Rocket, also called arugula, is a peppery salad leaf in the brassica family. It is very low in calories and provides vitamin K, folate, vitamin C and glucosinolate compounds typical of brassicas.
Eat raw and freshly dressed; the peppery oils and vitamin C fade quickly once the leaves wilt or are cooked.
Where Rocket, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 326 mg | 16% | |
| Calcium | 216 mg | 27% | |
| Vitamin A (RE) | 190 µg | 27% | |
| Chloride | 93.0 mg | 12% | |
| Folate | 88.0 µg | 44% | |
| Phosphorus | 44.0 mg | 6% | |
| Magnesium | 28.0 mg | 7% | |
| Vitamin C | 20.0 mg | 25% | |
| Selenium | 2.00 µg | 4% | |
| Niacin equivalents (NE) | 1.60 mg | 10% | |
| Iron | 1.26 mg | 9% | |
| Niacin (B3) | 0.700 mg | 4% | |
| Manganese | 0.410 mg | 21% | |
| Zinc | 0.400 mg | 4% | |
| Pantothenic Acid (B5) | 0.290 mg | 5% | |
| Copper | 0.190 mg | 19% | |
| Thiamin (B1) | 0.190 mg | 17% | |
| Riboflavin (B2) | 0.180 mg | 13% | |
| Vitamin E (alpha-TE) | 0.180 mg | 2% | |
| Vitamin B6 | 0.080 mg | 6% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 5.00 µg | 3% | |
| Polyunsaturated fat (PUFA) | 0.210 g | — | |
| Trans fat | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Sucrose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 3,555 µg | — | |
| Beta-carotene | 1,132 µg | — | |
| Biotin (Vitamin B7) | 1.30 µg | 3% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.