Rocca salad

Salad

Item Rating: 83/100

1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 5.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		126.2
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		78.9 mg	3%
Total Carbohydrates		7.9 g	2%
	Dietary Fiber	3.2 g	11%
	Sugars	1.6 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		1.6 mg	8%
Potassium		394.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 71 cal (61.6%)

Protein: 12 cal (11.1%)

Carbs: 31 cal (27.4%)

About Rocca salad

Rocca salad, also known as arugula or rocket salad, is a Mediterranean-inspired dish, often served with fresh vegetables, nuts, and a light dressing made of olive oil or lemon juice. Originating from Mediterranean cuisines, this salad features arugula, a leafy green known for its peppery flavor. Nutritionally, rocca leaves are low in calories (about 25 calories per 100 grams) and rich in vitamins A, C, and K, as well as minerals such as calcium and potassium. It is also a good source of antioxidants and plant-based nitrates, promoting overall wellness.

Health Benefits

• Rocca leaves are an excellent source of Vitamin K, essential for bone health and blood clotting, providing 90% of the daily value per 100 grams.
• Rich in Vitamin C, arugula supports immune function and skin health, offering about 14.3 mg per 100 grams.
• Contains dietary nitrates which may help lower blood pressure and improve cardiovascular health.

Dietary Considerations

Allergens: Contains nuts (if included in the recipe), dairy (if using cheese)

Suitable for: Vegetarian, vegan (if prepared without animal products), gluten-free, mediterranean diet

Not suitable for: Nut allergy (if nuts are added), dairy allergy or lactose intolerance (if cheese is included)

Selection and Storage

Store arugula leaves in the refrigerator in a breathable bag or container lined with a damp paper towel to maintain freshness for up to 4-5 days.

Common Questions About Rocca salad Nutrition

Is Rocca Salad high in protein?

Rocca (arugula) itself is not high in protein, providing approximately 2.6 grams of protein per 100 grams. However, the protein content of a Rocca Salad depends on additional ingredients, such as grilled chicken, nuts, or cheese, which can significantly increase the protein levels.

Can I eat Rocca Salad on a keto diet?

Yes, Rocca Salad is suitable for a keto diet because arugula is low in carbohydrates, containing only about 3.7 grams of carbs per 100 grams. Ensure that added ingredients like dressings or croutons are also keto-friendly to keep the carb count low.

What are the health benefits of Rocca Salad?

Rocca Salad is rich in vitamins A, C, and K, and contains beneficial antioxidants that support immune health and reduce inflammation. Arugula is also low in calories and high in water content, making it a great choice for hydration and weight management.

What is the recommended portion size for Rocca Salad?

A typical serving size of Rocca Salad is about 1 to 2 cups of fresh arugula, which provides under 10 calories. Adjust portions based on added ingredients to ensure your meal fits your nutritional needs without exceeding caloric goals.

How does Rocca Salad compare to other green salads?

Rocca Salad (arugula-based) has a peppery, slightly spicy flavor compared to milder greens like spinach or lettuce. Nutritionally, it offers more vitamin K and calcium than iceberg lettuce but is similar in calorie content to other leafy greens.

Data Sources & Scientific References