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Rocket Calories
Rich in vitamin K and C, low calorie, popular in salads.
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Rocket (20 g) has 5 calories. That works out to 25 calories per 100 g. It contains 0.7 g of carbs, 0.5 g of protein, 0.1 g of fat and 0.3 g of fiber. Its 21.7 µg of Vitamin K covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Rocket?
Rocket is a leafy green with slender pale stems and deeply notched leaves, known for its peppery, slightly bitter bite. It is associated with Mediterranean cooking and is commonly eaten raw in salads, tucked into sandwiches, or scattered over pizza and pasta just before serving.
The leaves are tender but pleasantly crisp, and a squeeze of lemon or a little olive oil balances their sharp flavour. Rocket is light and low in calories, while adding some fibre and vitamins to a meal; it provides 25 calories per 100 g. Use it as a fresh contrast to richer foods such as cheese, roasted vegetables or grilled fish, and add it at the end so it stays lively.
Rocket Nutrition Facts
Selected: 100 g
25
KCAL / 100G
Carbs
3.7g
· 1% DV
Protein
2.6g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 33% · Fat 20%
Rocket Vitamins & Minerals
Vitamins
Vitamin K
108.6µg · 90% DV
Folate
97µg · 24% DV
Vitamin C
15mg · 17% DV
Vitamin A
119µg · 13% DV
Minerals
Calcium
160mg · 16% DV
Iron
2mg · 11% DV
Magnesium
47mg · 11% DV
Potassium ⭐
369mg · 11% DV
How Nutritious Is Rocket?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Rocket Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rocket
To burn the 25 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Rocket Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rocket Contain Allergens?
No known major allergens
Which Diets Is Rocket Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Rocket Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Compare Rocket
Foods Similar to Rocket
Frequently Asked Questions About Rocket
Can you eat Rocket raw?
Yes, Rocket is commonly eaten raw in salads, sandwiches and pesto. Wash and dry the leaves well, then add them just before serving so they stay crisp and their peppery flavour remains fresh.
How should you store Rocket in the fridge?
Store Rocket unwashed and dry, loosely wrapped in a paper towel inside a bag or container in the fridge. Moisture makes the leaves wilt and spoil faster, so wash them shortly before eating.
Why does Rocket taste peppery?
Rocket’s peppery, slightly bitter taste comes from naturally occurring mustard-like compounds in its leaves. Older leaves can taste stronger than young ones; lemon juice, olive oil or a creamy dressing can soften the bite.
Can you cook Rocket?
Yes, Rocket can be cooked, but it wilts quickly and loses some of its peppery sharpness with prolonged heat. Stir it into hot pasta, soup or scrambled eggs right at the end of cooking.
Can you freeze Rocket?
Yes, but thawed Rocket becomes limp, so it is better for cooked dishes than salads. Wash and dry the leaves thoroughly, chop them if useful, and freeze them to add straight to soups, sauces or pasta.
Are Rocket stems edible?
Yes, Rocket stems are edible, though thicker ones can be tougher and more pungent than the leaves. Keep the tender stems for salads or cooking, and trim away any fibrous parts.
How do you wash Rocket properly?
Separate the Rocket leaves and rinse them thoroughly under cool running water, checking around the stems where grit can collect. Dry them in a salad spinner or with a clean towel before dressing or storing.
What goes well with Rocket in a salad?
Rocket pairs well with lemon, olive oil, tomatoes, Parmesan and toasted nuts. Its peppery taste also balances sweet ingredients such as pear; dress the leaves shortly before serving to keep them from wilting.
Can you use Rocket instead of spinach?
Yes, Rocket can replace spinach in many salads, sandwiches and cooked dishes, but it tastes much more peppery and wilts faster. Use a smaller amount if you want a milder result, especially in a raw salad.
Can Rocket be eaten during pregnancy?
Yes, Rocket can be eaten during pregnancy when it is washed thoroughly under running water and handled with clean utensils. Avoid leaves that are slimy or spoiled, and refrigerate prepared salads promptly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.