Calories in arugula (rocket)

Raw. 25 kcal (105 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Arugula, known as rocket in the UK and Australia, is a peppery salad leaf from the mustard family. It is almost 92% water, with just 25 kcal (105 kJ) per 100 g, so a typical handful adds only a few calories. Its value lies in micronutrients: it is notably rich in vitamin K and also supplies folate, calcium and vitamin A.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A cup of loose leaves weighs only about 20 g and has 5 kcal / 21 kJ; even a whole 100 g salad bag is just 25 kcal / 105 kJ.
• Per 100 g it has 109 µg of vitamin K, about 90% of the Daily Value, 97 µg of folate (24%) and 160 mg of calcium.
• Raw spinach is similar in energy (23 kcal per 100 g) but has far more vitamin K, about 483 µg, while iceberg lettuce is lower at 14 kcal.
• Salad calories come mainly from the dressing, cheese or nuts added to the leaves; the rocket itself contributes very little.

Converting these figures

One 1 cup of arugula is 5 kcal, which is 21 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 956 g of arugula to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.