Prosciutto e Rucola
Prosciutto e Rucola is a classic Italian antipasto or light meal featuring thinly sliced, dry-cured prosciutto draped over a bed of fresh, peppery arugula (rucola). It is typically finished with a drizzle of extra virgin olive oil, a squeeze of lemon, and sometimes shavings of Parmigiano-Reggiano or a sprinkle of black pepper. The dish originates from Italy, particularly popular in regions like Emilia-Romagna where prosciutto is produced.
🍽️ Nutrition at a glance
This dish is low in carbohydrates but high in protein and fat, primarily from the prosciutto and olive oil. It provides significant amounts of B vitamins, iron, and healthy monounsaturated fats, with a typical serving ranging from 200-350 calories depending on portion size and added ingredients.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 28 g |
| Carbs | 6 g |
| Fat | 28 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 1400 mg |
| Vitamin A | 180 µg |
| Vitamin K | 120 µg |
| Vitamin C | 15 mg |
| Calcium | 180 mg |
| Iron | 3.5 mg |
| Potassium | 450 mg |
| Phosphorus | 320 mg |
| Selenium | 18 µg |
Per 1 plate (250 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it embodies the Italian principle of 'la materia prima'—letting a few high-quality, seasonal ingredients shine without overcomplication. Nutritionally, the arugula's peppery compounds (glucosinolates) may aid digestion and provide antioxidants that complement the savory richness of the cured meat.
