Arugula / Rocket / Eruca sativa

Rocket is a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Fiber, Beta carotene, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.
very low-oxalate and thus safe to use on a regular basis.

In about half a cup (5 or 6 young leaves):

Water 9.17 g
Energy 2 kcal
Energy 10 kJ
Protein 0.26 g
Total lipid (fat) 0.07 g
Ash 0.14 g
Carbohydrate, by difference 0.36 g
Fiber, total dietary 0.2 g
Sugars, total 0.2 g
Calcium, Ca 16 mg
Iron, Fe 0.15 mg
Magnesium, Mg 5 mg
Phosphorus, P 5 mg
Potassium, K 37 mg
Sodium, Na 3 mg
Zinc, Zn 0.05 mg
Copper, Cu 0.008 mg
Manganese, Mn 0.032 mg
Vitamin C, total ascorbic acid 1.5 mg
Thiamin 0.004 mg
Riboflavin 0.009 mg
Niacin 0.03 mg
Pantothenic acid 0.044 mg
Vitamin B-6 0.007 mg
Folate, total 10 mcg
Choline, total 1.5 mg
Betaine 0 mg
Vitamin B-12 0 mcg
Retinol 0 mcg
Carotene, beta 142 mcg
Carotene, alpha 0 mcg
Cryptoxanthin, beta 0 mcg
Lutein + zeaxanthin 356 mcg
Vitamin E (alpha-tocopherol) 0.04 mg
Vitamin D (D2 + D3) 0 mcg
Vitamin K (phylloquinone) 10.9 mcg
Fatty acids, total saturated 0.009 g
Fatty acids, total monounsaturated 0.005 g
Fatty acids, total polyunsaturated 0.032 g
Cholesterol 0 mg


Fantastic blogs, very informative and a great help in choosing the correct foods to safely gutload with. I personally appreciate the ammount of effort you have gone to in order to produce such a detailed rundown of each item. Thank you Sandrachameleon.

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