© Photo by Eric Bear Albrecht · Public domain · Commons
Eruca sativa
CautionRucola · (Eruca sativa)
Mustard family (Brassicaceae)
Description
The jagged, peppery young leaves of rocket are harvested from March to June and again in autumn, and the plant belongs to the mustard family. It is notably rich in glucoerucin, partly converted to erucin when leaves are cut, along with kaempferol, vitamin K1 (around 108 µg/100 g), folate and calcium. In the kitchen and folk practice, rocket is eaten raw as a salad valued for digestion and liver support and as a peppery seasoning; clinical studies link its consumption with benefits for immunity and circulation. It stands out for a high nitrate content (average 467 mg/100 g) – a normal portion stays within the acceptable daily intake, though frequent large servings warrant restraint. As a crucifer it also contains goitrogenic compounds, so people with thyroid disease should avoid large amounts; anyone on vitamin K antagonists should eat it consistently.
Rocket leaves are among the most nutrient-dense leafy vegetables in Europe: 100 g supplies approx. 108 µg vitamin K (about 90 % DV), 97 µg folate (24 % DV), 160 mg calcium, 47 mg magnesium, 369 mg potassium and 15 mg vitamin C. Folate is essential for cell division and neural tube development; vitamin K for blood coagulation and bone mineralisation. Consumed raw in salads, on pizza or as a pesto base, the sensitive nutrient matrix is best preserved — prolonged heating degrades vitamin K and folate.
In Mediterranean folk medicine, rocket leaves are considered digestive (carminative) and stomach-toning. The characteristic bitter aroma of isothiocyanates and the mildly astringent tannin component stimulate gastric juice and bile secretion. Traditionally, rocket is served before the main course as a raw salad with lemon and olive oil — corresponding to the classic aperitif function of bitter herbs. Cooking or wilting mellows the aroma and reduces the digestive-stimulating isothiocyanates.
Rocket seeds (Taramira oil in Arab and Indian tradition) are cold-pressed to yield a peppery edible oil used traditionally as a hair tonic and for skin care. Taramira oil contains erucic acid (C22:1) as main fatty acid together with glucosinolates. In the folk medicine of North Africa and South Asia, the seed oil is regarded as a warming, toning remedy.
Rocket has held a reputation as an aphrodisiac since antiquity — Roman poets (Pseudo-Virgil, 'Moretum') and Egyptian traditions describe the plant as libido-enhancing. Scientifically this is linked to the high content of glucoerucin and erucin, which show H₂S-donor activity and demonstrated vasodilatory and toning effects in animal models. Folk tradition without clinical efficacy evidence in humans.
In the traditional medicine of the Mediterranean and Middle East, rocket was used as a diuretic and depurative agent. Aqueous extracts from leaves and seeds were regarded as nephroprotective and supportive for urinary tract infections. Preclinical data confirm a diuretic effect of ethanolic seed extracts in animal models; no clinical studies in humans.
The high nitrate content of rocket (approx. 467 mg/100 g fresh weight, EFSA reference 2008) is converted in the body to nitrite and further to nitric oxide (NO). NO is a key vasodilator contributing to blood pressure regulation — an effect also documented for spinach and beetroot. At normal consumption (salad portions up to 50 g daily) the absorbed nitrate remains within the acceptable daily intake (ADI 3.7 mg/kg body weight). At very high daily intake combined with concurrent consumption of nitrosamine-forming foods (cheese, processed meats), caution is warranted.
Rocket is used as a herb in Mediterranean cuisine in many forms: as pesto (raw-blended with Parmesan, pine nuts and olive oil), scattered over hot pizza after baking, stirred into pasta or added to risotto. Brief heat exposure (added subsequently to hot dishes) largely preserves aroma and vitamin K. As a herb in small amounts (10–20 g), the nitrate contribution per meal is low.
