Watercress (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Watercress, raw
Vegetables and Vegetable Products
A 100g serving covers 208% of the daily recommended Vitamin K, making Watercress (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.3g), fat (0.1g), and carbohydrates (1.3g) per 100g. At just 11 calories per 100g, Watercress (Raw) is one of the lowest-calorie options available. Sodium is modest at 41mg per 100g, well within limits for heart-healthy eating patterns. Beyond its macros, Watercress (Raw) provides notable amounts of Vitamin K, Vitamin C, Vitamin A per 100g. Composed of 95% water by weight, Watercress (Raw) also contributes to daily hydration.
Calorie Distribution
- Protein60%2.3 g
- Fat6%0.1 g
- Carbs34%1.3 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 95.1 | G |
| Energy | 11.0 | KCAL |
| Protein | 2.3 | G |
| Total lipid (fat) | 0.10 | G |
| Carbohydrate, by difference | 1.3 | G |
| Fiber, total dietary | 0.50 | G |
| Total Sugars | 0.20 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 43.0 | MG |
| Thiamin | 0.09 | MG |
| Riboflavin | 0.12 | MG |
| Niacin | 0.20 | MG |
| Vitamin B-6 | 0.13 | MG |
| Folate, total | 9.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 160 | UG |
| Vitamin E (alpha-tocopherol) | 1.0 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 250 | UG |
| Calcium, Ca | 120 | MG |
| Iron, Fe | 0.20 | MG |
| Magnesium, Mg | 21.0 | MG |
| Phosphorus, P | 60.0 | MG |
| Potassium, K | 330 | MG |
| Sodium, Na | 41.0 | MG |
| Zinc, Zn | 0.11 | MG |
| Copper, Cu | 0.08 | MG |
| Manganese, Mn | 0.24 | MG |
| Selenium, Se | 0.90 | UG |
| Energy | 46.0 | kJ |
| Ash | 1.2 | G |
| Pantothenic acid | 0.31 | MG |
| Folic acid | 0 | UG |
| Folate, food | 9.0 | UG |
| Folate, DFE | 9.0 | UG |
| Choline, total | 9.0 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 1914 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 3191 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 5767 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.03 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.02 | G |
| SFA 18:0 | 0.003 | G |
| Fatty acids, total monounsaturated | 0.008 | G |
| MUFA 16:1 | 0.002 | G |
| MUFA 18:1 | 0.006 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.04 | G |
| PUFA 18:2 | 0.01 | G |
| PUFA 18:3 | 0.02 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.03 | G |
| Threonine | 0.13 | G |
| Isoleucine | 0.09 | G |
| Leucine | 0.17 | G |
| Lysine | 0.13 | G |
| Methionine | 0.02 | G |
| Cystine | 0.007 | G |
| Phenylalanine | 0.11 | G |
| Tyrosine | 0.06 | G |
| Valine | 0.14 | G |
| Arginine | 0.15 | G |
| Histidine | 0.04 | G |
| Alanine | 0.14 | G |
| Aspartic acid | 0.19 | G |
| Glutamic acid | 0.19 | G |
| Glycine | 0.11 | G |
| Proline | 0.10 | G |
| Serine | 0.06 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| sprig (2.5g) | 0 | 0.1g | 0g | 0g |
| sprigs (25g) | 3 | 0.6g | 0g | 0.3g |
| cup, chopped (34g) | 4 | 0.8g | 0g | 0.4g |
Scaled from Watercress (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Watercress (Raw) is a excellent source of Vitamin C (48% DV) — see top foods ranked by Vitamin C
Dietary Considerations
Watercress (Raw) is naturally low in sodium at 41mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The antioxidant content of Watercress (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Vitamin C: top 4% (#330 of 8,262)
- Calcium: top 15% (#1,239 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170068.
View on USDA FoodData Central →