops nutrient-density rankings, with vitamin K far above daily needs.
- kcal
- 11
- protein
- 2.3 g
- fibre
- 0.5 g
per 100 g · Typical serving: 100 g raw
Spinach, raw
A leafy green with a high micronutrient yield for very few calories.
- kcal
- 23
- protein
- 2.9 g
- fibre
- 2.2 g
per 100 g · Typical serving: 100 g raw
Romaine Lettuce
The most nutrient-dense of the crisp lettuces, with vitamin A, K and folate.
- kcal
- 17
- protein
- 1.3 g
- fibre
- 2 g
per 100 g · Typical serving: 2 cups shredded (94 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.