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Rocket, arugula Calories and nutrition facts · Vegetables

15 kcal per serving (85 g)
Carbs
0.38 g
Fibre
1.4 g
Sugars
0.3 g
Protein
2.2 g
Fat
0.26 g
18 kcal per 100 g
Carbs
0.45 g
Fibre
1.6 g
Sugars
0.35 g
Protein
2.6 g
Fat
0.3 g

Where the calories come from

Protein 70% Carbs 12% Fat 18%

Rocket, arugula has 15 kcal per serving (85 g), with 0.38 g carbs, 1.4 g fibre, 2.2 g protein and 0.26 g fat. 100 g has 18 kcal.

Share of your daily needs in one serving

Diet tags

Non alcoholic Cholesterol reduced Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Low fat Milk free Vegan

Last updated June 30, 2026 · Where the data comes from

Get to know rocket, arugula in Nutriely

These numbers are one piece of the puzzle. Nutriely shows what it adds to your whole day, how much of it fits before a limit like saturated fat or sodium, and which foods fill the gaps it leaves.

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How it compares with other vegetables

Per 100 g, against the 97 vegetables in our catalog.

  • Calories 18 kcal · typical 31 kcal

    Fewer calories than 81% of vegetables.

  • Vitamin K 109 µg · typical 30.5 µg
  • Vitamin C 17.1 mg · typical 21.8 mg
  • Folate 108 µg · typical 51 µg

    More folate than 80% of vegetables.

The bar shows this food; the line marks the typical (median) value of the category.

Learn about rocket, arugula

What are the health benefits of rocket, arugula?

Rocket, also known as arugula, is a nutrient-dense leafy green that is low in calories but high in vitamins and minerals. It is an excellent source of vitamin K, which is important for blood clotting and bone health. Rocket is also rich in vitamin C, which supports the immune system, and vitamin A, necessary for vision and skin health. Additionally, it contains folate, a B vitamin important for cell function, and compounds like glucosinolates that have been studied for their potential cancer-protective effects.

What are the health risks associated with rocket/arugula?

Rocket, also known as arugula, is generally considered safe for consumption for most people. However, it contains high levels of nitrates, which can be harmful to individuals with certain health conditions such as methemoglobinemia. It is advisable for those individuals to moderate their intake of arugula. Additionally, some people may be allergic to arugula, experiencing symptoms such as skin rashes or gastric discomfort. If you have concerns about including arugula in your diet, it's recommended to consult with a healthcare professional.

Are there any common allergies associated with rocket/arugula?

Some individuals may have allergies to rocket/arugula, as it belongs to the same family as other well-known allergens such as mustard, cabbage, and broccoli. Common symptoms of arugula allergy may include itching, hives, or digestive issues. It's important for those with known allergies to these foods to exercise caution when consuming rocket/arugula.

Nutrients in rocket, arugula

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Rocket, arugula in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS Fineli USDA
Energy (kcal) 18 22 18 25
Protein (g) 2.61 3.6 2.61 2.58
Fat (g) 0.3 0.4 0.3 0.66
Carbohydrates (g) 0.45 0 0.45 2.05
Sugars (g) 0.35 0 0.35 2.05
Fibre (g) 1.6 1.7 1.6 1.6

Compare every nutrient across databases

Switch between Nutriely, BLS, Fineli and USDA for all the vitamins, minerals and amino acids of rocket, arugula in the Nutriely app.

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BLS: “Rocket raw” · Fineli: “Rocket, arugula” · USDA: “Arugula, raw”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

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Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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