Vegetables

Rocket, raw

Fresh vegetables 22 kcal / 100 g FSVO V7.1

100 g of Rocket, raw provides 22 kcal (91 kJ). Its composition stands out for its content of vitamin C (56 mg) and folate (93 µg) per 100 g. This food belongs to the “Fresh vegetables” category (“Vegetables” family) of the Swiss database.

The essentials for 100 g

Protein3.6 g 7%

Fat0.4 g 1%

Carbohydrates0.1 g 0%

Dietary fibre1.7 g 6%

% of nutrient reference values (adults), for the displayed portion.

Detailed composition

for 100 g

Nutrient	Value	% NRV*
Macronutrients
Energy	22 kcal (91 kJ)C	1%
Protein	3.6 gA	7%
Fat	0.4 gA	1%
of which saturated fat	0.1 gE	1%
of which polyunsaturated	0.3 gE	n/a
of which omega-3	0.2 gC	n/a
Carbohydrates	0.1 gA	0%
of which sugars	0 gA	0%
Dietary fibre	1.7 gA	6%
Water	92.4 gA	n/a
Alcohol	0 gE	n/a
Minerals
Calcium	190 mgA	24%
Iron	1.4 mgA	10%
Magnesium	28 mgA	7%
Phosphorus	44 mgA	6%
Potassium	350 mgA	18%
Sodium	29 mgA	1%
Zinc	0.4 mgA	4%
Vitamins
Vitamin D	0 µgE	0%
Vitamin B12	0 µgE	0%
Vitamin C	56 mgA	56%
Folate	93 µgA	46%

* Share of the nutrient reference values for adults (Swiss FIC ordinance, annex 10), for the displayed portion. For dietary fibre the annex sets no value: the 30 g a day is an indicative benchmark. “n/a”: value not available in the source, never estimated by us. A, E or C indicates each value’s origin.

As a share of daily needs

Covered by 100 g · reference population: average adult.

Protein7%

Fat1%

Carbohydrates0%

Dietary fibre6%

Vitamin C56%

Folate46%

Calcium24%

Potassium18%

Iron10%

Quick comparison

Difference per 100 g from this food’s point of view: “+” = it contains more than the compared food.

Comparison	Protein	Fat	Energy
vs Broccoli, raw	± 0 g	− 0.2 g	− 17 kcal
vs Bean, green, raw	+ 1.7 g	+ 0.2 g	− 10 kcal
vs Cabbage vegetables (average), raw	+ 1.4 g	− 0.1 g	− 10 kcal
vs Spinach, raw	+ 1 g	− 0.2 g	− 3 kcal

Similar foods

Within the “Vegetables” family, selected by nutritional proximity (method v1.0).

Iceberg lettuce, raw15 kcal

Leafy salad (average), raw17 kcal

Broccoli, raw39 kcal

Bean, green, raw32 kcal

Cabbage vegetables (average), raw32 kcal

Lamb's lettuce, raw18 kcal

Savoy cabbage, raw27 kcal

Spinach, raw25 kcal

Frequently asked questions

How many calories in 100 g of Rocket, raw?

100 g of Rocket, raw provides 22 kcal, i.e. 91 kJ (FSVO data V7.1).

How much protein in 100 g of Rocket, raw?

100 g provides 3.6 g of protein, i.e. 7% of the adult reference value (50 g).

What is the fat content of 100 g of Rocket, raw?

100 g contains 0.4 g of fat, of which 0.1 g saturated fatty acids.

Where do these values come from?

From the Swiss food composition database V7.1 published by the FSVO (July 2026). Every value carries an origin indicator: A (measured), E (estimated) or C (calculated).

Which preparation state do the values refer to?

To the official label “Rocket, raw” in the database: the state (raw, cooked, drained…) is specified where relevant. Preparation substantially changes the composition per 100 g, especially the water content.

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