Herb
Rocket
Rocket is a peppery salad herb, also known as arugula, with lobed leaves that range from mild baby leaf to intensely mustardy wild types. Salad rocket (Eruca) is broader-leaved; wild rocket (Diplotaxis) is thinner, darker, and hotter. Eaten raw in salads and on pizza, or briefly wilted, rocket bridges herb and salad green. Flower buds and blossoms are edible and milder than mature leaves.
Also known as: Arugula, Rocket, Rucola / Ruchetta, Roquette, Rocket
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.76 g
- Saturated Fat 0.21 g
- Trans Fat 0 g
- Monounsaturated Fat 0.11 g
- Polyunsaturated Fat 0.38 g
- Cholesterol 0 mg
- Sodium 24.5 mg
- Salt 0.05 g
- Total Carbohydrate 7.18 g
- Dietary Fibre 3.73 g
- Total Sugars 1 g
- Complex / starch 1.03 g
- Protein 2.98 g
- Water 87 g
- Energy 41.4 kcal
- Water 87 g
- Carbohydrates 7.18 g
- Sugars 1 g
- Monosaccharides 0.7 g
- Disaccharides 0.3 g
- Starch 1.03 g
- Amylose 0.26 g
- Amylopectin 0.77 g
- Digestible Starch 0.88 g
- Resistant Starch 0.1 g
- Fibre 3.73 g
- Soluble Fibre 1.31 g
- Insoluble Fibre 2.42 g
- Protein 2.98 g
- Plant Protein 2.83 g
- Fat 0.76 g
- Saturated Fat 0.21 g
- Monounsaturated Fat 0.11 g
- Polyunsaturated Fat 0.38 g
- Vitamins 401 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 1.04 mg
- Vitamin B5 — Pantothenic Acid 0.41 mg
- Vitamin B6 0.2 mg
- Vitamin B7 — Biotin 2 µg
- Vitamin B9 — Folate 80.4 µg
- Vitamin C 2 mg
- Vitamin E 1.97 mg
- Vitamin K 293 µg
- Minerals 307 mg
- Major Minerals 300 mg
- Trace Minerals 6.7 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 1.04 · vitamin-b5-pantothenic-acid: 0.41 · vitamin-b6: 0.2 · vitamin-b7-biotin: 2 · vitamin-b9-folate: 80.4 · vitamin-e: 1.97 · vitamin-k: 292.9 ·
Minerals
Sodium: 24.48 · Potassium: 218 · Calcium: 58 · Iron: 1.3 · Zinc: 0.4 · Iodine: 5 ·
Fresh herbs are aromatic leaves—modest macros, concentrated micronutrients and polyphenols per gram dry.
History
Rocket was eaten in Roman Italy as a pungent salad and medicinal green.
Italian regional cookery kept rocket in continuous culinary use while it faded elsewhere.
Arugula re-entered mainstream Western menus through Italian restaurants and bagged salads.
Wild rocket and baby leaf mixes made rocket a global supermarket salad staple.