rocket
Vegetables
Is rocket high in oxalates?
Is rocket high or low in oxalates? See its exact rating, how much counts as a portion, and its FODMAP, salicylate, oxalate and diet compatibility in one place.
Related checkers
Compare rocket across criteria
Sensitivity notes
Why oxalates food checker matters
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
- Stay well-hydrated to help prevent oxalate crystal formation
- Pair high-oxalate foods with calcium-rich foods to bind oxalates
- Cooking and boiling can reduce oxalate content in some foods
- Spread oxalate intake throughout the day rather than one large dose
- Consider probiotics - some gut bacteria break down oxalates
Sensitivities
What rocket contains
FODMAPs
Histamine & Amines
Plant compounds
Irritants
Additives
Allergens
Diet fit
Where rocket fits
Therapeutic diets
Lifestyle diets
Religious diets
What to know about 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
Explore related in Vegetables
Compare similar foods to build a personalized list of swaps that work for your system.
Oxalates Guide
Everything you need to know about oxalates sensitivity and smart food choices.
Oxalates are compounds found in many plant foods that can bind with calcium to form crystals. High oxalate intake may contribute to kidney stones in susceptible individuals and can cause other symptoms in those with oxalate sensitivity.
Sensitivity varies widely. What triggers one person may be fine for another. Track your reactions to find your personal threshold.
These foods are generally well-tolerated for Oxalates sensitivity:
View all safe options
These foods have moderate levels and may be tolerated in small amounts:
These foods are high in oxalates and may trigger symptoms:
View full list
If you're sensitive to Oxalates, consider these strategies:
- 1Stay well-hydrated to help prevent oxalate crystal formation
- 2Pair high-oxalate foods with calcium-rich foods to bind oxalates
- 3Cooking and boiling can reduce oxalate content in some foods
- 4Spread oxalate intake throughout the day rather than one large dose
- 5Consider probiotics - some gut bacteria break down oxalates
Pro tip: Keep a food diary to track your reactions. The Triggerbites app makes this easy with automatic pattern detection.
Want personalized tracking?
Download Triggerbites to log meals, track symptoms, and discover your unique triggers.
Get the AppFAQ
Is rocket high in Oxalates?
Oxalates: higher signal - consider smaller servings or swaps.
Can I still eat rocket if I'm sensitive to Oxalates?
Best to avoid or test carefully with a small amount.
What else should I check?
Check Low Fermentation, Low Fermentation, and Gastroparesis Diet next for a fuller picture.