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 leaves
Rocket leaves, also known as arugula or Eruca vesicaria, are leafy greens often utilized in Mediterranean and Italian cuisines. With a distinctive peppery flavor, they are commonly added to salads, pizzas, and pasta dishes for a burst of freshness. Nutritionally, rocket leaves are low in calories but rich in essential vitamins and minerals, including vitamin K, vitamin C, calcium, and folate. They also contain phytonutrients and antioxidants such as beta-carotene and glucosinolates, which contribute to their disease-fighting properties.
Health Benefits
- Supports bone health with vitamin K, providing over 100% of the daily recommended intake in one serving.
- Boosts immunity and collagen production due to its high vitamin C content—approximately 25% of the daily value per cup.
- Promotes eye health with beta-carotene, a precursor to vitamin A, and other antioxidants.
- Contains glucosinolates which may support cellular health and reduce inflammation.
- Improves digestion thanks to its fiber content, aiding in gut health.
Dietary Considerations
Selection and Storage
Store rocket leaves in a sealed bag or container in the refrigerator and consume them within 3-5 days of purchase for optimal freshness. Wash and dry leaves thoroughly before use.
Common Questions About Rocket leaves Nutrition
What is the nutritional content of rocket leaves?
Rocket leaves are low in calories, providing just 25 calories per 100 grams. They are rich in vitamins A, C, and K, as well as folate, calcium, and potassium. They also provide about 2.6 grams of protein, 3.7 grams of carbs, and 1.6 grams of fiber per 100 grams.
Are rocket leaves suitable for a keto diet?
Yes, rocket leaves are keto-friendly as they are low in carbohydrates, containing only about 3.7 grams of carbs and 1.6 grams of fiber per 100 grams, making their net carb count minimal. They are a great addition to salads and meals for those following a ketogenic diet.
What are the health benefits of eating rocket leaves?
Rocket leaves are packed with antioxidants and essential nutrients that support overall health. They can promote heart health due to their potassium content, improve bone health with their high levels of vitamin K, and boost immunity thanks to vitamin C. Additionally, their fiber content aids digestion.
How much rocket leaves should I eat in a serving?
A typical serving size of rocket leaves is about 2 cups (40 grams) when raw, which provides around 10 calories. This is an appropriate amount for adding to salads, sandwiches, or as a garnish, without overpowering the meal.
How do rocket leaves compare to spinach?
Rocket leaves have a peppery, nutty flavor, while spinach has a milder taste. Nutritionally, spinach contains slightly more protein and iron, but rocket is richer in vitamin K and certain antioxidants. Rocket is often preferred for its distinct flavor in salads and garnishes.
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.
