40 Arugula Health Facts: Salad Rocket Nutrition Facts

Updated on July 19, 2017

Arugula is not just another salad green – rather, it’s an incredibly powerful one, packed with vital nutrients that can help you step up your health without spending too much money. It’s not just its peppery taste that's unique – it’s also a secret sexy food that’s a revered libido booster!

Arugula or salad rocket is revered as a libido enhancer throughout history, but that's not all! There's more to this peppery leaf, from cancer-fighting to bone health & more!
Arugula or salad rocket is revered as a libido enhancer throughout history, but that's not all! There's more to this peppery leaf, from cancer-fighting to bone health & more! | Source

What’s in a name?

  1. The scientific name of arugula is Eruca sativa.
  2. Arugula is also known by other names such as salad rocket, garden rocket, roquette, rucola, rugula, colewort.
  3. Argula is a green leafy vegetable, whose flowers, seed pods and seeds are edible.
  4. It is known as ‘rocket’ simply because of its rocket-fast growth speed.
  5. Also known as ‘garden rocket’ as it is popularly grown in gardens, along with other herbs like parsley and basil.
  6. Rocket grows 8 – 40 inches in height and has oat shaped leaves.
  7. Salad rocket is an annual plant, meaning it survives for only one growth season, just like tomatoes and bell peppers.
  8. The flowers of Eruca sativa are white in colour, and fall soon after the flower opens.
  9. Arugula is highly drought resistant and is cultivated in areas of poor rainfall.
  10. It’s easy to grow roquette as it needs little water, grows in dry disturbed soil and shoots up to form a mature plant in short period.

Arugula Nutrition Facts - Vitamins, Minerals & Other Nutrients

Nutrient
Amount per serving
Protein
0.1g
Vitamin A
47.5 IU
Vitamin C
0.3 mg
Vitamin K
2.2 mcg
Folate
1.9 mcg
Choline
0.3 mg
Calcium
3.2 mg
Magnesium
0.9 mg
Phosphorus
1 mg
Potassium
7.4 mg
Sodium
0.5 mg
Water
1.8 g
This table shows the Arugula Nutrition Facts for one rocket leaf, i.e. 2 grams. Data collected from nutritiondata.self.com. As you can see, the amount of nutrients packed into just one roquette leaf is astonishing!
A side-by-side comparison of a young arugula seedling and a mature arugula leaf, which illustrates the round leaves of the young plant versus the lobular, dandelion-leaf shaped mature rocket leaf.
A side-by-side comparison of a young arugula seedling and a mature arugula leaf, which illustrates the round leaves of the young plant versus the lobular, dandelion-leaf shaped mature rocket leaf. | Source

Would you like a Rocket in your Salad?

  1. Arugula has an aromatic and peppery flavour that is revered and used in salads.
  2. The taste of salad rocket can also be likened to a nutty crunchy flavour with a bitter taste.
  3. Simple arugula salads can actually be incredibly elegant, provided there is a right balance of sourness and salt. Find out how to make a simple yet flavourful arugula salad here.
  4. It is often eaten raw in salads, pizza toppings, breads, pasta and food decoration and condiments to meat and fish.
  5. Arugula can be enjoyed finely or roughly chopped, or whole.
  6. In salads, pairing arugula with a sour taste such as lemon, vinegar or fresh/sundried tomatoes can cut through the leaf’s bitter taste and make a delicious pairing.
  7. In Latin America a popular pairing with Salad rocket is mozzarella cheese made from buffalo milk and sundried tomatoes.
  8. In the Middle East, arugula features regularly in the diet, eaten alongside rice for breakfast, lunch and non-vegetarian dishes.
  9. Salad rocket is also widely eaten in Brazil where it is added raw to salads.
  10. In northern India, which is prone to spells of no rainfall, arugula seeds are pressed to make Taramira oil, used in pickling, cooking, salad dressing and more.

A delicious meal of flavoured rice and grilled fish, served with a topping of fresh crisp arugula leaves.
A delicious meal of flavoured rice and grilled fish, served with a topping of fresh crisp arugula leaves. | Source

Arugula Health Facts

  1. Salad rocket is rich in vitamin C, an important and powerful antioxidant with benefits for body cells and skin health.
  2. Eat arugula raw and as fresh as possible to get the maximum vitamin C and chlorophyll as possible.
  3. The large amounts of chlorophyll, also known as “liquid sunshine” helps cleanses the blood, detoxifies cells, heals disease in the body and boosts oxygen.
  4. It is also high in potassium, a mineral that is crucial for life, known best to improve cardiovascular health.
  5. Arugula is extremely low in calories, with just 0.5 calories per leaf.
  6. Arugula also contains high levels of iron and copper, making it a strong substitute or addition to spinach in your diet.
  7. High levels of vitamin K in arugula play a crucial role in bone health.
  8. It is a cancer-fighting food, containing phyto-chemicals that have been proven to fight carcinogens in the body.
  9. Arugula contains a massive amount of water as 90% of the leaf is composed of water, making it a hydrating leafy green.
  10. Like other leafy greens, arugula also has an incredible cooling effect on the body, making it a great summer salad classic.
  11. For poor vision, load up on arugula, a rich source of vitamin A that is also important in skin and respiratory health.
  12. Arugula cleanses and detoxifies the body.
  13. It can also help reduce inflammation in the body.
  14. The fiber content in salad rocket helps clean out the colon and promotes healthy bowel movement.
  15. The phytochemicals, antioxidants and essential minerals found in arugula help cleanse out toxins in the body that are known to reduce libido.

It's easy to make a simple yet striking salad with a snappy-flavoured leafy green like arugula. A squeeze of lemon and a dash of sea salt can transform salad rocket into a vibrant dish.
It's easy to make a simple yet striking salad with a snappy-flavoured leafy green like arugula. A squeeze of lemon and a dash of sea salt can transform salad rocket into a vibrant dish. | Source

Forbidden History of the Salad Rocket

  1. Did you know? Arugula was hailed as a potent aphrodisiac during the ancient civilization of Rome.
  2. In ancient times, powerful love potions were made using arugula and other herbs like lavender.
  3. Even today, you can gain the benefits of arugula by eating it regularly to boost sexual performance.
  4. Studies show those who eat arugula on a regular basis are found to have more sexual drive and energy.
  5. It enhances the sensory system and stimulates the body’s touch responses.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

    Comments

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      • profile image

        azam 

        13 months ago

        thank you good knowldge.

      • profile image

        Liza Julao 

        19 months ago

        Great information. I love Rocket - AKA: Arugula.

        Thank you.

      • profile image

        Michiel 

        20 months ago

        So one leaf equals one serving?

        I'm taking the rest of the "information" on this page equally serious.

      • profile image

        Barbara Burton 

        22 months ago

        I did'nt know that Rocket had so many health benefits it's loaded with goodness I am a diabetic and I try to eat very healthy this evening I had cottage cheese with Rocket and beetroot it was delicious that's what made me read about Rocket I will eat irregular fom now on best wishes Barbara

      • profile image

        Dee 

        23 months ago

        I make a salad with the following ingredients:-

        Lots of rocket

        1 peeled pear cut into slices

        2-3 tablespoons of sunflower and or pumpkin seeds (I roast them)

        some fetta cheese crumbled

        pour over some macadamia oil and a dash of balsamic vinegar, salt and pepper....

        I nearly forgot..... some craisins or fresh pomegranite ....

        Enjoy!!

      • profile image

        Kelly 

        2 years ago

        I grow rockets in my garden. I eat them fresh every morning with water, because of the peppery flavour. It helped my metabolism and i have just glowing skin.

      • profile image

        Walid 

        4 years ago

        Hi Every One,

        Rocket like it's name of the value , it take away all the fat within your meal, alongside that , there is a hidden effect which is warming your appetite to make a good session :) .

        there is a say : if women would know the value of rocket , they would grow it up under the bed. hehehehehe.

        Cheers mates.

        Walid

      • profile image

        Maureen. 

        4 years ago

        I eat about 100g of the stuff a day. I love the strong taste. I simply eat it raw on its own straight from the prepacked bag.

      • profile image

        AMB 

        4 years ago

        This is an impressive wealth of information; thank you for a well crafted and thoughtful layout of a fruitful organized delivery of information.

      • profile image

        Bonna 

        4 years ago

        I love rocket and I eat it so much that I'm always sexually active.

      • healthmunsta profile imageAUTHOR

        healthmunsta 

        4 years ago

        @mecheshier - Thank you for reading!

        @Abdulla - I used to avoid rocket too, but the taste slowly grew on me, especially after learning about its health benefits! Adding a tangy taste from lemon or sumac, for example, is a great way to cut through the bitterness of salad rocket. Thanks for your valuable comment!

      • profile image

        Abdulla 

        4 years ago

        i used to throw away this amazing green leaf.

        its called gargiir in local Arab market. if u don't like bitter taste then combine it with other vegetables and lemon. it has bitter taste but its good for health.

        beautiful article. thanks a lot.

      • mecheshier profile image

        mecheshier 

        4 years ago

        Fabulous post! TY

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