Calories in Watercress,
Watercress Nutrition

How many calories in Watercress? See below, the Watercress calories for the different serving sizes. We provide you with the Watercress nutrition facts and the health benefits of Watercress to help you to lose weight and eat a healthy diet.

Watercress is a lovely green peppery tasting plant, generally used in salads and absolutely delicious. It also makes a lovely soup. When purchasing, ensure the leaves are a vivid green, any sign of leaves being yellow suggests it is going off.

Keep watercress refrigerated and eat as soon as you can after purchasing as it does not store for long, about 2 to 3 days.

Watercress is also very good for you, providing you with an excellent source of vitamins A, C, beta carotene, lutein and vitamin K. It is also a good source of calcium, potassium, magnesium and phosphorus.

Watercress is thought to act as a diuretic, aid digestion and be beneficial if you suffer from hypothyroidism. Other Watercress benefits are thought to include its cancer protection properties, especially lung cancer, and reducing the risk of macular degeneration.

Below we have a calorie and nutrition table for this vegetable. Compare the calories in watercress with the calories in other vegetables. Also take a look how the nutrients in watercress compare with the nutrients in other vegetables.

At the bottom of the page we have a delicious salad you can easily prepare with watercress as the main ingredient.

All of our calorie and nutrition data is provided by the US Department of Agriculture.

Watercress Calories

Calories in Watercress, Raw

Refuse: 8% (Tough stems and ends)
Scientific Name: Nasturtium officinale
Serving SizeCalories per Serving
100 grams11 kcal (46 kJ)
1 cup, chopped, 34 grams4 kcal (16 kJ)
1 sprig, 2.5 grams0 kcal (1 kJ)
10 sprigs, 25 grams3 kcal (12 kJ)

Watercress Nutrition Facts

Watercress, Raw
Nutritional value per 100 g (3.5 oz)
Water95.11 g
Energy46 kJ (11 kcal)
Carbohydrates1.29 g
Fiber0.5 g
Sugars0.20 g
Total Fat:0.10 g
Cholesterol0 mg
Protein1.23 g
Calcium, Ca120 mg (12 %)
Iron, Fe0.20 mg (1 %)
Magnesium, Mg21 mg (5 %)
Phosphorus, P60 mg (6 %)
Potassium, K330 mg (7 %)
Zinc, Zn0.11 mg (1 %)
Copper, Cu0.077 mg (4 %)
Manganese, Mn0.244 mg (12 %)
Selenium, Se0.9 mcg (1 %)
Vitamin C43 mg (72 %)
Thiamine (Vit. B1)0.090 mg (6 %)
Riboflavin (Vit. B2)0.120 mg (7 %)
Niacin (Vit. B3)0.200 mg (7 %)
Pantothenic acid (B5)0.310 mg (3 %)
Vitamin B60.129 mg (6 %)
Folate (Vit. B9)9 mcg (2 %)
Vitamin B120 mcg (0 %)
Vitamin A3191 IU (64 %)
Vitamin E1.00 mg (5 %)
Vitamin K250 mcg (313 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko

Watercress Recipes

Low Carb Pork and  Mushroom Salad

Pork, Mushroom and Watercress Salad

The recipe is quick and easy to make and can be enjoyed in just 30 min. There are 376 calories and 5g of net carbs per serving. The recipe bursts with good nutrition and is diabetes appropriate, low in carbs, low in calories, promotes healthy weight, etc.

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