rocket
Vegetables
Trigger checker for rocket
See rocket rated across every trigger — FODMAP, histamine, salicylate, oxalate, tyramine and more — plus diet compatibility, all in one quick ingredient profile.
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Serving size, prep, and portion notes for rocket
Rocket, sold as arugula in North America, is about as clean as a salad leaf gets in this database: rated low on histamine and on histamine liberation, free of gluten, lactose and dairy protein, no nickel flag, no lectin flag, no free glutamate, no FODMAP load, and rated strongly anti-inflammatory, which very few foods manage. It is a brassica, a cousin of mustard and watercress, and the peppery bite is glucosinolates converting to isothiocyanates the moment a leaf is chewed or bruised. Two honest caveats: it is rated poorly for low fermentation SIBO protocols, and we do not carry confirmed salicylate or oxalate figures for it, so those stay in the test it yourself column.
Watch for
Rated poor for low fermentation SIBO approaches. A large raw bowl is a lot of leaf fiber arriving at once, and people following that protocol usually do better wilting rocket into a hot dish than eating it as the base of a salad / Oxalate is not rated in our data. Published oxalate tables generally place rocket well below spinach, chard and beet greens, which is why it is so often the leaf people switch to when building a lower oxalate salad, but the numbers differ between sources, so log it rather than assuming / Salicylate is also unrated here, and salicylate lists disagree about peppery greens in particular. If you are in the strict phase of a salicylate elimination, treat rocket as untested and reintroduce it deliberately instead of counting it as safe / The pepperiness is itself an irritant for some people: isothiocyanates are the same chemistry that makes mustard and horseradish sting. Older, larger, wild rocket leaves are far sharper than baby leaf, so a burning tongue after a rocket salad is usually the mustard oils rather than an allergy / Like other dark leaves it is high in vitamin K, which matters if you take warfarin. The guidance there is a steady, consistent intake rather than avoidance, so decide on a habit and keep it
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FAQ
What does the FODMAP rating mean for rocket?
Low FODMAP: usually easier for most people, still watch portion size.
Is rocket generally well tolerated?
Low Fermentation (Avoid) and Histamine (Safe) Start with those if you react.
What should I check next?
Compare within the Vegetables group.