Herb

Stem

Rocket stem is the plant’s structural stalk—edible when tender and peeled if stringy, or used for stock when fibrous. It carries mineral green flavour distinct from leaves or fruit. Trim dry ends, peel tough fibres, and cook until just tender for eating pieces. Woody cores go to the stock pot or compost. Match salt and fat to the stem’s mild bitterness or sweetness Keep cut stems cold and slightly damp until cooking.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Tender Stem

Woody Stem

Characteristics

Preparations

CookedDicedFreshPeeledSautéedSlicedStock

Traits

AromaticAromatic When YoungCrunchyFibrous Or TenderStalkTender Or Woody

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 40.5

Amount per 100 g

Total Fat 0.8 g
Saturated Fat 0.21 g
Trans Fat 0 g
Monounsaturated Fat 0.1 g
Polyunsaturated Fat 0.4 g
Cholesterol 0 mg
Sodium 24.2 mg
Salt 0.05 g
Total Carbohydrate 7.29 g
Dietary Fibre 3.92 g
Total Sugars 1.05 g
Complex / starch 1.02 g
Protein 3.01 g
Water 87.7 g

Detailed nutrients

Energy 40.5 kcal
Water 87.7 g
Carbohydrates 7.29 g
- Sugars 1.05 g
- Starch 1.02 g
- Fibre 3.92 g
Protein 3.01 g
Fat 0.8 g
- Saturated Fat 0.21 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.4 g
  - Omega-3 0.04 g
Vitamins 366 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 0.97 mg
- Vitamin B5 — Pantothenic Acid 0.38 mg
- Vitamin B6 0.19 mg
- Vitamin B7 — Biotin 1.9 µg
- Vitamin B9 — Folate 74.2 µg
- Vitamin C 2 mg
- Vitamin E 1.82 mg
- Vitamin K 270 µg
Minerals 278 mg
- Major Minerals 276 mg
  - Calcium 36 mg
  - Sodium 24.2 mg
  - Potassium 216 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 0.97 · vitamin-b5-pantothenic-acid: 0.38 · vitamin-b6: 0.19 · vitamin-b7-biotin: 1.9 · vitamin-b9-folate: 74.2 · vitamin-e: 1.82 · vitamin-k: 269.5 ·

Minerals

Sodium: 24.16 · Potassium: 216 · Calcium: 36 · Iron: 1.5 ·

Stem of Rocket: composition reflects this culinary part relative to the whole ingredient.

History

3000 BCE

Market gardeners sold rocket with stems intact so buyers could judge freshness at the cut end.

1850

Regional recipes learned when rocket stems were tender enough to eat versus best for broth only.

1980

Prep kitchens portioned peeled rocket stems for consistent braises, stir-fries and stocks.