Rocket: nutritional values and vitamins of this nutty leaf
For most people, rocket and the nutrients it contains is now an indispensable part of their salad plate. However, the plant was forgotten about for a long time due to its pungent taste. Today, rocket is a prominent ingredient in most cuisines around the world. We take a closer look at this pungent leaf.
Storage time*
| BioFresh Fruit & Vegetable safe just above 0 °C with high humidity | 13 days |
| Fridge compartment 7 °C | 2 days |
| Freezer compartment -18 °C | not recommended |
The key points
- Low in calories: rocket contains only about 25 calories per 100 g.
- Rich in nutrients: the leafy vegetable provides important nutrients such as vitamin K, vitamin C and beta-carotene, as well as minerals.
- Healthy: mustard oil glycosides and carotenoids have antibacterial and anti-inflammatory properties.
- Pay attention to the origin: to avoid possible nitrate contamination, you should look for fresh produce that has been grown in a controlled way.
Rocket contains these nutritional values and calories
The pungent, nutty taste of this leafy green vegetable adds variety to any salad plate. The mustard oil glycosides contained in rocket are responsible for its characteristic sharp taste. If you find rocket too sharp, you should choose the young, tender, milder leaves.
In addition to its taste, however, rocket also has attractive nutritional values. Its calorie content is very low. With around 25 calories per 100 g, rocket is ideal for a healthy diet. At the same time, rocket is rich in important vitamins and nutrients such as vitamin K, vitamin C, beta-carotene and folic acid, as well as minerals such as calcium and potassium. The mustard oil glycosides contained in rocket are also among its valuable nutrients.
To preserve the flavour and nutritional value of rocket, it should be stored in the fridge. It can be stored in the normal fridge compartment for about two days. It will even stay fresh for up to 13 days in the BioFresh Fruit & Vegetable safe of your Liebherr fridge. This is because it provides the ideal storage climate: just above 0 °C and high humidity. If you wrap it in some damp kitchen towel, it will stay fresh a little longer.
Rocket is so healthy
The key nutritional values of rocket include a high content of mustard oils, carotenoids and minerals. The mustard oils it contains – especially mustard oil glycosides – have antibacterial and anti-inflammatory properties and can promote the body’s own detoxification processes. Carotenoids can support cell renewal and strengthen the immune system. In addition, rocket contains calcium for healthy bones, iron for blood formation and folic acid, which is particularly important during pregnancy. The combination of nutrients in rocket can help reduce the risk of chronic diseases such as cardiovascular disease and certain types of cancer, and aid overall metabolism.
However, rocket has a reputation for having a high nitrate content. Nitrate itself is not hazardous. It is a necessary nutrient which supplies plants with nitrogen. However, nitrate can react to form nitrite. This is converted in our bodies to nitrosamines – and these are regarded as carcinogenic.
However, correlations between the level of nitrate absorption and increased risk of cancer are not proven which is why avoidance of large amounts of nitrate is purely a precautionary measure. Nitrate can also react to form nitrite as a result of poor hygiene, poor transport and excessive storage of the young vegetable. To ensure that rocket has a positive effect, pay attention to its origin and cultivation. This way you can benefit from the valuable nutrients in rocket.
*All specifications given are to be considered as guideline values, and depend in each case on the type of foodstuffs and on the proper storage without interruption of the cold chain from harvest/production through to the Liebherr appliance. Should food products have information about minimum shelf life, the date on the packaging always applies.
