Vegetables • Deep Nutrition Analytics
Watercress, raw
Delivering 11 kcal per 100 grams, Watercress, raw functions as a vegetables with protein (2.3g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 208% DV of Vitamin K (250 µg), making it an elite dietary source. Its light energy profile (0.1 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 2.3 g
- Carbohydrates
- 1.3 g
- Fat
- 0.1 g
- Fiber
- 0.5 g
Produce Profile: Hydration & Micronutrients
Watercress, raw provides natural botanical nutrition with 11 calories per 100g. Providing 0.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 1.3 g |
| Total Sugars | 0.2 g |
| Energy | 11 kcal |
| Energy | 46 kJ |
| Protein | 2.3 g |
| Total lipid (fat) | 0.1 g |
| Fiber, total dietary | 0.5 g |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin K (phylloquinone) | 250 µg |
| Vitamin D (D2 + D3), International Units | 0 IU |
| Vitamin A, RAE | 160 µg |
| Vitamin A, IU | 3190 IU |
| Vitamin C, total ascorbic acid | 43 mg |
| Vitamin B-12 | 0 µg |
| Vitamin B-6 | 0.1 mg |
| Vitamin E, added | 0 mg |
| Vitamin B-12, added | 0 µg |
| Vitamin D (D2 + D3) | 0 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.2 mg |
| Phosphorus, P | 60 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 120 mg |
| Zinc, Zn | 0.1 mg |
| Potassium, K | 330 mg |
| Sodium, Na | 41 mg |
| Magnesium, Mg | 21 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folic acid | 0 µg |
| Lutein + zeaxanthin | 5770 µg |
| Carotene, alpha | 0 µg |
| Cryptoxanthin, beta | 0 µg |
| Lycopene | 0 µg |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0 g |
| MUFA 22:1 | 0 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| Choline, total | 9 mg |
| Folate, DFE | 9 µg |
| Folate, food | 9 µg |
| Carotene, beta | 1910 µg |
| Alcohol, ethyl | 0 g |
| Retinol | 0 µg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 0 g |
| Cholesterol | 0 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 9 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0.1 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Ash | 1.2 g |
| MUFA 16:1 | 0 g |
| Isoleucine | 0.1 g |
| Leucine | 0.2 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| Niacin | 0.2 mg |
| Pantothenic acid | 0.3 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Water | 95.1 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Serving calculator
Common serving sizes
- sprigs25 g
- sprig3 g
- cup, chopped34 g
Compare Watercress, raw with Category Peers
Watercress, raw vs Bamboo shoots, cooked, boiled, drained, with salt
Compared to Bamboo shoots, cooked, boiled, drained, with salt, Watercress, raw has substantially more Vitamin C and 0% higher calories per 100g.
Watercress, raw vs Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt
Compared to Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt, Watercress, raw has 65% more Vitamin C and 4% lower calories per 100g.
Watercress, raw vs Beans, mung, mature seeds, sprouted, canned, drained solids
Compared to Beans, mung, mature seeds, sprouted, canned, drained solids, Watercress, raw has 14233% more Vitamin C and 4% lower calories per 100g.
Frequently Asked Questions
How many calories are in Watercress, raw?
A standard 100-gram serving of Watercress, raw contains 11 calories (46 kJ), alongside 2.3g of protein, 1.3g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 25g (sprigs): ~3 kcal
- 3g (sprig): ~0 kcal
- 34g (cup, chopped): ~4 kcal
Is Watercress, raw suitable for a keto or low-carb diet?
Yes. With only 0.8g of net carbs per 100g (1.3g total carbohydrates minus 0.5g dietary fiber), Watercress, raw is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Watercress, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Watercress, raw are:
- Vitamin K: 250 µg (208% of your daily value)
- Vitamin C: 43 mg (48% of your daily value)
- Vitamin A: 160 µg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170068).