NITRATE: Rocket has one of the highest nitrate contents among leafy vegetables (avg. 467 mg/100 g fresh weight, EFSA 2008). The acceptable daily intake (ADI) for nitrate is 3.7 mg/kg body weight (approx. 222 mg/day for a 60 kg adult). A normal salad portion (approx. 50 g) stays within the ADI. High daily consumption combined with concurrent intake of cured meats or brined cheeses should be approached with caution due to nitrosamine formation. THYROID: As a crucifer, rocket contains goitrogenic substances (glucosinolates); avoid large daily quantities with existing thyroid conditions. Not a substitute for medical treatment.
Moderate amounts of rocket as salad vegetable are considered safe and valuable in pregnancy (folate). Very high daily amounts should be approached with caution due to nitrate; normal salad portions carry no risk.
Safe in usual amounts as a salad vegetable. No known adverse effects on milk production or the nursing infant.
Rocket is suitable as a salad vegetable from weaning age, though its intense flavour is often more popular with older children. Due to nitrate content, limit daily intake for infants under 12 months (applies to all high-nitrate leafy vegetables).
Drug interactions
Antikoagulanzien (Vitamin-K-Antagonisten, z. B. Warfarin, Phenprocoumon)
Rocket is very rich in vitamin K (approx. 108 µg/100 g). Vitamin K directly antagonises the action of coumarin anticoagulants. Sudden changes in daily rocket intake can destabilise the INR value. Patients on anticoagulation therapy should keep total vitamin K intake from green vegetables consistently stable.
Contraindications
- Known hypersensitivity to cruciferous vegetables (Brassicaceae) — avoid rocket.
- Severe hypothyroidism with existing iodine utilisation disorder — avoid very high daily intake (goitrogenic glucosinolates).
Harvested part: leaves (young)
- Time of day:
- Harvest in the morning or early evening — leaves are then turgid and have the highest water content. Leaves wilted in midday heat are lower in nutrients and bolt faster.
- Drying:
- LEAF HARVEST: Harvest young leaves (10–15 cm long) from outside inward — the plant continues growing from the centre. Cut leaves with scissors or fingers; never pull the entire rosette (for repeat harvest). Once the flower stalk bolts, leaves become bitter and thicker — resow the plant. In the refrigerator (vegetable drawer, loosely wrapped damp) leaves keep 2–3 days; freeze as pesto for longer storage. Do not dry — rocket loses almost all flavour-giving isothiocyanates on drying.
- Storage:
- 0.07 months — Freshly harvested leaves: 2–3 days in the refrigerator (0–4 °C, slightly damp, unwashed). Frozen as pesto, keeps several months.
- Time of day:
- Harvest seeds when the pods (siliques) are yellow-brown and dry but not yet burst open. If pods ripen unevenly, cut entire stems and hang upside down in paper bags to continue drying.
- Drying:
- SEED HARVEST: Cut pods in dry weather. Post-dry in paper bags at room temperature (20–25 °C) for 1–2 weeks. Then rub or thresh out; separate seeds from chaff and store airtight in glass or tin containers in a cool, dark place. Properly stored seeds retain germination capacity for 3–5 years.
- Storage:
- 36 months — Airtight, cool (below 15 °C) and dark. Test germination capacity every 2 years.
- GlucoerucinGlycosideContent: 14-28 µM/g TG (ca. 95 % des Gesamt-GSL)Seed
The main glucosinolate of Eruca sativa. Glucoerucin is the precursor of erucin — hydrolysed to the isothiocyanate erucin by the enzyme myrosinase (activated when chewing or cutting). Glucoerucin accounts for approx. 95 % of total glucosinolate content in seeds; leaves contain substantially lower amounts.
- Erucin (4-Methylthiobutyl-isothiocyanat)OtherContent: Spuren–1 % (aus enzymatischer Hydrolyse von Glucoerucin)Leaf
Biologically active isothiocyanate formed from glucoerucin when chewing or processing rocket leaves and seeds. Erucin acts as an H₂S donor, shows anti-inflammatory properties (inhibition of NF-κB and COX-2), antioxidant and preclinically vasodilatory effects. Responsible for the characteristic sharp-peppery flavour.
