Arugula (Rocket)
The much-loved peppery leaf: a treasure of natural nitrates, antioxidants and nutrients that support the immune system. Zero glycemic effect and barely any calories, it fills your plate with nutrients without touching insulin.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Make it a regular companion at lunch and dinner; eating it before the meal stimulates digestive enzymes and helps reduce the meal's sugar spikes.
Best preparation methods
Eat it fresh and well washed with a squeeze of lemon, sumac and a few drops of olive oil, as a refreshing salad that awakens a healthy appetite.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 25 kcal | 7.5 kcal |
| Protein | 2.6 g | 0.8 g |
| Carbohydrate | 3.7 g | 1.1 g |
| Available carbohydrate | 2.1 g | 0.6 g |
| Fat | 0.7 g | 0.2 g |
| Dietary fibre | 1.6 g | 0.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 25 kcal per 100 g, ranking 10 of 26 in Vegetables (lowest first).
Related foods from the same family:
Frequently asked questions
Is Arugula (Rocket) good for weight loss?
Yes. Arugula (Rocket) is very low in calories (25 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Arugula (Rocket) affect blood sugar?
Arugula (Rocket) contains only 2.1 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Arugula (Rocket)?
A typical 30 g portion of Arugula (Rocket) provides about 8 kcal, 0.8 g protein, 1.1 g carbohydrate, 0.2 g fat and 0.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.