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
| 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 |
Vitamin A ⓘHigher in Vitamin A content than 88% of foods
Vitamin C ⓘHigher in Vitamin C content than 87% of foods
Calcium ⓘHigher in Calcium content than 81% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods
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.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
Fiber content ratio for Watercress
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 Orange
|
| Protein | 2.3g | 5% | 76% |
1.2 times less than Broccoli
|
| Fats | 0.1g | 0% | 93% |
333.1 times less than Cheddar Cheese
|
| Vitamin C | 43mg | 48% | 13% |
1.2 times less than Lemon
|
| Net carbs | 0.79g | N/A | 70% |
68.6 times less than Chocolate
|
| Carbs | 1.29g | 0% | 69% |
21.8 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.2mg | 3% | 89% |
13 times less than Beef
|
| Calcium | 120mg | 12% | 19% |
Equal to Milk
|
| Potassium | 330mg | 10% | 30% |
2.2 times more than Cucumber
|
| Magnesium | 21mg | 5% | 57% |
6.7 times less than Almond
|
| Sugar | 0.2g | N/A | 74% |
44.9 times less than Coca-Cola
|
| Fiber | 0.5g | 2% | 56% |
4.8 times less than Orange
|
| Copper | 0.08mg | 9% | 65% |
1.8 times less than Shiitake
|
| Zinc | 0.11mg | 1% | 90% |
57.4 times less than Beef
|
| Phosphorus | 60mg | 9% | 74% |
3 times less than Chicken meat
|
| Sodium | 41mg | 2% | 75% |
12 times less than White Bread
|
| Vitamin A | 3191IU | 64% | 12% |
5.2 times less than Carrot
|
| Vitamin A RAE | 160µg | 18% | 26% | |
| Vitamin E | 1mg | 7% | 46% |
1.5 times less than Kiwifruit
|
| Selenium | 0.9µg | 2% | 83% | |
| Manganese | 0.24mg | 11% | 48% | |
| Vitamin B1 | 0.09mg | 8% | 52% |
3 times less than Pea raw
|
| Vitamin B2 | 0.12mg | 9% | 64% |
1.1 times less than Avocado
|
| Vitamin B3 | 0.2mg | 1% | 87% |
47.9 times less than Turkey meat
|
| Vitamin B5 | 0.31mg | 6% | 73% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.13mg | 10% | 59% |
1.1 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 250µg | 208% | 41% |
2.5 times more than Broccoli
|
| Folate | 9µg | 2% | 65% |
6.8 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.03g | 0% | 89% |
218.3 times less than Beef
|
| Monounsaturated Fat | 0.01g | N/A | 93% |
1224.9 times less than Avocado
|
| Polyunsaturated fat | 0.04g | N/A | 92% |
1347.8 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 90% |
10.2 times less than Chicken meat
|
| Threonine | 0.13mg | 0% | 87% |
5.4 times less than Beef
|
| Isoleucine | 0.09mg | 0% | 91% |
9.8 times less than Salmon raw
|
| Leucine | 0.17mg | 0% | 90% |
14.6 times less than Tuna
|
| Lysine | 0.13mg | 0% | 89% |
3.4 times less than Tofu
|
| Methionine | 0.02mg | 0% | 93% |
4.8 times less than Quinoa
|
| Phenylalanine | 0.11mg | 0% | 90% |
5.9 times less than Egg
|
| Valine | 0.14mg | 0% | 90% |
14.8 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 92% |
18.7 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 11
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.