The Calorie Count: Breaking Down 100g of Rocket
For those monitoring their caloric intake, rocket (or arugula) is a fantastic dietary choice due to its very low energy density. A standard 100g serving contains only about 25 calories. This minimal caloric content comes from a well-rounded mix of macronutrients that contribute to the leaf's nutritional value.
Macronutrient Breakdown for 100g of Raw Rocket
- Carbohydrates: Approximately 3.7 grams, with about 1.6 grams coming from dietary fiber. The low net carb count (total carbs minus fiber) is appealing for those on a keto or low-carb diet.
- Protein: Around 2.6 grams. While not a primary protein source, it contributes to overall daily intake, especially when used in larger quantities.
- Fat: Less than 1 gram, making it virtually fat-free. This low fat content keeps the overall calorie count down significantly.
Comparing Rocket to Other Leafy Greens
When placed side-by-side with other popular greens, rocket stands out as an excellent, low-calorie option. This comparison helps illustrate why incorporating a variety of leafy vegetables is beneficial for a balanced diet.
| Nutrient (per 100g) | Rocket (Arugula) | Baby Spinach | Romaine Lettuce |
|---|---|---|---|
| Calories | ~25 kcal | ~23 kcal | ~17 kcal |
| Protein | ~2.6 g | ~2.9 g | ~1.2 g |
| Fat | ~0.7 g | ~0.4 g | ~0.3 g |
| Carbohydrates | ~3.7 g | ~3.6 g | ~3.3 g |
| Vitamin K | ~109 mcg (91% DV) | >4x rocket's amount | Moderate |
| Calcium | ~160 mg (16% DV) | ~99 mg | Moderate |
| Iron | ~1.5 mg (18% DV) | >2x rocket's amount | Moderate |
Note: Nutritional values can vary slightly based on the specific cultivar and growing conditions.
The Health Benefits Beyond the Low Calorie Count
Beyond its minimal calorie profile, rocket offers a wide range of health-promoting compounds.
- Rich in vitamins and minerals: Rocket is an excellent source of vitamin K, which is essential for blood clotting and bone health. It also provides significant amounts of vitamin C, folate, calcium, and potassium.
- Antioxidant and anti-inflammatory properties: As a cruciferous vegetable, rocket contains glucosinolates and other antioxidants that help combat free radical damage and reduce inflammation. Research suggests this may contribute to a decreased risk of certain cancers.
- Supports heart health: A diet rich in leafy greens like rocket is linked to a reduced risk of cardiovascular disease.
- Aids in weight management: Because rocket is low in calories and high in water and fiber, it helps promote a feeling of fullness without adding a significant number of calories to your meal.
Culinary Uses for Rocket
Rocket's distinct, peppery flavor profile adds a depth of taste to many dishes, both raw and cooked. To maximize its nutritional benefits, it is often best consumed raw.
Raw Applications
- Salad base: Use it as a peppery foundation for salads with other vegetables, nuts, and a light vinaigrette.
- Sandwich and wrap filler: Add a handful of rocket to sandwiches or wraps for a spicy, fresh element.
- Garnish: Its vibrant green color and unique shape make it an excellent garnish for pizzas, bruschetta, and roasted vegetables.
Cooked Applications
- Pasta dishes: Wilt a few handfuls into a hot pasta dish at the end of cooking. The heat will soften the leaves and mellow the peppery flavor.
- Soups: Stir into soups just before serving to add a fresh, vibrant touch.
- Sautéed: Briefly sautéing rocket with garlic and olive oil creates a flavorful side dish.
Conclusion
In summary, 100g of rocket contains a minimal 25 calories, making it a highly valuable and nutrient-dense addition to a healthy diet. Its low-calorie content, combined with its richness in essential vitamins, minerals, and protective antioxidants, positions it as an exceptional food choice for anyone focused on weight management and overall health. Its versatility in the kitchen, from raw salads to cooked meals, makes it easy to incorporate this peppery green into a variety of dishes. Choosing rocket means choosing a boost of flavor and nutrition for very few calories.
Optional Outbound Link: For more detailed nutritional breakdowns and data, reference the USDA FoodData Central database.
