Watercress, raw
FDC 170068cup, chopped (34 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Vegetables medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Watercress, raw ranks among the most nutrient-dense foods we cover, scoring 100 of 100. Within vegetables it ranks 3 of 60. Per 100 grams it is an excellent source of vitamin c (48% DV), a good source of vitamin a (18% DV). Most of its 11 calories per 100 grams come from protein.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | 1% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 41 mg | 2% |
| Carbohydrate | 1.3 g | 0% |
| Dietary fiber | 0.5 g | 2% |
| Sugars | 0.2 g | |
| Protein | 2.3 g | 5% |
| Potassium | 330 mg | 7% |
| Calcium | 120 mg | 9% |
| Iron | 0.2 mg | 1% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 43 mg | 48% |
| Vitamin A | 160 µg | 18% |
| Vitamin E | 1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 4 kcal | 0% |
| Total fat | 0.03 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 0.44 g | 0% |
| Dietary fiber | 0.17 g | 1% |
| Sugars | 0.07 g | |
| Protein | 0.78 g | 2% |
| Potassium | 112 mg | 2% |
| Calcium | 41 mg | 3% |
| Iron | 0.07 mg | 0% |
| Magnesium | 7.1 mg | 2% |
| Vitamin C | 15 mg | 16% |
| Vitamin A | 54 µg | 6% |
| Vitamin E | 0.34 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 170068Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Parsley, freshDensity 100 vs 100Spinach, rawDensity 100 vs 100