Does Rocket help with exercise performance?

Its high nitrate content improves oxygen efficiency in the muscles, supporting endurance.

ルッコラは運動パフォーマンスを上げますか？

はい、豊富な硝酸塩が筋肉の酸素効率を高め、持久力の向上をサポートします。

ผักร็อกเก็ตช่วยเสริมสมรรถภาพการออกกำลังกายไหม?

ช่วยได้ เพราะมีไนเตรตสูงซึ่งช่วยเพิ่มประสิทธิภาพการใช้ออกซิเจนของกล้ามเนื้อ

Rocketルッコラ · Rukkora · ผักร็อกเก็ต

Rocket (Arugula) serves as a potent dietary source of nitrates, which are converted into nitric oxide to improve endothelial function and physical performance. As a cruciferous vegetable, it is rich in erucin, a glucosinolate hydrolysate that exhibits powerful anti-carcinogenic activity by inducing Phase II detoxifying enzymes. Its high Vitamin K content ($210\mu g$) is critical for osteocalcin activation, ensuring calcium is effectively integrated into the bone matrix while preventing soft tissue calcification.

Overview

A peppery cruciferous leaf high in Vitamin K, folate, and glucosinolates that support bone health and liver detoxification.

Standard portion: 100 g
Approx. 19 kcal per serving

Food noteShow details

Rocket is distinguished by its high folate and Vitamin K levels compared to standard lettuces. Its characteristic peppery flavor is indicative of its isothiocyanate content
Which stimulates digestive secretions and improves appetite. For maximum metabolic benefit
It should be consumed fresh to prevent the degradation of its temperature-sensitive enzymes and bioactive compounds.

IngredientsShow details

Rocket (Arugula

Serving guidanceShow details

Best with

Extra Virgin Olive Oil
Balsamic Vinegar
Parmesan Cheese

Use caution with

Warfarin
Kidney Stones (Oxalates)
Hyperkalemia

Pros & consShow details

Pros

High Bone-Support Nutrients
Liver Detox Support
High Bioactive Folate

Cons

Strong Pungency
Goitrogenic Risk
Short Shelf Life

Calorie comparisonShow details

Calories, protein, carbs, and fat (PCF) by serving unit.
Serving	Calories	Protein (P)	Carbs (C)	Fat (F)
1 serve100 g	19 kcal	2.3 g	2.9 g	0.3 g
Per 50 g50 g	9.5 kcal	1.15 g	1.45 g	0.15 g
Per 100 g100 g	19 kcal	2.3 g	2.9 g	0.3 g
Per 150 g150 g	29 kcal	3.45 g	4.35 g	0.45 g
Per 200 g200 g	38 kcal	4.6 g	5.8 g	0.6 g
Per 250 g250 g	48 kcal	5.75 g	7.25 g	0.75 g

Serving size calculator

Amount (g)

Nutrition facts label

Amount: 100 gLabel serving size: 100 g

Calories19 kcal

NutrientAdult % DV

Nutrition facts for selected amount
Nutrient	Amount · Adult % DV
Protein	2.3 g4.6% of adult daily value
Net Carbs	1.1 g0.4% of adult daily value
Fat	0.3 g0.4% of adult daily value
Fiber	1.8 g6.4% of adult daily value
Sodium	15 mg0.7% of adult daily value
Total Carbs	2.9 g1.1% of adult daily value
Sugar	—
Vitamin A	170 mcg19% of adult daily value
Vitamin C	52 mg58% of adult daily value
Calcium	170 mg13% of adult daily value
Iron	1.1 mg6.1% of adult daily value
Vitamin K	210 mcg175% of adult daily value
Thiamine	0.07 mg
Riboflavin	0.12 mg9.2% of adult daily value
Niacin	0.5 mg3.1% of adult daily value
Vitamin B6	0.08 mg4.7% of adult daily value
Folate	170 mcg43% of adult daily value
Pantothenic Acid	0.25 mg5% of adult daily value
Phosphorus	52 mg4.2% of adult daily value
Magnesium	46 mg11% of adult daily value
Zinc	0.6 mg5.5% of adult daily value
Potassium	380 mg8.1% of adult daily value
Totalcarbohydrate	2.9 g

Percent daily values are based on standard adult recommended intake.

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Plate summary

Rocketルッコラ · Rukkora · ผักร็อกเก็ต

Overview

Best with

Use caution with

Pros

Cons

Serving size calculator

More from Leafy Vegetables

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Lettuce