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Watercress nutrition, glycemic index, calories, and serving size

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)
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)
Calories
11
88% Vitamin A
87% Vitamin C
81% Calcium
74% Vitamin A
70% Potassium
Explanation: The given food contains more Vitamin A than 88% of foods. Note that this food itself is richer in Vitamin A than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Calcium, Vitamin A, and Potassium.

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

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Macronutrients chart

3% 2% 96% 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

NEW 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
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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%

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

0.027% 0.008% 0.035%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g

Fiber content ratio for Watercress

0.2% 0.5% 0.59%
Sugar: 0.2 g
Fiber: 0.5 g
Other: 0.59 g

All nutrients for Watercress per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 5% 76% 2.3g 1.2 times less than Broccoli
Fats 0% 93% 0.1g 333.1 times less than Cheese
Carbs 0% 69% 1.29g 21.8 times less than Rice
Calories 1% 99% 11kcal 4.3 times less than Orange
Sugar 0% 74% 0.2g 44.9 times less than Coca-Cola
Fiber 2% 56% 0.5g 4.8 times less than Orange
Calcium 12% 19% 120mg Equal to Milk
Iron 3% 89% 0.2mg 13 times less than Beef
Magnesium 5% 57% 21mg 6.7 times less than Almond
Phosphorus 9% 74% 60mg 3 times less than Chicken meat
Potassium 10% 30% 330mg 2.2 times more than Cucumber
Sodium 2% 75% 41mg 12 times less than White Bread
Zinc 1% 90% 0.11mg 57.4 times less than Beef
Copper 9% 65% 0.08mg 1.8 times less than Shiitake
Vitamin E 7% 46% 1mg 1.5 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 48% 13% 43mg 1.2 times less than Lemon
Vitamin B1 8% 52% 0.09mg 3 times less than Pea
Vitamin B2 9% 64% 0.12mg 1.1 times less than Avocado
Vitamin B3 1% 87% 0.2mg 47.9 times less than Turkey meat
Vitamin B5 6% 73% 0.31mg 3.6 times less than Sunflower seed
Vitamin B6 10% 59% 0.13mg 1.1 times more than Oat
Folate 2% 65% 9µg 6.8 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 208% 41% 250µg 2.5 times more than Broccoli
Tryptophan 0% 90% 0.03mg 10.2 times less than Chicken meat
Threonine 0% 87% 0.13mg 5.4 times less than Beef
Isoleucine 0% 91% 0.09mg 9.8 times less than Salmon
Leucine 0% 90% 0.17mg 14.6 times less than Tuna
Lysine 0% 89% 0.13mg 3.4 times less than Tofu
Methionine 0% 93% 0.02mg 4.8 times less than Quinoa
Phenylalanine 0% 90% 0.11mg 5.9 times less than Egg
Valine 0% 90% 0.14mg 14.8 times less than Soybean
Histidine 0% 92% 0.04mg 18.7 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 89% 0.03g 218.3 times less than Beef
Monounsaturated Fat 0% 93% 0.01g 1224.9 times less than Avocado
Polyunsaturated fat 0% 92% 0.04g 1347.8 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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.
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