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Watercress nutrition: calories, carbs, GI, protein, fiber, fats

Watercress, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Watercress

Watercress
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Calories ⓘ Calories per 100-gram serving 11
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0.79 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 sprig (2.5 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -5.7 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 20mg
TOP 12% Vitamin A ⓘHigher in Vitamin A content than 88% of foods
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 19% Calcium ⓘHigher in Calcium content than 81% of foods
TOP 26% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods
TOP 30% Potassium ⓘHigher in Potassium content than 70% of foods

Watercress calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 11
Calories in 1 cup, chopped 4 34 g
Calories in 1 sprig 0 2.5 g
Calories in 10 sprigs 3 25 g

Watercress Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 36% 8% 15% 26% 30% 6% 3% 26% 32% 5% 5%
Calcium: 120 mg of 1,000 mg 12%
Iron: 0.2 mg of 8 mg 3%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 60 mg of 700 mg 9%
Potassium: 330 mg of 3,400 mg 10%
Sodium: 41 mg of 2,300 mg 2%
Zinc: 0.11 mg of 11 mg 1%
Copper: 0.077 mg of 1 mg 9%
Manganese: 0.244 mg of 2 mg 11%
Selenium: 0.9 µg of 55 µg 2%
Choline: 9 mg of 550 mg 2%

Mineral chart - relative view

Calcium
120 mg
TOP 19%
Potassium
330 mg
TOP 30%
Manganese
0.244 mg
TOP 48%
Magnesium
21 mg
TOP 57%
Copper
0.077 mg
TOP 65%
Phosphorus
60 mg
TOP 74%
Sodium
41 mg
TOP 75%
Selenium
0.9 µg
TOP 83%
Choline
9 mg
TOP 86%
Iron
0.2 mg
TOP 89%
Zinc
0.11 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A: 3191 IU of 5,000 IU 64%
Vitamin E : 1 mg of 15 mg 7%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 43 mg of 90 mg 48%
Vitamin B1: 0.09 mg of 1 mg 8%
Vitamin B2: 0.12 mg of 1 mg 9%
Vitamin B3: 0.2 mg of 16 mg 1%
Vitamin B5: 0.31 mg of 5 mg 6%
Vitamin B6: 0.129 mg of 1 mg 10%
Folate: 9 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 250 µg of 120 µg 208%

Vitamin chart - relative view

Vitamin A
3191 IU
TOP 12%
Vitamin C
43 mg
TOP 13%
Vitamin K
250 µg
TOP 41%
Vitamin E
1 mg
TOP 46%
Vitamin B1
0.09 mg
TOP 52%
Vitamin B6
0.129 mg
TOP 59%
Vitamin B2
0.12 mg
TOP 64%
Folate
9 µg
TOP 65%
Vitamin B5
0.31 mg
TOP 73%
Vitamin B3
0.2 mg
TOP 87%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

3% 2% 92% 2%
Protein:
Daily Value: 5%
2.3 g of 50 g
5%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 0%
1.29 g of 300 g
0%
Water:
Daily Value: 5%
95.11 g of 2,000 g
5%
Other:
1.2 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 33% 38% 20% 19% 20% 6% 20% 23% 18%
Tryptophan: 30 mg of 280 mg 11%
Threonine: 133 mg of 1,050 mg 13%
Isoleucine: 93 mg of 1,400 mg 7%
Leucine: 166 mg of 2,730 mg 6%
Lysine: 134 mg of 2,100 mg 6%
Methionine: 20 mg of 1,050 mg 2%
Phenylalanine: 114 mg of 1,750 mg 7%
Valine: 137 mg of 1,820 mg 8%
Histidine: 40 mg of 700 mg 6%

Fat type information

39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g

Fiber content ratio for Watercress

16% 39% 46%
Sugar: 0.2 g
Fiber: 0.5 g
Other: 0.59 g

All nutrients for Watercress per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 11kcal 1% 99% 4.3 times less than OrangeOrange
Protein 2.3g 5% 76% 1.2 times less than BroccoliBroccoli
Fats 0.1g 0% 93% 333.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 43mg 48% 13% 1.2 times less than LemonLemon
Net carbs 0.79g N/A 70% 68.6 times less than ChocolateChocolate
Carbs 1.29g 0% 69% 21.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.2mg 3% 89% 13 times less than BeefBeef
Calcium 120mg 12% 19% Equal to MilkMilk
Potassium 330mg 10% 30% 2.2 times more than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Sugar 0.2g N/A 74% 44.9 times less than Coca-ColaCoca-Cola
Fiber 0.5g 2% 56% 4.8 times less than OrangeOrange
Copper 0.08mg 9% 65% 1.8 times less than ShiitakeShiitake
Zinc 0.11mg 1% 90% 57.4 times less than BeefBeef
Phosphorus 60mg 9% 74% 3 times less than Chicken meatChicken meat
Sodium 41mg 2% 75% 12 times less than White BreadWhite Bread
Vitamin A 3191IU 64% 12% 5.2 times less than CarrotCarrot
Vitamin A RAE 160µg 18% 26%
Vitamin E 1mg 7% 46% 1.5 times less than KiwifruitKiwifruit
Selenium 0.9µg 2% 83%
Manganese 0.24mg 11% 48%
Vitamin B1 0.09mg 8% 52% 3 times less than Pea rawPea raw
Vitamin B2 0.12mg 9% 64% 1.1 times less than AvocadoAvocado
Vitamin B3 0.2mg 1% 87% 47.9 times less than Turkey meatTurkey meat
Vitamin B5 0.31mg 6% 73% 3.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 250µg 208% 41% 2.5 times more than BroccoliBroccoli
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 218.3 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 93% 1224.9 times less than AvocadoAvocado
Polyunsaturated fat 0.04g N/A 92% 1347.8 times less than WalnutWalnut
Tryptophan 0.03mg 0% 90% 10.2 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 87% 5.4 times less than BeefBeef
Isoleucine 0.09mg 0% 91% 9.8 times less than Salmon rawSalmon raw
Leucine 0.17mg 0% 90% 14.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.13mg 0% 89% 3.4 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.8 times less than QuinoaQuinoa
Phenylalanine 0.11mg 0% 90% 5.9 times less than EggEgg
Valine 0.14mg 0% 90% 14.8 times less than Soybean rawSoybean raw
Histidine 0.04mg 0% 92% 18.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 11
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
2%
Sodium 41mg
0%
Total Carbohydrate 1g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 120mg 12%

Iron 0mg 0%

Potassium 330mg 10%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Watercress nutrition infographic

Watercress nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.