Watercress · Rorippa nasturtium-aquaticum
Watercress, raw
Nutrition facts per 100 g · edible portion
Herbs And SpicesDietary labels are inferred automatically from Watercress, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 71/100
How many beneficial nutrients Watercress, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Watercress, raw come from — the split across carbs, fat & protein.
34% from carbs
-
Carbs 34%1.3 g per serving
-
Fat 6%0.1 g per serving
-
Protein 60%2.3 g per serving
What Watercress, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 1.3 g | |
| Dietary Fiber | 0.5 g | |
| Total Sugars | 0.2 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 23.0 mg | — |
| Omega-6 Fatty Acids | 12.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 24.0 mg | — |
| Stearic Acid | 3.0 mg | — |
| Palmitoleic Acid | 2.0 mg | — |
| Oleic Acid | 6.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 12.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.3 g | |
| Histidine | 40.0 mg | — |
| Isoleucine | 93.0 mg | — |
| Leucine | 166.0 mg | — |
| Lysine | 134.0 mg | — |
| Methionine | 20.0 mg | — |
| Phenylalanine | 114.0 mg | — |
| Threonine | 133.0 mg | — |
| Tryptophan | 30.0 mg | — |
| Valine | 137.0 mg | — |
| Alanine | 137.0 mg | — |
| Arginine | 150.0 mg | — |
| Aspartic Acid | 187.0 mg | — |
| Cystine | 7.0 mg | — |
| Glutamic Acid | 190.0 mg | — |
| Glycine | 112.0 mg | — |
| Proline | 96.0 mg | — |
| Serine | 60.0 mg | — |
| Tyrosine | 63.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 160.0 mcg | |
| Vitamin C | 43.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 1.0 mg | |
| Vitamin K | 250.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.2 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 9.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 9.0 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 120.0 mg | |
| Iron | 0.2 mg | |
| Magnesium | 21.0 mg | |
| Phosphorus | 60.0 mg | |
| Potassium | 330.0 mg | |
| Sodium | 41.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.2 g | — |
About Watercress, raw
Watercress is a small, peppery leafy green that grows in and around running water, and despite its delicate appearance it punches well above its weight. Its bright, mustardy bite enlivens salads and sandwiches, and it has a long history as both a kitchen green and a folk tonic.
Few foods are as nutrient-dense for so little energy: at just 11 calories per 100 grams it is loaded with vitamin K, vitamin C and vitamin A, along with calcium and a rich supply of the protective plant compounds found across the cabbage and mustard family. On scales that rank foods by nutrients per calorie, watercress routinely lands at or near the very top.
It is mostly eaten raw — in salads, sandwiches and as a garnish — though a quick wilt into soups (the classic watercress soup) or stir-fries works well too. Its peppery edge pairs beautifully with rich foods like steak, eggs and smoked fish.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Watercress, raw?
There are 11 calories in 100 g of Watercress, raw, or about 3 calories in 10 sprigs (25 g).
How much protein is in Watercress, raw?
Watercress, raw contains 2.3 g of protein per 100 g.
How many carbs are in Watercress, raw?
Watercress, raw has 1.3 g of carbohydrates per 100 g.
How much fat is in Watercress, raw?
Watercress, raw provides 0.1 g of total fat per 100 g.
What is Watercress, raw a good source of?
Watercress, raw is an excellent source of Vitamin K (208% DV) and Vitamin C (48% DV) and a good source of Vitamin A (RAE) and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.
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Compare Watercress, raw with…
- Watercress, raw vs Quinoa, uncooked
- Watercress, raw vs Purslane, raw
- Watercress, raw vs Seeds, flaxseed
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- Watercress, raw vs Teff, cooked
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