1 serving (20 grams) contains 5 calories, 0.5 grams of protein, 0.1 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
12.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 13.5 mg | 0% | |
| Total Carbohydrates | 1.9 g | 0% | |
| Dietary Fiber | 0.8 g | 2% | |
| Sugars | 1.1 g | ||
| protein | 1.3 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 184.5 mg | 3% | |
* 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 Roquette
Roquette, also known as arugula or rocket, is a leafy green vegetable originating from the Mediterranean region and widely used in Italian, French, and Middle Eastern cuisines. With a peppery and slightly bitter taste, it is an excellent salad green and pairs well with a variety of dishes. Roquette is low in calories (25 kcal per 100g) and rich in essential nutrients, including vitamins C, K, and A, along with calcium, iron, and dietary fiber. This nutrient-dense green provides a healthy dose of antioxidants and is a good source of phytochemicals such as glucosinolates, which have potential health-promoting properties. Its vibrant nutritional profile and versatility make it a staple in many healthy diets.
Health Benefits
- Boosts bone health due to its calcium content (160 mg per 100g), which supports strong bones and teeth.
- Promotes a strong immune system and skin health, thanks to its high vitamin C content (15 mg per 100g).
- Aids in digestion and supports gut health through its dietary fiber content (1.6 g per 100g).
- Supports red blood cell production and oxygen transport with its iron content (1.5 mg per 100g).
- Contributes to overall antioxidant activity with glucosinolates and other phytonutrients, which help combat oxidative stress.
Dietary Considerations
Selection and Storage
Store fresh roquette in the refrigerator, unwashed, in a perforated plastic bag or container lined with paper towels to maintain freshness. Wash thoroughly just before consuming.
Common Questions About Roquette Nutrition
Is roquette high in protein?
Roquette, also known as arugula, is not particularly high in protein, providing 2.6 grams of protein per 100 grams. While it can contribute to your overall protein intake, it is better known as a source of vitamins and minerals rather than protein.
Can I eat roquette on a keto diet?
Yes, roquette is an excellent choice for a keto diet. It contains just 3.7 grams of carbs per 100 grams, with 1.6 grams of fiber, resulting in a net carb content of only 2.1 grams. Its low carbohydrate content makes it keto-friendly and a great vegetable base for salads and meals.
What are the health benefits of eating roquette?
Roquette is a nutrient-dense food that supports health in several ways. It is low in calories (25 per 100 grams) but rich in vitamins like vitamin K, vitamin C, and folate. It also contains antioxidants and phytonutrients, which may help support immune health and reduce inflammation.
How much roquette should I eat in a serving?
A typical serving of roquette is about 1 cup (approximately 20 grams), which provides only about 5 calories. For salads or side dishes, 2-3 cups can be used depending on your preference. This low-calorie food can be eaten in larger portions without adding significant calories.
How does roquette compare to spinach?
Roquette and spinach are both leafy greens, but they differ in taste and nutrition. Roquette has a peppery, spicy flavor, while spinach has a milder, sweeter taste. Nutritionally, spinach offers more iron and calcium, while roquette is often preferred for its unique taste and higher levels of vitamin K.
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.