- KaempferolFlavonoidContent: ca. 0,1-0,3 % TG (Blatt)Leaf
Dominant flavonol in rocket leaves. Kaempferol and its glycosides are antioxidant and show antiproliferative properties in cell cultures. Together with quercetin and isorhamnetin it forms the flavonoid spectrum of the leaf.
- Vitamin K1 (Phylloquinon)VitaminContent: 108-109 µg/100 g frischLeaf
Rocket is an outstanding vitamin K source — 100 g covers approx. 90 % of an adult's daily requirement. Vitamin K1 is essential for blood coagulation (clotting factors II, VII, IX, X) and bone mineralisation (activation of osteocalcin). Important: highly relevant for patients on anticoagulant therapy.
- Folsäure (Folat, Vitamin B9)VitaminContent: 97 µg/100 g frisch (ca. 24 % DV)Leaf
Particularly valuable in pregnancy: folate is indispensable for cell division and embryonic neural tube development. Rocket is one of the best natural folate sources among vegetables — comparable to spinach. Folate is heat- and oxidation-sensitive: eating raw maximises bioavailability.
- Nitrat (NO3−)MineralContent: Ø 467 mg/100 g frisch (EFSA 2008; Schwankungsbreite hoch)Leaf
Naturally occurring anion in leafy vegetables, exceptionally concentrated in rocket. In the body nitrate is reduced to nitrite and further to nitric oxide (NO) — an important vasodilator with blood pressure-lowering properties. Concentration varies greatly depending on cultivation method, fertilisation, light conditions and season.
- CalciumMineralContent: 160 mg/100 g frischLeaf
At 160 mg/100 g, rocket has a very high calcium content for a leafy vegetable (approx. 16 % DV). Together with vitamin K this contributes to bone metabolism. For vegans rocket is an interesting calcium source; however, its oxalate content (lower than in spinach) reduces bioavailability slightly.
- [1]MonographUSDA FoodData Central — Arugula, raw (Eruca sativa)(accessed: 2026-05-22)
- [4]MonographEmerging Role of Eruca sativa Mill. in Male Reproductive Health — PMC10818603(accessed: 2026-05-22)
- [5]MonographCardiovascular benefits of Eruca sativa mill. Defatted seed meal extract — PMC9320972(accessed: 2026-05-22)
- [6]MonographRucola — good, bad or ugly? Nitrate content analysis (Focus on Food Safety blog, citing EFSA 2008 survey)(accessed: 2026-05-22)
- [7]MonographEFSA balances consumer risks from nitrate in vegetables with benefits of a balanced diet (EFSA news 2008)(accessed: 2026-05-22)
- [8]MonographArugula nutrition facts and analysis per 100g (nutrition-and-you.com, citing USDA SR)(accessed: 2026-05-22)
- [2]WikipediaEruca sativa (Wikipedia EN)(accessed: 2026-05-22)
- [3]WikipediaRucola (Wikipedia DE)(accessed: 2026-05-22)
Distribution in Europe
🪴 Grow at home
- ☀ Light
- partial shade
- 💧 Water
- every few days
- 🌱 Soil
- Standard seed compost
- 🪴 Pot
- 15 cm
- ⭐ Difficulty
- ★☆☆ beginner
- 🐾 Pets
- non-toxic — not externally verified
Tips:
- Bolts quickly in heat/drought — water evenly.
- Partial shade is better than full sun — stays tender longer.
- Sow new pots every 2-3 weeks for continuous harvest.
Care tips are general indoor-gardening recommendations, not scientific sources.
🤝 Permaculture Partners
In your garden, this plant acts as:
✨ Best symbiotic partners
- 🌿 Garlic Classic companion-planting partner.
- 🌿 Lettuce Classic companion-planting partner.
- 🌿 Basil Classic companion-planting partner.
- 🌿 Tropaeolum majus Classic companion-planting partner.
📦 Part of these planting sets:
Source: Helga und Margarete Langerhorst, Mein gesunder Naturgarten (eigene Kuration)