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Watercress (raw)
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Watercress (raw) nutrition facts

Per 1 cup, chopped · 34 g

Calories
4
0%
of a 2,000 cal day
  • Protein
    0.8g
    67% of calories
  • Carbs
    0.4g
    33% of calories
  • Fat
    0g
    0% of calories
Portion
  • ✓ Low calorie
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Sugar free

At a glance

One serving of Watercress (raw) (1 cup, chopped, 34 g) has 3.7 calories, with 0.8 g of protein, 0.4 g of carbohydrates and 0 g of fat. Most of its energy comes from protein (67% of calories). It is high in Vitamin K (71% DV).

Per 100 g
11cal
very low energy density
Protein per 100 cal
22g
Net carbs
0.3g
carbs minus fiber
Fiber
0.2g
0.1 g sugar

High in

20%+ of the daily value

  • Vitamin K71%

Good source of

10–19% of the daily value

  • Vitamin C16%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, chopped (34 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A54 μg
6%
Vitamin C15 mg
16%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K85 μg
71%
Thiamine0 mg
3%
Riboflavin (B2)0 mg
3%
Niacin0.1 mg
0%
Vitamin B60 mg
3%
Folate (B9)3 μg
1%
Vitamin B120 μg
0%
Pantothenic acid0.1 mg
2%
Choline3 mg
1%

Minerals

NutrientAmount% Daily Value
Calcium41 mg
4%
Iron0.1 mg
1%
Potassium112 mg
2%
Magnesium7 mg
2%
Phosphorus20 mg
3%
Zinc0 mg
0%
Copper0 mg
3%
Manganese0.1 mg
4%
Selenium0.3 μg
1%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.1 g—
Beta carotene651 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.1 g—
Glycine0 g—
Histidine0 g—
Isoleucine0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0 g—
Polyunsaturated fats0 g—
Proline0 g—
Retinol0 μg—
Serine0 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 4 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 1min
    Walking (3.5 mph)
  • 1min
    Cycling (moderate)
  • 1min
    Running (6 mph)
  • 1min
    Swimming laps

Common questions

How many calories are in Watercress (raw)?

One serving of Watercress (raw) (1 cup, chopped) has 3.7 calories, which works out to 11 calories per 100 g. That is about 0.2% of a 2,000-calorie day.

Is Watercress (raw) high in protein?

Not especially. It has 0.8 g of protein per serving, and protein supplies 67% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Watercress (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 0.3 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Watercress (raw)?

14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Watercress (raw)?

0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with watercress

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