1 serving (40 grams) contains 10 calories, 1.0 grams of protein, 0.3 grams of fat, and 1.5 grams of carbohydrates.
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Nutrition Information
Calories |
20 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 21.6 mg | 0% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 1.6 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128 mg | 9% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 295.2 mg | 6% | |
* 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
Source of Calories
About Rocket leaf
Rocket leaf, also known as arugula, is a leafy green vegetable indigenous to the Mediterranean region, widely used in Italian, Middle Eastern, and North African cuisines. It has a peppery, slightly bitter taste and is commonly eaten fresh in salads, sandwiches, or as a garnish. Rocket is a nutrient-dense food, low in calories (approximately 5 calories per cup) yet high in vitamins A, C, and K, along with folate, calcium, and magnesium. It also contains dietary fiber and small amounts of protein and carbohydrates. Known for its phytochemical content, rocket is a source of antioxidants such as glucosinolates, which may contribute to its potential health benefits. Its high nutrient density and versatility make it a popular ingredient in a variety of healthy dishes worldwide.
Health Benefits
- Promotes eye health due to its high levels of vitamin A (one cup provides about 11% of the daily recommended intake).
- Supports bone health with vitamin K, which helps in calcium absorption and blood clotting (one cup offers roughly 27% of the daily recommended intake).
- May reduce inflammation and oxidative stress due to its rich antioxidant content, including glucosinolates and vitamin C.
- Boosts heart health through its potassium content, which supports healthy blood pressure levels.
- Supports immune function and DNA synthesis, as it contains folate and other essential nutrients like magnesium.
Dietary Considerations
Selection and Storage
Store rocket leaves in the refrigerator, ideally wrapped in a paper towel within an airtight container or plastic bag to retain freshness. Use within 3-5 days for optimal flavor and nutrient quality.
Common Questions About Rocket leaf Nutrition
Is Rocket Leaf high in protein?
Rocket leaf, also known as arugula, contains about 2.6 grams of protein per 100 grams, making it moderate in protein for a leafy green. While not a significant source of protein overall, it can contribute to the protein profile of a balanced meal when paired with higher-protein foods.
Can I eat Rocket Leaf on a keto diet?
Yes, rocket leaf is keto-friendly as it is very low in carbohydrates, containing only around 3.7 grams of carbs per 100 grams. Its nutrient density and low calorie count make it an excellent addition to keto salads and dishes.
What are the health benefits of Rocket Leaf?
Rocket leaf is rich in vitamins A, C, and K, as well as antioxidants which support skin health, immune function, and bone health. It also contains phytochemicals that may help reduce inflammation and support heart health. Additionally, its high fiber content aids digestion.
What is the recommended serving size for Rocket Leaf?
A typical serving size of rocket leaf is around 85 grams (about 3 cups of raw leaves). This portion contains approximately 20 calories, making it a great low-calorie addition to salads or as a garnish for meals.
How does Rocket Leaf compare to spinach in nutrition and taste?
Rocket leaf has a more peppery and bold flavor compared to the milder taste of spinach. Nutritionally, both are rich in vitamins and minerals, though spinach offers slightly higher amounts of iron and calcium. Rocket leaf, however, is lower in oxalates, making its nutrients more bioavailable.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
