Rocket

Rocket: Nutrition Facts and Health Benefits

Rocket (Eruca vesicaria), known as arugula in North America and parts of the Mediterranean, is a peppery, fast-growing salad leaf native to the Mediterranean region and cultivated since Roman times. A member of the cruciferous family, it is closely related to watercress, radishes, and mustard. Rocket has a distinctive sharp, peppery, slightly bitter flavour that intensifies with leaf maturity and summer heat, and mellows when cooked. Wild rocket (Diplotaxis tenuifolia) has a more intense flavour and narrower, more jagged leaves than cultivated rocket.

Nutritional Value of Rocket

Rocket contains 25 kcal per 100 g and 1.6 g of dietary fibre. It is notably rich in vitamin K — a single 100 g serving provides a very substantial proportion of the daily recommended intake — and a good source of vitamin C. Rocket also provides provitamin A as beta-carotene, folate, calcium, potassium, and iron. As a cruciferous vegetable, rocket contains glucosinolates including glucoerucin and glucoraphanin, which are converted in the body to erucin and sulforaphane respectively. These bioactive compounds have attracted significant research interest. Rocket also contains the flavonoids quercetin and kaempferol, and erucic acid (a long-chain fatty acid found in its seed oil).

Health Benefits of Rocket

Rocket's high vitamin K content is important for blood clotting function and plays a significant role in bone metabolism — adequate vitamin K intake is associated with improved bone mineral density and reduced fracture risk. Vitamin C supports immune function and antioxidant defence. The glucosinolate breakdown products, particularly sulforaphane and erucin, have been studied extensively for anti-inflammatory and potential cancer-preventive properties consistent with the broader research on cruciferous vegetables. Rocket's beta-carotene contributes to vitamin A status, supporting eye health and immune function. Its calcium and folate content make it a meaningful contributor to these nutrients on a plant-based diet.

How to Select and Store Rocket

Choose rocket with bright green, perky leaves and no yellowing, wilting, or sliminess. The leaves should smell pleasantly peppery. Rocket is highly perishable — refrigerate in a loose plastic bag lined with a paper towel to absorb excess moisture, and use within two to three days. Pre-washed bagged rocket should be used close to its best-before date.

How to Use Rocket

Rocket is most commonly used raw in salads, on pizzas (added after baking), in sandwiches and wraps, and as a base for warm grain bowls. It wilts quickly on contact with hot food or dressing, so dress just before serving. It pairs classically with parmesan, lemon, olive oil, cherry tomatoes, prosciutto, and walnuts. Rocket pesto — blended with olive oil, nuts, garlic, and parmesan — is a peppery alternative to basil pesto.