Watercress (raw) nutrition facts
Nasturtium officinale
100 grams of watercress, raw contain 11 calories, 2.3 g of protein, 1.3 g of carbohydrates and 0.1 g of fat. It is an excellent source of vitamin K (208% DV) and vitamin C (48% DV). Most of its calories (60%) come from protein.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Vitamin K208%
- Vitamin C48%
- Vitamin A18%
- Manganese11%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 160 µg | 18% |
| Vitamin C | 43 mg | 48% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 250 µg | 208% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.2 mg | 1% |
| Pantothenic acid (B5) | 0.31 mg | 6% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 120 mg | 9% |
| Iron | 0.2 mg | 1% |
| Potassium | 330 mg | 7% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 60 mg | 5% |
| Zinc | 0.11 mg | 1% |
| Copper | 0.08 mg | 9% |
| Manganese | 0.24 mg | 11% |
| Selenium | 0.9 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.04 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 95.1 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Watercress (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 11 | 63.7 | -83% |
| Protein | 2.3 g | 2.82 g | -18% |
| Total carbohydrate | 1.29 g | 12.5 g | -90% |
| Total fat | 0.1 g | 1.01 g | -90% |
| Dietary fiber | 0.5 g | 3 g | -83% |
| Total sugars | 0.2 g | 3.34 g | -94% |
| Sodium | 41 mg | 157 mg | -74% |
Ask AI about Watercress (raw)
Free, instant answers. Educational only, not medical advice.
Similar foods
Source: USDA FoodData Central, SR Legacy, FDC ID 170068. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.