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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 for selected serving 11 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, chopped (34 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 20 mg
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 36% 7.5% 15% 26% 29% 5.3% 3% 26% 32% 4.9%
Calcium: 360mg of 1,000mg 36%
Iron: 0.6mg of 8mg 7.5%
Magnesium: 63mg of 420mg 15%
Phosphorus: 180mg of 700mg 26%
Potassium: 990mg of 3,400mg 29%
Sodium: 123mg of 2,300mg 5.3%
Zinc: 0.33mg of 11mg 3%
Copper: 0.23mg of 1mg 26%
Manganese: 0.73mg of 2mg 32%
Selenium: 2.7µg of 55µg 4.9%

Mineral chart - relative view

120 mg
TOP 19%
330 mg
TOP 30%
0.24 mg
TOP 48%
21 mg
TOP 57%
0.08 mg
TOP 65%
60 mg
TOP 74%
41 mg
TOP 75%
0.9 µg
TOP 83%
0.2 mg
TOP 89%
0.11 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 191% 20% 0% 143% 23% 28% 3.8% 19% 30% 6.8% 0% 4.9% 625%
Vitamin A: 9573IU of 5,000IU 191%
Vitamin E : 3mg of 15mg 20%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 129mg of 90mg 143%
Vitamin B1: 0.27mg of 1mg 23%
Vitamin B2: 0.36mg of 1mg 28%
Vitamin B3: 0.6mg of 16mg 3.8%
Vitamin B5: 0.93mg of 5mg 19%
Vitamin B6: 0.39mg of 1mg 30%
Folate: 27µg of 400µg 6.8%
Vitamin B12: 0µg of 2µg 0%
Choline: 27mg of 550mg 4.9%
Vitamin K: 750µg of 120µg 625%

Vitamin chart - relative view

3191 IU
TOP 12%
43 mg
TOP 13%
250 µg
TOP 41%
1 mg
TOP 46%
0.09 mg
TOP 52%
0.13 mg
TOP 59%
0.12 mg
TOP 64%
9 µg
TOP 65%
0.31 mg
TOP 73%
9 mg
TOP 86%
0.2 mg
TOP 87%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%

Macronutrients chart

3% 2% 92% 2%
Protein:
Daily Value: 5%
2.3 g of 50 g
2.3 g (5% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 0%
1.3 g of 300 g
1.3 g (0% of DV )
Water:
Daily Value: 5%
95.1 g of 2,000 g
95.1 g (5% of DV )
Other:
1.2 g
1.2 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 32% 38% 20% 18% 19% 5.7% 20% 23% 17%
Tryptophan: 90mg of 280mg 32%
Threonine: 399mg of 1,050mg 38%
Isoleucine: 279mg of 1,400mg 20%
Leucine: 498mg of 2,730mg 18%
Lysine: 402mg of 2,100mg 19%
Methionine: 60mg of 1,050mg 5.7%
Phenylalanine: 342mg of 1,750mg 20%
Valine: 411mg of 1,820mg 23%
Histidine: 120mg of 700mg 17%

Fat type information

39% 11% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.04 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 CheeseCheese
Vitamin C 43mg 48% 13% 1.2 times less than LemonLemon
Carbs 1.3g 0% 69% 21.8 times less than RiceRice
Net carbs 0.79g N/A 70% 68.6 times less than ChocolateChocolate
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Calcium 120mg 12% 19% Equal to MilkMilk
Potassium 330mg 10% 30% 2.2 times more than CucumberCucumber
Iron 0.2mg 3% 89% 13 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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
Manganese 0.24mg 11% 48%
Selenium 0.9µg 2% 83%
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
Trans Fat 0g N/A 100% N/AMargarine
Folate 9µg 2% 65% 6.8 times less than Brussels sproutBrussels sprout
Choline 9mg 2% 86%
Saturated Fat 0.03g 0% 89% 218.3 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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*
0.15%
Total Fat 0.1g
0.12%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
1.8%
Sodium 41mg
0.43%
Total Carbohydrate 1.3g
2%
Dietary Fiber 0.5g
Total Sugars 0g
Includes ? g Added Sugars
Protein 2.3g
Vitamin D 0mcg 0

Calcium 120mg 12%

Iron 0.2mg 2.5%

Potassium 330mg 9.7%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.