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Arugula Nutrition Facts - Rocket is so healthy

Arugula Nutrition Facts - Rocket is so healthy

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Whether raw, cooked or pureed: arugula not only tastes great, the salad vegetables are also extremely healthy. Our nutritional table shows what exactly is in the salad.


Arugula, also known as rocket in German, is currently a real fashion salad in the kitchen. Because the leaves, which are somewhat reminiscent of dandelions, not only have a very spicy, sometimes even slightly spicy aroma, arugula can also be prepared in so many different ways. Arugula not only tastes great as a salad, you can also use it to prepare soups or pestos, or even flour it and then fry it.

But first a little look back: The leafy vegetables belong to the cruciferous family and have a very long tradition. The ancient Germanic tribes used the rocket, for example, as a sexual enhancer. It was they who brought arugula to the Mediterranean after the conquest of the Roman Empire. For a long time, the vegetables in Germany were in shadow. It was only when the love of Italian cuisine was discovered in this country that the arugula came more and more onto the plates. You can now buy the rocket almost all year round, either imported from Italy or from German greenhouses. Of course, arugula can also be grown in the garden yourself. (Reading tip: growing arugula - this is how it's done)

Ingredients of arugula

In terms of ingredients, arugula is very similar to lamb's lettuce. The arugula also has a very high content of vitamin C, namely an impressive 62 milligrams per 100 grams. The rocket is even superior to orange in this respect. However, there is a lot of nitrate in the stems of the leaves, which our body does not get as well. For this reason, you should always remove the stems when processing.

In addition to vitamin C, magnesium, zinc, phosphorus, calcium, iron, potassium and various secondary plant substances are also important ingredients in arugula. In addition, there are also vitamin B1, vitamin B2, vitamin B6 and vitamin E. Thus, arugula makes a valuable contribution to healthy eating. In addition, it has just 27 calories per 100 grams, which also predestines it for figure-conscious nutrition. An overview of all the nutritional values ​​below.

Nutritional informationper 100 grams
calories27 kcal
fat0.7 g
carbohydrates2.1 g
protein2.6 g
roughage1.6 g
Sodium (Na)0.027 mg
Potassium (K)369 mg
Calcium (Ca)160 mg
Magnesium (Mg)34 mg
Phosphorus (P)54 mg
Iron1.5 mg
Zinc (Zn)0.4 mg
vitamin C62 mg
Vitamin E.1 mg
Vitamin B10.04 mg
Vitamin B20.09 mg
Vitamin B60.07 mg
Fohlsäure40 ㎍