What Vitamins Are in Rockets (Arugula)?

December 25, 2025 •

3 min read

Approximately 100 grams of raw rocket, also known as arugula, provides an impressive 91% of your daily Vitamin K needs. This peppery leafy green is a dense source of vital nutrients and antioxidants, making it a powerful addition to any healthy diet.

Quick Summary

Rocket, or arugula, is rich in key vitamins including Vitamin K, Vitamin A (as beta-carotene), Vitamin C, and folate. This nutrient-dense, low-calorie cruciferous vegetable also provides minerals and antioxidants that support bone health, immunity, and more.

Key Points

High in Vitamin K: Rocket is an excellent source of Vitamin K, crucial for bone health and proper blood clotting.
Rich in Antioxidant Vitamins: It contains significant levels of Vitamin A (beta-carotene) and Vitamin C, which help fight cell damage and support immune function.
Packed with Folate: Rocket provides ample folate (Vitamin B9), important for cell growth and especially vital during pregnancy.
Low in Oxalates: Compared to other leafy greens like spinach, rocket has lower oxalate levels, potentially allowing for better mineral absorption.
Part of the Cruciferous Family: As a cruciferous vegetable, rocket contains compounds like glucosinolates that may offer anti-cancer properties.
Best Eaten Raw: The vitamins in rocket are most potent when consumed raw, as heat can reduce the content of certain nutrients like Vitamin C.

Arugula's Vitamin Powerhouse

Rocket, or arugula (Eruca sativa), is a cruciferous vegetable belonging to the same family as broccoli, kale, and cabbage. Despite its delicate leaves, this green delivers a robust nutritional profile, packed with vitamins essential for overall health.

Vitamin K: Crucial for Bone and Blood Health

One of the most notable vitamins in rockets is Vitamin K. This fat-soluble vitamin plays a critical role in several bodily functions, and arugula is an excellent source.

Bone Health: Vitamin K is a key player in bone mineralization and helps improve calcium absorption. Adequate intake is linked to higher bone density and a lower risk of fractures.
Blood Clotting: The name Vitamin K derives from the German word for coagulation ('koagulation'). It is essential for producing proteins required for blood clotting, which helps wounds heal properly.

Vitamin A: Vision and Immune Support

Arugula provides a significant amount of Vitamin A, primarily in the form of its precursor, beta-carotene.

Eye Health: Beta-carotene is converted into Vitamin A in the body and is vital for maintaining healthy vision, especially in low light. It also helps protect the eyes from age-related macular degeneration.
Immune Function: Vitamin A and other flavonoid compounds found in arugula are powerful antioxidants that protect the body against cell damage and help strengthen the immune system.

Vitamin C: The Immune Booster

Another key nutrient in rocket is Vitamin C, a powerful antioxidant that supports numerous physiological processes.

Antioxidant Action: As a natural antioxidant, Vitamin C helps scavenge harmful free radicals from the body, which reduces inflammation and protects against chronic disease.
Collagen Production: It is crucial for the synthesis of collagen, a protein that maintains the health of skin, blood vessels, and other connective tissues.

Folate (Vitamin B9): Cell Growth and Development

Folate is a B-vitamin present in high concentrations in rocket, making it especially important for specific populations.

Cell Formation: It is essential for DNA production and the formation of new cells, supporting normal cell growth and optimal enzymatic functions.
Pre-natal Care: Adequate folate intake during pregnancy is critical for preventing neural tube defects in newborns.

Comparison: Rocket vs. Other Leafy Greens

While rocket is a nutritious choice, comparing it to other popular leafy greens can highlight its unique strengths. Here’s a side-by-side look at the nutrient content per 100g of raw leaves.


Nutrient	Rocket (Arugula)	Spinach	Romaine Lettuce
Calories	25 kcal	23 kcal	17 kcal
Protein	2.58 g	2.86 g	1.23 g
Vitamin K	108.6 mcg	482.9 mcg	102.5 mcg
Vitamin C	15.0 mg	28.1 mg	4.0 mg
Vitamin A	2373 IU	9377 IU	8710 IU
Folate (B9)	97.0 mcg	194.0 mcg	73.0 mcg
Calcium	160.0 mg	99.0 mg	33.0 mg

As the table shows, spinach often wins in terms of sheer quantity for certain vitamins like A and K. However, arugula provides significant amounts of these nutrients with fewer oxalates, which can inhibit mineral absorption. Its rich mineral content, including more calcium per 100g than spinach, and unique glucosinolates also give it distinct health advantages.

Maximizing the Benefits of Rocket

To get the most out of the vitamins in your rocket, consider how you prepare and consume it. The delicate leaves are best when eaten raw or only lightly cooked, as heat can degrade some of its nutrients, particularly Vitamin C.

How to Incorporate Rocket into Your Diet

Salads: Use raw rocket as a peppery base for salads, or mix it with milder greens for a balanced flavor profile. Pair it with fruits like strawberries or mango for a vibrant combination.
Sandwiches and Wraps: Add a handful of rocket to your sandwiches and wraps for a nutritious, peppery kick.
Pizza Topping: Sprinkle fresh rocket over pizza after it comes out of the oven to add a burst of fresh flavor and nutrients.
Pesto: Substitute or combine rocket with basil to create a spicy and flavorful pesto sauce.

Conclusion

In summary, rocket is a nutrient-dense leafy green rich in several critical vitamins. It is a fantastic source of Vitamin K, essential for bone health and blood clotting. It also offers significant amounts of Vitamin A (beta-carotene) for vision and immunity, Vitamin C as a potent antioxidant, and folate for cellular health. While other greens like spinach may have higher concentrations of certain vitamins, rocket provides a well-rounded nutritional punch with its own unique benefits, including lower oxalate levels for better mineral absorption. Incorporating rocket into your diet is a simple and delicious way to boost your vitamin intake and support overall well-being. For more detailed information on nutrient comparisons, consult the provided sources, such as Food Struct's comparison of arugula and spinach.

Frequently Asked Questions

While both are nutrient-dense, spinach generally contains higher concentrations of most vitamins and minerals per serving. However, rocket has lower levels of oxalates, which can lead to better absorption of its minerals like calcium.

Yes, cooking can reduce the vitamin content in rocket, especially heat-sensitive vitamins like Vitamin C. To maximize its nutritional value, it is best to eat rocket raw in salads or as a topping.

Yes, rocket is good for heart health. It contains nitrates, potassium, and antioxidants like Vitamin C, which promote better blood flow, help lower blood pressure, and protect blood vessels from damage.

Rocket supports bone health through its high content of Vitamin K and calcium. Vitamin K improves calcium absorption and is involved in bone mineralization, contributing to strong, healthy bones.

Yes, pregnant women can safely eat rocket. It is rich in folate (Vitamin B9), which is crucial for preventing neural tube defects in newborns. However, always wash fresh produce thoroughly.

Rocket's distinctive, peppery taste comes from compounds called glucosinolates. When the leaves are chewed or broken, these compounds break down into spicy isothiocyanates.

For most people, rocket is very safe. However, individuals on blood-thinning medication (like warfarin) should maintain a consistent intake of Vitamin K-rich foods like rocket, as changes can affect blood clotting. It should also be washed properly to avoid contaminants.