Watercress, raw
FDC 170068cup, chopped (34 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 100 · +7 vs Vegetables medianWatercress, raw also reaches a perfect 100 of 100, Elite band, ranked 3 of 60 vegetables, at only 11 calories per 100 grams, among the lightest entries in the category. Vitamin C leads at 48% DV, with vitamin A at 18% DV, and protein is unusually the top macro for a leafy green rather than carbohydrate.
Watercress has a peppery bite that suits salads, sandwiches, and quick stir-fries, and a cup chopped (34 grams) is a typical handful for a side salad. Its richIn profile is narrower than some other greens in this batch, covering fewer standout nutrients, so it earns its high score mainly through its very low calorie count relative to what it does provide.
See how this score is calculated, build a plate around watercress, raw, or compare it with another food.
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 100Original analysis by NutriVerdict
In the kitchen and how to use it
Watercress has a peppery, slightly mustardy bite that makes it a natural stand-in for lettuce in sandwiches, or a sharp addition to green salads, where its small round leaves and tender stems hold up well against creamy dressings. It also gets blended into cold soups, tossed with citrus segments and nuts for a peppery-sweet salad, or wilted briefly into stir-fries and broths, where the heat mellows its bite.
Pick bunches with crisp, unblemished leaves and no yellowing, and store it the way you would fresh herbs, stems in a glass of water in the fridge, using it within a few days since it wilts faster than sturdier greens like kale. At just 11 calories per 100 grams it is one of the lightest salad greens around, and it supplies 48% DV of vitamin C, so a simple watercress salad dressed with lemon and olive oil adds volume and crunch to a meal without adding much else.
Frequently asked questions about watercress, raw
How many calories are in watercress?
Watercress has just 11 calories per 100 grams, making it one of the lightest salad greens.
What does watercress pair well with?
Its peppery bite pairs well with citrus, nuts and creamy dressings, and it can stand in for lettuce in sandwiches and salads.
Is watercress a good source of vitamin C?
Yes, watercress provides 48% DV of vitamin C per 100 grams.