Watercress
A peppery leaf that tops nutrient-density rankings, with vitamin K far above daily needs.
Nutrition per 100 g
Standardised to 100 g of watercress, raw for fair comparison. Typical serving: 100 g raw — 11 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 11 kcal | 11 kcal | 100 kcal |
| Protein | 2.3 g | 2.3 g | 20.9 g |
| Carbohydrate | 1.3 g | 1.3 g | 11.8 g |
| Fat | 0.1 g | 0.1 g | 0.9 g |
| Fibre | 0.5 g | 0.5 g | 4.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of watercress, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 160 µg | 160 µg | 18% |
| Vitamin C | 43 mg | 43 mg | 48% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1 mg | 1 mg | 7% |
| Vitamin K | 250 µg | 250 µg | 208% |
| Thiamin | 0.09 mg | 0.09 mg | 8% |
| Riboflavin | 0.12 mg | 0.12 mg | 9% |
| Niacin | 0.2 mg | 0.2 mg | 1% |
| Vitamin B6 | 0.13 mg | 0.13 mg | 8% |
| Folate | 9 µg | 9 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.31 mg | 0.31 mg | 6% |
| Choline | 9 mg | 9 mg | 2% |
| Minerals | |||
| Calcium | 120 mg | 120 mg | 9% |
| Iron | 0.2 mg | 0.2 mg | 1% |
| Magnesium | 21 mg | 21 mg | 5% |
| Phosphorus | 60 mg | 60 mg | 5% |
| Potassium | 330 mg | 330 mg | 7% |
| Sodium | 41 mg | 41 mg | 2% |
| Zinc | 0.11 mg | 0.11 mg | 1% |
| Selenium | 0.9 µg | 0.9 µg | 2% |
| Copper | 0.077 mg | 0.077 mg | 9% |
| Manganese | 0.24 mg | 0.24 mg | 10% |
Source: USDA FoodData Central — Watercress, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat watercress?
- Ranks at the top of published nutrient-density scores.
- High protein share for a salad leaf.
- Peppery bite means less dressing is needed.
How to include it
- Pile onto sandwiches instead of lettuce.
- Blend into a soup with potato and leek.
- Toss with orange segments and walnuts.
Things to consider
- Very high vitamin K — relevant if you take warfarin.
- Perishable; use within a few days.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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