1 serving (50 grams) contains 12 calories, 1.3 grams of protein, 0.3 grams of fat, and 1.9 grams of carbohydrates.
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Nutrition Information
Calories |
25 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 27 mg | 1% | |
| Total Carbohydrates | 3.7 g | 1% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 2.1 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 369 mg | 7% | |
* 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 salad
Rocket, also known as arugula, is a peppery, leafy green vegetable originating from the Mediterranean region and commonly used in Italian and Mediterranean cuisines. This versatile salad green is a nutrient-dense food, low in calories yet packed with vitamins and minerals. It is particularly rich in vitamin K, contributing to bone health, and contains significant amounts of vitamin C, folate, and beta-carotene, which the body converts to vitamin A. Rocket also provides dietary fiber, antioxidants, and small amounts of minerals such as calcium, magnesium, and potassium. Its characteristic peppery taste makes it a popular ingredient in salads, sandwiches, and as a garnish for various dishes.
Health Benefits
- High in vitamin K, which supports strong bones and aids in blood clotting.
- Contains antioxidants like beta-carotene and vitamin C to help protect cells from oxidative stress.
- A good source of folate, essential for DNA synthesis and crucial during pregnancy.
- Low in calories (approximately 5 calories per 1 cup) and high in fiber, supporting digestive health and weight management.
- Provides calcium and magnesium, minerals that contribute to heart and muscle health.
Dietary Considerations
Selection and Storage
Rocket is best stored in the refrigerator, wrapped in dry paper towels and kept in a sealed plastic bag or container to maintain freshness. Use within 3–5 days to enjoy its crisp texture and flavor.
Common Questions About Rocket salad Nutrition
Is rocket salad high in protein?
Rocket salad, also known as arugula, is not particularly high in protein. A 100-gram serving contains about 2.6 grams of protein, which makes it a low-protein food option. However, it is often used alongside protein-rich ingredients in balanced meals.
Can I eat rocket salad on a keto diet?
Yes, rocket salad is suitable for a keto diet as it is very low in carbohydrates. A 100-gram serving contains only 3.7 grams of carbs, with about 1.6 grams of fiber, resulting in just 2.1 grams of net carbs. This makes it an excellent leafy green option for keto-friendly meals.
What are the health benefits of eating rocket salad?
Rocket salad is a nutrient-dense food, rich in vitamins A, C, and K, as well as calcium and potassium. It's known for its antioxidant properties, which may help reduce inflammation and support heart health. Additionally, its high vitamin K content supports bone health and blood clotting.
What is a recommended portion size for rocket salad?
A typical serving size of rocket salad is around 2 cups (40 grams), which provides approximately 10 calories, 1 gram of protein, and over 20% of the daily recommended intake of vitamin K. This portion is great as a base for salads or as a garnish for main dishes.
How does rocket salad compare to spinach in nutrition?
Rocket salad and spinach are both leafy greens, but they differ in nutritional content. Spinach provides slightly more protein (2.9 grams per 100 grams vs. 2.6 grams in rocket), iron, and magnesium. However, rocket is lower in calories and offers a more peppery flavor, making it a great choice for a slightly spicier salad.
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.
- Dietary Guidelines for Americans 2020-2025: VegetablesU.S. Department of Health and Human ServicesIncludes recommendations for leafy greens like arugula within a balanced diet and their associated health benefits.
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.
