The way you eat can influence your life.
NutriVals is a free database of Nutrition Facts.

Arugula (Rocket)


Arugula (Rocket) is a food in the "Vegetables" category and it is high in carbohydrates. It is a food with a very low energy density: 100g provide about 1% of the recommended daily energy intake. Arugula (Rocket) as a high content of , which is why its daily consumption should be limited. Arugula (Rocket) is rich in minerals and vitamins. The most present mineral is Potassium (K) and in 100g it contains enough Manganese (Mn) to provide 13% of the daily requirement. The most common vitamin is Ascorbic acid (C) and in 100g it contains enough Vitamin K to provide 90% of the daily requirement.

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 25 kcal
104 kJ
Water 91.7 g
92 ml
Protein 2.58 g 5%
Carbohydrate 3.65 g 1%
Sugars 2.05 g 4%
Fiber 1.6 g 6%
Fat 0.66 g 1%
Saturated 2 0.086 g (of recommended max) 0%
Monounsatured 0.049 g 0%
Polyunsatured 0.319 g 2%

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 160 mg 12%
Iron (Fe) 1 mg 6%
Magnesium (Mg) 47 mg 11%
Phosphorus (P) 52 mg 4%
Potassium (K) 369 mg 8%
Sodium (Na) 27 mg 1%
Zinc (Zn) 0.47 mg 4%
Copper (Cu) 0.076 mg 8%
Manganese (Mn) 0.321 mg 14%
Selenium (Se) 0.0003 mg 1%


Thiamin (B1) 0.044 mg 4%
Riboflavin (B2) 0.086 mg 7%
Niacin (B3) 0.305 mg 2%
Pantothenic acid (B5) 0.437 mg 9%
Pyridoxine (B6) 0.073 mg 4%
Folate (B9) 0.097 mg 24%
Ascorbic acid (C) 15 mg 17%
Vitamin A 0.119 mg 13%
Vitamin K 0.109 mg 91%
Vitamin E 0.43 mg 3%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Arugula (Rocket) is high in carbohydrates.

Carbohydrates: 53%
Fats: 9.6%
Proteins: 37.4%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Ascorbic Acid (C). Ascorbic Acid (C) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Ascorbic Acid (C) is important for the synthesis of certain proteins and neurotransmitters. It helps to heal wounds and it's a natural antioxidant.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium (K). Potassium (K) is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Recommended Books

Take a look at our selection of books about nutrition and cooking
Even Ina Garten, America's most-trusted and beloved home cook, sometimes finds cooking stressful. To make life easy she relies on a repertoire of recipes that she knows will turn out perfectly every time.
From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death.
Eat your way to better health with this New York Times bestseller on food's ability to help the body heal itself from cancer, dementia, and dozens of other avoidable diseases.
This practical guide is full of wonderful tips and hacks on how and what to eat; a must for anyone who wants to understand their body and improve their health.
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine