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Home › Foods › Rocket (arugula)

Rocket (arugula)

BLS 4.0 food: Rocket raw (Rucola roh), code G130100 · cross-reference USDA FDC #169387

Per portion (30 g)

6.3 kcalenergy

1.1 gprotein

0.51 gfibre

0.12 gfat

0 gcarbohydrate

Verified benefits — authorised EU health claims

Rocket (arugula) meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.

Protein contributes to a growth in muscle mass.

✓ 69 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of muscle mass.

✓ 69 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Protein contributes to the maintenance of normal bones.

✓ 69 % of energy from protein; condition for "source of protein": at least 12 %.

EUR-Lex EU Commission

Vitamin A contributes to normal iron metabolism.

✓ 232 µg per 100 g = 29 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal mucous membranes.

✓ 232 µg per 100 g = 29 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the maintenance of normal skin.

✓ 232 µg per 100 g = 29 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Show 33 more authorised claims

Vitamin A contributes to the maintenance of normal vision.

✓ 232 µg per 100 g = 29 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin A contributes to the normal function of the immune system.

✓ 232 µg per 100 g = 29 % of the EU NRV (800 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of bones.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of cartilage.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of gums.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal collagen formation for the normal function of skin.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal energy-yielding metabolism.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to normal psychological function.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the normal function of the immune system.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the protection of cells from oxidative stress.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C contributes to the reduction of tiredness and fatigue.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin C increases iron absorption.

✓ 60 mg per 100 g = 75 % of the EU NRV (80 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin E contributes to the protection of cells from oxidative stress.

✓ 2.9 mg per 100 g = 24 % of the EU NRV (12 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin K contributes to normal blood clotting.

✓ 129 µg per 100 g = 172 % of the EU NRV (75 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Vitamin K contributes to the maintenance of normal bones.

✓ 129 µg per 100 g = 172 % of the EU NRV (75 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Thiamine contributes to normal energy-yielding metabolism.

✓ 0.19 mg per 100 g = 17 % of the EU NRV (1.1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Thiamine contributes to normal psychological function.

✓ 0.19 mg per 100 g = 17 % of the EU NRV (1.1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Thiamine contributes to the normal function of the heart.

✓ 0.19 mg per 100 g = 17 % of the EU NRV (1.1 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to maternal tissue growth during pregnancy.

✓ 130 µg per 100 g = 65 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal blood formation.

✓ 130 µg per 100 g = 65 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to normal psychological function.

✓ 130 µg per 100 g = 65 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the normal function of the immune system.

✓ 130 µg per 100 g = 65 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate contributes to the reduction of tiredness and fatigue.

✓ 130 µg per 100 g = 65 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Folate has a role in the process of cell division.

✓ 130 µg per 100 g = 65 % of the EU NRV (200 µg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Calcium is needed for the maintenance of normal bones.

✓ 216 mg per 100 g = 27 % of the EU NRV (800 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Calcium is needed for the maintenance of normal teeth.

✓ 216 mg per 100 g = 27 % of the EU NRV (800 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Calcium contributes to normal muscle function.

✓ 216 mg per 100 g = 27 % of the EU NRV (800 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Calcium contributes to normal blood clotting.

✓ 216 mg per 100 g = 27 % of the EU NRV (800 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to the maintenance of normal blood pressure.

✓ 326 mg per 100 g = 16 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Potassium contributes to normal muscle function.

✓ 326 mg per 100 g = 16 % of the EU NRV (2000 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Manganese contributes to the maintenance of normal bones.

✓ 0.35 mg per 100 g = 18 % of the EU NRV (2 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Manganese contributes to the normal formation of connective tissue.

✓ 0.35 mg per 100 g = 18 % of the EU NRV (2 mg); condition: at least 15 %.

EUR-Lex EU Commission NIH ODS

Also low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”

Goals this food supports

⚖️ Lose weight 💪 Build & keep muscle 🩺 Healthy blood pressure ❤️ Heart health 🩸 Blood flow & blood vessels 💞 Sexual health & fertility 🙂 Mood & psychological function ⚡ More energy, less tiredness 🦴 Strong bones & teeth 🦵 Joints & cartilage 🛡️ Immune system ✨ Healthy skin 👁️ Eyes & vision 🩸 Healthy blood & iron 🌱 Long life & healthy ageing

Full nutrient profile

Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).

Energy & macronutrients

Nutrient	per 100 g	per 30 g	%NRV	Origin
Energy	21 kcal	6.3 kcal		BLS `ENERCC` · Calculated by formula
Protein	3.6 g	1.1 g		BLS `PROT625` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Fat	0.4 g	0.12 g		BLS `FAT` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Carbohydrate (available)	0 g	0 g		BLS `CHO` · Calculated by formula
Sugars (total)	0 g	0 g		BLS `SUGAR` · Calculated by formula
Dietary fibre	1.7 g	0.51 g		BLS `FIBT` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
fibreSoluble	0.52 g	0.16 g		BLS `FIBSOL` · Musterberechnung
Water	92.5 g	27.8 g		BLS `WATER` · Aggregated from several sources reference Ramos-Bueno, R. P., et al.; Phytochemical Composition and Antitumor Activities of New Salad Greens: Rucola (Diplotaxis tenuifolia) and Corn Salad (Valerianella locusta); Plant Foods for Human Nutrition; 2016; 2 Fajardo, V., et al.; Folate content in fresh-cut vegetable packed products by 96-well microtiter plate microbiological assay.; Food Chemistry; 2015; 169 Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Salt	0.07 g	0.02 g		BLS `NACL` · Calculated by formula

Fats & fatty acids

Nutrient	per 100 g	per 30 g	%NRV	Origin
Saturated fat	0.07 g	0.02 g		BLS `FASAT` · Calculated by formula
Monounsaturated fat	0.01 g	0.0 g		BLS `FAMS` · Calculated by formula
Polyunsaturated fat	0.17 g	0.05 g		BLS `FAPU` · Calculated by formula
Omega-3 fatty acids (total)	0.14 g	0.04 g		BLS `FAPUN3` · Calculated by formula
Alpha-linolenic acid (ALA, omega-3)	0.14 g	0.04 g		BLS `F18:3CN3` · Scientific literature reference Converted value from: Ramos-Bueno, R. P., et al.; Phytochemical Composition and Antitumor Activities of New Salad Greens: Rucola (Diplotaxis tenuifolia) and Corn Salad (Valerianella locusta); Plant Foods for Human Nutrition; 2016; 2
EPA	0 mg	0 mg		BLS `F20:5CN3` · Logische Null
DHA	0 mg	0 mg		BLS `F22:6CN3` · Logische Null
EPA + DHA (long-chain omega-3)	0 mg	0 mg		BLS
omega6	0.03 g	0.01 g		BLS `FAPUN6` · Calculated by formula
Linoleic acid (omega-6)	0.03 g	0.01 g		BLS `F18:2CN6` · Scientific literature reference Converted value from: Ramos-Bueno, R. P., et al.; Phytochemical Composition and Antitumor Activities of New Salad Greens: Rucola (Diplotaxis tenuifolia) and Corn Salad (Valerianella locusta); Plant Foods for Human Nutrition; 2016; 2
Oleic acid	0.0 g	0.0 g		BLS `F18:1CN9` · Scientific literature reference Converted value from: Ramos-Bueno, R. P., et al.; Phytochemical Composition and Antitumor Activities of New Salad Greens: Rucola (Diplotaxis tenuifolia) and Corn Salad (Valerianella locusta); Plant Foods for Human Nutrition; 2016; 2
Cholesterol	0 mg	0 mg		BLS `CHORL` · Logische Null

Vitamins

Nutrient	per 100 g	per 30 g	%NRV	Origin
Vitamin A	232 µg	69.6 µg	29 %	BLS `VITAA` · Calculated by formula
Vitamin D	0 µg	0 µg	0 %	BLS `VITD` · Calculated by formula
Vitamin E	2.9 mg	0.86 mg	24 %	BLS `VITE` · Übernommener Wert
Vitamin K	129 µg	38.7 µg	172 %	BLS `VITK` · Calculated by formula
Vitamin C	60 mg	18 mg	75 %	BLS `VITC` · Übernommener Wert
Thiamin (vitamin B1)	0.19 mg	0.06 mg	17 %	BLS `THIA` · Scientific literature reference Converted value from: Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Riboflavin (vitamin B2)	0.18 mg	0.05 mg	13 %	BLS `RIBF` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Niacin (vitamin B3)	0.7 mg	0.21 mg	4 %	BLS `NIAEQ` · Calculated by formula
Pantothenic acid (vitamin B5)	0.29 mg	0.09 mg	5 %	BLS `PANTAC` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Vitamin B6	0.08 mg	0.02 mg	6 %	BLS `VITB6` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Biotin	1.3 µg	0.39 µg	3 %	BLS `BIOT` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Folate	130 µg	39 µg	65 %	BLS `FOL` · Calculated by formula
Vitamin B12	0 µg	0 µg	0 %	BLS `VITB12` · Logische Null
Choline	15.3 mg	4.6 mg		USDA FDC 169387

Minerals & trace elements

Nutrient	per 100 g	per 30 g	%NRV	Origin
Sodium	30 mg	9 mg		BLS `NA` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Potassium	326 mg	97.8 mg	16 %	BLS `K` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Calcium	216 mg	64.8 mg	27 %	BLS `CA` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Magnesium	28 mg	8.4 mg	7 %	BLS `MG` · Scientific literature reference Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Phosphorus	42 mg	12.6 mg	6 %	BLS `P` · Übernommener Wert
Iron	1.6 mg	0.48 mg	11 %	BLS `FE` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2009; 2009 Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Zinc	0.36 mg	0.11 mg	4 %	BLS `ZN` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2015; 2015 Converted value from: BVL; Lebensmittel Monitoring 2004; 2004 Converted value from: BVL; Lebensmittel Monitoring 2012; 2012 Converted value from: BVL; Lebensmittel Monitoring 2009; 2009 Health, D. o; Nutrient analysis of fruit and vegetables; 2013
Selenium	0.3 µg	0.09 µg	1 %	USDA FDC 169387
Copper	0.13 mg	0.04 mg	13 %	BLS `CU` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2004; 2004 Converted value from: BVL; Lebensmittel Monitoring 2012; 2012 Converted value from: BVL; Lebensmittel Monitoring 2009; 2009 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Converted value from: BVL; Lebensmittel Monitoring 2015; 2015
Manganese	0.35 mg	0.1 mg	18 %	BLS `MN` · Aggregated from several sources reference Converted value from: BVL; Lebensmittel Monitoring 2009; 2009 Converted value from: BVL; Lebensmittel Monitoring 2012; 2012 Health, D. o; Nutrient analysis of fruit and vegetables; 2013 Converted value from: BVL; Lebensmittel Monitoring 2015; 2015

Essential amino acids

Nutrient	per 100 g	per 30 g	%NRV	Origin
Histidine	0.05 g	0.02 g		BLS `HIS` · Musterberechnung
Isoleucine	0.19 g	0.06 g		BLS `ILE` · Musterberechnung
Leucine	0.31 g	0.09 g		BLS `LEU` · Musterberechnung
Lysine	0.22 g	0.07 g		BLS `LYS` · Musterberechnung
Methionine	0.06 g	0.02 g		BLS `MET` · Musterberechnung
Phenylalanine	0.16 g	0.05 g		BLS `PHE` · Musterberechnung
Threonine	0.16 g	0.05 g		BLS `THR` · Musterberechnung
Valine	0.17 g	0.05 g		BLS `VAL` · Musterberechnung

Sources

Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
FoodData Central — USDA Agricultural Research Service
Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
EU Register of nutrition and health claims made on foods — European Commission
Vitamin A — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
Calcium — fact sheet for health professionals — NIH Office of Dietary Supplements
Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements

Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.

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