Nutrition for Watercress
Calories, Protein, Vitamins and More
Watercress Nutrition Summary
One cup of watercress (34 grams or 1.2 oz) contains 4 calories and 0.8 grams of protein. Watercress consist of 95% water, 1% carbohydrates, 2% protein, and less than 1% of total fat.Watercress is an excellent source of many nutrients, including Vitamin A, Vitamin C, calcium, potassium and Vitamin K.
In one cup of watercress:
- Calories: 4
- Protein: 0.8 g
- Sugar: 0.1 g
- Dietary fiber: 0.2 g
- Sodium: 13.9 mg
See the Watercress Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Watercress, raw.
Calories in Watercress
Watercress has 4 calories per cup or 12 calories for every 100 grams. Most of its calories are from protein and carbohydrates.67% of calories in watercress are from protein and 33% of calories are from carbohydrates.
Calories from Carbs
A good portion, or 33% of the calories in watercress are from carbohydrates.
The carbs in watercress are mostly in the form of dietary fiber and sugar (67% and 33%). 1 cup of watercress has 1% of daily values or 0.2 grams of dietary fiber.
- Dietary fiber: 0.2 g
- Sugar: 0.1 g
Calories from Fat
Watercress does not contain a significant amount of calories from fat (less than 1%). Watercress is very low in total fat, with <0.1 grams per cup. Most of the fat in watercress are healthier unsaturated fats.
Watercress is cholesterol free and trans-fat free.
Watercress is cholesterol free and trans-fat free.
- Total fat: < 0.1 g
Calories Similar to Watercress
Some other vegetables with similar calories to watercress by weight:- Bamboo Shoot: same
- Pickles: same
- Napa Cabbage: same
- Bok Choy: +1 calories
Protein in Watercress
One cup of Watercress has 0.8 grams of protein or about 2% of daily recommended intake. Although watercress is relatively low in protein, it does contain all 9 essential amino acids at small amounts.- Protein: 0.78 g
- Tryptophan: 0.01 g
- Threonine: 0.05 g
- Isoleucine: 0.03 g
- Leucine: 0.06 g
- Lysine: 0.05 g
- Phenylalanine: 0.04 g
- Valine: 0.05 g
- Histidine: 0.01 g
Protein Similar to Watercress
Some other vegetables with similar amounts of protein to watercress by weight:- Asparagus: same
- Russet Potato: -0.1 grams
- Cilantro: -0.1 grams
- Shallot: +0.1 grams
Vitamins and Minerals in Watercress
An good source of many nutrients, watercress contains abundant amounts of Vitamin A, Vitamin C, calcium, potassium and Vitamin K. In fact, a single cup of watercress contains 94% of recommended daily values or 85 ug of Vitamin K. Also an excellent source of Vitamin C, a single cup of watercress contains 19% of recommended daily values or 14.6 milligrams of Vitamin C.Vitamins in watercress (1 cup):
- Vitamin a: 54.4 ug
- Thiamin: < 0.1 mg
- Riboflavin: < 0.1 mg
- Niacin: 0.1 mg
- Vitamin b6: < 0.1 mg
- Vitamin c: 14.6 mg
- Vitamin e: 0.3 mg
- Folate: 3.1 ug
- Vitamin k: 85 ug
- Calcium: 40.8 mg
- Potassium: 112.2 mg
- Iron: 0.1 mg
- Magnesium: 7.1 mg
- Zinc: < 0.1 mg
- Selenium: 0.3 ug
- Phosphorus: 20.4 mg
- Copper: < 0.1 mg
- Manganese: 0.1 mg
- Choline: 3.1 mg
Similar to Watercress for Vitamin K
Here are some other vegetables with similarly abundant amounts of Vitamin K to watercress:Flavonoids and Carotenoids in Watercress [3]
Watercress contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids kaempferol, myricetin and quercetin. In one cup of watercress:
- beta-carotene: 651 ug
- lutein + zeaxanthin: 1961 ug
- kaempferol: 7.83 mg
- myricetin: 0.07 mg
- Quercetin: 10.2 mg
Watercress Nutrition Chart
|
Watercress:
( -
g )
|
||
|---|---|---|
| calories |
|
KCAL % |
| carbohydrates |
|
G % |
| dietary fiber |
|
G % |
| sugar | G | |
| total fat |
|
G % |
| saturated fat |
|
G % |
| monounsaturated fat | G | |
| polyunsaturated fat | G | |
| protein |
|
G % |
| sodium |
|
MG % |
| Vitamin A |
|
UG % |
| Vitamin C |
|
MG % |
| calcium |
|
MG % |
| iron |
|
MG % |
| magnesium |
|
MG % |
| potassium |
|
MG % |
| thiamin (Vitamin B1) |
|
MG % |
| riboflavin (Vitamin B2) |
|
MG % |
| niacin (Vitamin B3) |
|
MG % |
| Vitamin B6 |
|
MG % |
| pantothenic acid (Vitamin B5) |
|
MG % |
| folate (Vitamin B9) |
|
UG % |
| Vitamin E |
|
MG % |
| Vitamin K |
|
UG % |
| histidine |
|
G % |
| isoleucine |
|
G % |
| leucine |
|
G % |
| lysine |
|
G % |
| methionine |
|
G % |
| phenylalanine |
|
G % |
| threonine |
|
G % |
| tryptophan |
|
G % |
| valine |
|
G % |
| phosphorus |
|
MG % |
| choline |
|
MG % |
| zinc |
|
MG % |
| Water | G | |
| copper |
|
MG % |
| manganese |
|
MG % |
| selenium |
|
UG % |