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 lettuce
Rocket lettuce, also known as arugula, is a leafy green originating from the Mediterranean region. It is commonly used in Italian, Middle Eastern, and Mediterranean cuisines due to its peppery and slightly bitter flavor. Rocket lettuce is nutrient-dense yet low in calories, making it a popular addition to salads, sandwiches, and pizzas. A 100-gram serving provides approximately 25 calories, 2.6 grams of protein, and is rich in vitamins A, C, and K. It also contains folate, calcium, and potassium. The high fiber content in rocket helps support digestion, and its antioxidants contribute to cell protection against free radical damage, promoting overall health.
Health Benefits
- Supports bone health due to its high calcium and vitamin K content (21% of the RDI of vitamin K per 100 grams).
- Boosts immune function with rich vitamin C content (25% of the RDI per 100 grams).
- Improves eye health through vitamin A (Important for vision and maintaining healthy mucous membranes).
Dietary Considerations
Selection and Storage
Store rocket lettuce in the refrigerator unwashed, wrapped in a damp paper towel inside a sealed plastic bag to maintain freshness for up to five days.
Common Questions About Rocket lettuce Nutrition
Is rocket lettuce high in protein?
Rocket lettuce is not high in protein; a 100-gram serving contains approximately 2.6 grams of protein. It is primarily valued for its low-calorie content and high levels of vitamins and minerals rather than as a protein source.
Can I eat rocket lettuce on a keto diet?
Yes, rocket lettuce is suitable for a keto diet as it is very low in carbohydrates, containing only about 3.65 grams of carbs per 100 grams. Its high nutrient density and low-calorie content also make it an excellent choice for keto meal plans.
What are the health benefits of eating rocket lettuce?
Rocket lettuce is rich in vitamins A and K, which support eye and bone health, respectively. It is also a good source of antioxidants like beta-carotene and quercetin, which may help reduce inflammation and protect against chronic diseases. Additionally, its high fiber content supports digestive health.
How much rocket lettuce should I eat in a serving?
A standard serving size of rocket lettuce is approximately 2 cups (40 grams), which provides around 10 calories, making it ideal for salads or as a garnish. For dense nutritional intake, try pairing it with other vegetables and healthy fats like olive oil.
How does rocket lettuce compare to spinach?
Rocket lettuce has a peppery, slightly bitter flavor compared to spinach's more neutral taste. While spinach is higher in iron and magnesium, rocket lettuce offers more vitamin K and unique antioxidants. Both are highly nutritious but suit different flavor preferences and recipes.
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.
