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Rocket

Peppery salad leaf, also known as arugula.

Rocket — illustrative ingredient image

About Rocket

Rocket, also called arugula, is a leafy salad green eaten raw or lightly cooked. It is used in salads, sandwiches, wraps, pizzas, pasta dishes, sauces, and as a finishing leaf for savoury foods. The leaves are valued for adding a lively flavour without the bulk of sturdier greens.

Its characteristic flavour is peppery, fresh, and slightly mustard-like, with intensity increasing in many older or larger leaves. Young leaves are usually tender and mild, while mature leaves can be more pungent and robust. The texture is crisp when fresh and becomes soft and wilted with gentle cooking.

Rocket is commonly sold as loose leaves, bunches, or packaged salad leaves, sometimes with edible stems attached. It may be served whole, torn, or chopped. Leaf shape and colour vary by cultivar, from narrow deeply lobed leaves to broader ones, usually in shades of medium to dark green.

Ingredient type
whole food

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Where rocket appears

0 linked foods

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Name examples awaiting language review. Confirm the specific food or product.

Local names for rocket

Names and romanised forms to recognise on menus and labels.

English

rocket

English

arugula

English

Rocket, fresh, raw

Search alias · Not a confirmed translation

Available names only. Languages may be spoken in other countries; a name alone does not identify every ingredient in a dish.

Rocket nutrition & diet

Rocket nutritional value

Rocket, fresh, raw

Per 100 g of the edible portion in the stated food form.

Calories
21.7kcal
Protein
3.3g
Carbs
0.3g
Fat
0.3g

Reference values apply to the named food form, not every preparation, variety or brand. © Food Standards Australia New Zealand. AFCD Release 3, food F007712. Available carbohydrate excludes sugar alcohols; energy converted from kJ to kcal (÷4.184). Australian data may not be appropriate for use in other countries. There are limitations associated with food composition databases. Food composition data used in the database or databases may represent an average of the nutrient content of a particular sample of foods and ingredients, determined at a particular time. The nutrient composition of foods and ingredients can vary substantially between batches and brands because of a number of factors, including changes in season, processing practices and ingredient source, and methods of calculation. Data licensed under the FSANZ Data User Licence Agreement, based on CC BY-SA 3.0 AU: https://www.foodstandards.gov.au/science-data/monitoringnutrients/afcd/datauserlicenceagreement.

Portions & preparation

Use fresh rocket leaves, including tender stems when eaten, and distinguish raw salad portions from wilted or cooked leaves. Washing and draining affect the recorded preparation. Dressings, cheese, nuts, seeds, oils, and other salad ingredients should be assessed separately or as part of the finished dish.

Compare the right form: Match fresh rocket leaves, raw or cooked, with edible stems specified; do not substitute packaged salad blends or dressed rocket without checking contents.

Diet considerations

Rocket is a plant leaf and is generally considered a vegetable ingredient in its plain form. Compatibility changes when sold in blends or combined with cheese, meat, eggs, dressings, croutons, or sauces. Cereal-based toppings and sweetened dressings can change carbohydrate patterns and overall suitability.

AI-authored reading notes · Awaiting editorial review. Measured values, where available, have a separate source above.

Dietary compatibility

  • Vegan
    Not established
  • Vegetarian
    Not established
  • Pescatarian
    Not established
  • Keto
    Not established
  • Paleo
    Not established
  • Low-carb
    Not established
  • Halal
    Not established
  • Kosher
    Not established
What these diet assessments mean
Vegan · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Vegetarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Pescatarian · Not established
The available profile does not establish the full composition or processing for this dietary pattern.
Keto · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Paleo · Not established
The ingredient form and processing have not been assessed against this dietary pattern.
Low-carb · Not established
A defined serving and sourced carbohydrate data are needed before assessing this dietary pattern.
Halal · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish halal status.
Kosher · Not established
Sourcing, processing and any applicable certification have not been verified. A food name alone does not establish kosher status.

For the plain ingredient · Awaiting review. Diet compatibility is not allergy suitability or halal/kosher certification. Keto and low-carb depend on the portion.

Reviewed ingredient entryIngredient reference · Preparations vary

AI-generated illustration for visual context. It does not identify a particular product or establish allergen content.

Sources & review

Nutrition reference: Australian Food Composition Database, Release 3, 2025 — Rocket, fresh, raw ↗. Values are scaled from 100 g of the recorded edible form. Individual portions have no assumed fixed weight.

Expanded overview, name examples and nutrition notes are database drafts awaiting editorial review. Numeric nutrition values, where shown, have their own source and food-form reference.

The ingredient description and dish connections come from the draft catalogue and may change after review.

Last recorded verification: .