Know what’s on your plate
Watercress
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 11 kcal —
- Protein 2.3 g 5%
- Carbohydrate 0.8 g 0%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 0.5 g 2%
- Sugars 0.2 g —
- Sodium 41 mg 2%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 160 µg 18%
- Vitamin C 43 mg 48%
- Vitamin D 0 µg 0%
- 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%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 9 mg 2%
Minerals
- Calcium 120 mg 9%
- Iron 0.2 mg 1%
- Magnesium 21 mg 5%
- Phosphorus 60 mg 5%
- Potassium 330 mg 7%
- Zinc 0.11 mg 1%
- Copper 0.08 mg 9%
- Manganese 0.24 mg 11%
- Selenium 0.9 µg 2%
- Iodine 7 µg 5%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 11 | 2.3 g | 0.8 g | 0.1 g |
| 1 × cup, chopped | 34 g | 4 | 0.8 g | 0.3 g | 0 g |
| 1 × sprig | 2.5 g | 0 | 0.1 g | 0 g | 0 g |
| 1 × sprigs | 25 g | 3 | 0.6 g | 0.2 g | 0 g |
| 2 × cup, chopped | 68 g | 7 | 1.6 g | 0.5 g | 0.1 g |
| ½ × cup, chopped | 17 g | 2 | 0.4 g | 0.1 g | 0 g |
| 3 × cup, chopped | 102 g | 11 | 2.3 g | 0.8 g | 0.1 g |
| 4 × cup, chopped | 136 g | 15 | 3.1 g | 1.1 g | 0.1 g |
Similar foods
Questions about Watercress
How do you prepare watercress for a salad?
Trim off any tough roots, then rinse the leaves and stems well under cold running water and dry them thoroughly. Toss just before serving with a sharp lemon or vinegar dressing; the peppery leaves pair well with pear, apple, radishes and soft-boiled eggs.
How do you make watercress soup?
Soften chopped onion and potato in butter or oil, add stock and simmer until the potato is tender. Stir in the watercress for the final 2–3 minutes, then blend; adding it near the end keeps its fresh flavour and green colour.
How should you store watercress so it stays fresh?
Wrap the unwashed bunch loosely in a damp paper towel, place it in a bag or container and refrigerate. Wash it just before use, and remove any yellow or slimy leaves.
What goes well with watercress in a sandwich?
Its peppery bite cuts through rich fillings such as egg mayonnaise, smoked salmon, roast beef or strong cheese. Add the leaves shortly before eating so they stay crisp.
Can you cook watercress, or is it only eaten raw?
You can eat it raw or cooked. Stir it into soup, pasta or a hot pan of vegetables at the end of cooking; prolonged heat makes the leaves limp and dulls their lively flavour.
Can you use rocket instead of watercress?
Yes, rocket works in salads, sandwiches and as a fresh garnish, though its flavour is more bitter and less mustardy. For a watercress soup, add rocket at the same late stage, then taste before seasoning.
What nutrients stand out in watercress?
Watercress is high in vitamin K and a source of vitamin C and vitamin A. A handful of about 25 g provides 62.5 µg of vitamin K and 10.8 mg of vitamin C.
Source: USDA FoodData Central 170068 · per 100 g · carbohydrate per EU label, fibre excluded
