Know what’s on your plate
Rocket
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 18 kcal —
- Protein 3.6 g 7%
- Carbohydrate 0 g 0%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 1.7 g 6%
- Sugars 0 g —
- Sodium 30 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 190 µg 21%
- Vitamin C 20 mg 22%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 1%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.18 mg 14%
- Niacin (B3) 0.7 mg 4%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.08 mg 5%
- Biotin (B7) 1.3 µg 4%
- Folate (B9) 88 µg 22%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 216 mg 17%
- Iron 1.3 mg 7%
- Magnesium 28 mg 7%
- Phosphorus 44 mg 4%
- Potassium 326 mg 7%
- Zinc 0.4 mg 4%
- Copper 0.19 mg 21%
- Manganese 0.41 mg 18%
- Selenium 2 µg 4%
- Iodine 5 µg 3%
Similar foods
Questions about Rocket
How do you stop rocket going soggy in a salad?
Wash it only when you are ready to use it, then dry it thoroughly in a salad spinner or between clean tea towels. Dress it just before serving: salt and acidic dressing draw moisture from the leaves.
Can you cook rocket, or should you eat it raw?
You can eat rocket raw or cooked. Stir it into a risotto or pasta at the end of cooking, off the heat; residual warmth softens the leaves without turning them limp and dull.
How do you store rocket so it stays fresh?
Keep unwashed rocket in the fridge in a loosely closed container lined with kitchen paper to absorb excess moisture. Replace the paper if it gets damp, and use the leaves before they become slimy or yellow.
What goes well with rocket?
Its peppery bite works especially well with sweet or rich ingredients: try it with pear and blue cheese, tomatoes and mozzarella, or roast beetroot and goat’s cheese. A little lemon juice or balsamic vinegar makes a lively dressing.
How do you make rocket pesto?
Blend rocket with toasted pine nuts, garlic, grated Parmesan and olive oil until spoonable, then season with lemon juice and black pepper. Use it with pasta, or spread it in a sandwich; add the oil gradually so you can control the texture.
When should you put rocket on a pizza?
Add rocket after the pizza comes out of the oven, not before baking. The residual heat wilts it gently while keeping its fresh, peppery flavour; a drizzle of olive oil or a few shavings of Parmesan makes a simple topping.
Can you use rocket instead of spinach?
Yes, especially in salads, sandwiches and pesto, but rocket has a sharper, peppery flavour than spinach. For a cooked dish, stir it in at the end and use a little less at first, then add more if you want a stronger bite.
Source: CoFID (UK) 13-522 · per 100 g · carbohydrate per EU label, fibre excluded
