Rocket: properties, nutritional values, calories

La rucola, rich in fiber and calcium, it is useful for weight control and for strengthening the liver, it has carminative properties useful a promote the expulsion of intestinal gas and diuretic properties. Let's find out better. 

> 1. Description of the rocket

> 2. Properties and benefits of rocket

> 3. Calories and nutritional values ​​of rocket

> 4. Ally of

> 5. Curiosities about rocket

> 6. A recipe up your sleeve

Rocket: properties, nutritional values, calories


Description of the rocket

Rocket essentially hesitates two types, the cultivated one (Eruca sativa) and the wild one (Diplotaxix tenuifolia). They belong to the family of Cruciferae or Brassicaceae such as cabbage and cauliflower and grow in theMediterranean area.

Both plants are commonly confused even if the organoleptic characteristics are different. The wild rocket is much stronger in flavor, it is a perennial plant and the flowers are yellow with elongated and jagged leaves. Instead, the cultivated rocket has a more "gentle" flavor, less pronounced and wider and rounded leaves, it is an annual plant and the flowers are lighter on white.

The name rucola seems to derive from the word "eruca" which means to burn, perhaps because of its particular and pungent, almost spicy flavor.

This plant is found spontaneously in our territories and is part of the herbal tradition and rural knowledge useful for preparing mixed salads of edible herbs that were once common on the tables.

The life cycle is rapid, in fact, in a few weeks the rocket is harvested and eaten and it is also possible to cultivate it with satisfaction on the balconies and windowsills of the houses. The sowing period is spring, with gradual harvesting that continues until late autumn if the apex is kept topped and the side leaves are also collected.


Properties and benefits of rocket

The arugula is rich in water (91%), protein 2,5% and 3,5% carbohydrates,  has a good fiber content. It does not contain fat and is therefore suitable for check your weight.

The most important and rarest percentage in nature is the presence of kicksor (useful for bones, nails, teeth, hair) which in a balanced diet is essential: it is therefore one good alternative to calcium of animal origin for vegetarian and vegan diets.

It is also rich in potassium, phosphorus, zinc and magnesium. It contains a lot of iron and vitamin C which in synergy they help with absorption; in fact, it is precisely the vitamin C that manages to make the body assimilate the precious iron if inserted at the same time within the same meal.

In addition to vitamin C, we find good quantities of vitamins E, A, J, group B, F and K. The latter are useful for strengthening the functions of the liver. Finally, it contains betacarotene, useful to the body for its antioxidant and preventive properties. The most important feature of the rocket is that improves blood quality.

Herbal use recognizes rocket carminative properties useful for promote the expulsion of intestinal gas and diuretic properties thanks to the ability to eliminate liquids from the body.

It is also used in the form of infusion against cough of nervous origin and as a general relaxant. Fresh use is indicated to increase vitamin C and strengthen the immune system, while cooked it helps liver functions, purifying the liver. One study even found that arugula has stomach benefits in regards to ulcer prevention.

Finally, the rocket contains phytochemicals such as thiocyanates, sulphoraphane and isothiocyanates which together are able to counteract the carcinogenic consequences of estrogen and have cytotoxic effects on cancer cells.


Calories and nutritional values ​​of rocket

100 g of rocket contains 28 kcal / 116 kj.

Furthermore, for every 100 g of this product, we have:

  • Water 91 g
  • G carbohydrates 3,9
  • Sugars 3,9 g 
  • 2,6 g protein 
  • 0,3 g fat 
  • Cholesterol 0 g
  • Total fiber 0,9 g
  • Potassium 468 mg
  • Iron 5,2 mg
  • Calcium 309 mg
  • Phosphorus 41 mg
  • Vitamin A 742 µg 
  • Vitamin C 110 mg 


Rocket, ally of

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Curiosities about rocket

  • There is a warning in the consumption of rocket and it can also be deduced from the strong and pungent flavor that it naturally has: the dosage must be contained given the high quantity of mineral salts and erucic acid. The advice is to prepare a portion of about a fist for children and a maximum of 2 fists for adults.

  • On the island of Ischia a typical liqueur called "rucolino" is prepared, very similar to the famous limoncello, used as a digestive and aperitif also given the bitter taste that stimulates the production of gastric juices.

  • This plant has ancient uses: already the Greeks and later the Romans made a wide use of it both in nutrition and for its medicinal properties. It was even thought to be aphrodisiac and to help with impotence problems.


A recipe with rocket


  • two handfuls of fresh rocket,
  • 100 gr of oil seeds (walnuts, almonds, hazelnuts, pine nuts etc ...),
  • 2 or 3 cloves of garlic,
  • extra virgin olive oil
  • salt and pepper to taste

Preparation: take the oil seeds, for example walnuts and almonds, put them in a mortar or mixer and chop them finely. Peel and cut the garlic cloves and add to the mortar or mixer, pounding or mincing with a nice drizzle of olive oil and a pinch of salt and pepper. Cook the pasta or spaghetti and add the pesto, mix well and add another drizzle of olive oil ev


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