Calories and nutrition facts
Rocket (arugula)
Also known as: arugula, rocket
100 g of rocket (arugula) has 21 calories, 3.6 g protein, 0 g carbs and 0.4 g fat. 1 handful (20 g) has 4 calories.
- Carbs 16 %
- Protein 67 %
- Fat 17 %
4
0 g
0.72 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 handful (20 g) |
|---|---|---|
| Energy | 21 kcal 88 kJ | 4 kcal 17 kJ |
| Fat | 0.4 g | 0.08 g |
| of which saturated | 0.07 g | 0.01 g |
| Carbohydrates | 0 g | 0 g |
| of which sugars | 0 g | 0 g |
| Fibre | 1.7 g | 0.34 g |
| Protein | 3.6 g | 0.72 g |
| Salt | 0.08 g | 0.02 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin A | 464 µg | 58 % |
| Vitamin B1 (thiamin) | 0.19 mg | 17 % |
| Vitamin B2 (riboflavin) | 0.18 mg | 13 % |
| Niacin (B3) | 0.7 mg | 4.4 % |
| Vitamin B6 | 0.08 mg | 5.7 % |
| Folate | 130 µg | 65 % |
| Vitamin C | 60 mg | 75 % |
| Vitamin E | 2.9 mg | 24 % |
| Vitamin K | 129 µg | 172 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 216 mg | 27 % |
| Iron | 1.6 mg | 11 % |
| Magnesium | 28 mg | 7.5 % |
| Zinc | 0.36 mg | 3.6 % |
| Potassium | 326 mg | 16 % |
| Phosphorus | 42 mg | 6 % |
Per 100 g, at least 15% of the reference intake of: Vitamin A, Vitamin B1 (thiamin), Folate, Vitamin C, Vitamin E, Vitamin K, Calcium, Potassium.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Vegetables, per 100 g.
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Questions
How many calories are in 1 handful (20 g) of rocket (arugula)?
1 handful (20 g) of rocket (arugula) has 4 calories, with 0.72 g protein, 0 g carbs and 0.08 g fat.
How much protein is in rocket (arugula)?
Rocket (arugula) has 3.6 g protein per 100 g. That is 69% of its calories.
How many carbs are in rocket (arugula)?
Rocket (arugula) has 0 g carbs per 100 g, including 0 g sugars and 1.7 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code G130100. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.