Watercress: Calories and Nutrition Analyse



How many calories in watercress?

Watercress - calories, kcal

Nutrition Facts

Watercress
Serving size:
handful of watercress (30 g)  change
handful (30g)cup (34g)half cup (17g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
3

% Daily Value

Total Fat 0.03g
0%

Cholesterol 0mg
0%

Sodium 12.3mg
1%

Total Carbohydrates 0.39g
0%

Dietary Fiber 0.15g
1%

Protein 0.69g
1%

Vitaminium C 12.9mg
14%

Calcium 36mg
3%

Iron 0.06mg
0%

Potassium 99mg
2%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in watercress
34% CARBS
60% PROTEIN
6% FAT

100g of watercress contain about 11 calories (kcal).
Calories per: ounce | handful | cup | half cup

To show you what does it mean, a handful of watercress (30 g) contain about 3 calories.

Scroll down for details and nutrition tables.

To visualize how much 3 kcal actually is, keep in mind that the calorie content of handful of watercress is similar to that of, for example:

  • less than half of sugar cube

Take a quick look at the tables below for detailed information about watercress nutrition.

handful of watercress (30 g) has 3 kcal. For burning these calories you have to:
Bike1 min.Bike
Horse ride1 min.Horse ride
Play tennis1 min.Tennis
Run1 min.Run
Swim1 min.Swim
Calories in Watercress Compared with Others in Vegetables Category

100g of Watercress

Nutrition

  • Calories11
  • Carbs Total1.29 g
  • Dietary fiber0.5 g
  • Fat0.1 g
  • Protein2.3 g

Vitamins

  • Vit A3191 IU
  • Vit B1 (Thiamine)0.09 mg
  • Vit B2 (riboflavin)0.12 mg
  • Vit B3 (Niacin)0.2 mg
  • Vit B50.31 mg
  • Vit B60.129 mg
  • Vit B9 (Folic acid)9 mcg
  • Vit C43 mg
  • Vit E1 mg
  • Vit K250 mg

Minerals

  • Potassium330 mg
  • Phosphorus60 mg
  • Magnessium21 mg
  • Calcium120 mg
  • Sodium41 mg
  • Iron0.2 mg
  • Zink0.11 mg

Discover the Nutritional Powerhouse: Watercress

Watercress, a leafy green vegetable often overlooked, is a nutritional powerhouse packed with vitamins and minerals. This aquatic plant, with its peppery flavor, not only adds a zesty kick to salads, sandwiches, and soups but also brings a multitude of health benefits to the table. Let's dive into the nutritional profile of watercress and explore why it should be a staple in your diet.

Watercress Calories and Nutritional Benefits

One of the most appealing aspects of watercress is its low calorie content. With only 11 calories per 100 grams, it's an excellent addition to any weight management plan. But don't let its low calorie count fool you; watercress is rich in nutrients.

Protein in Watercress

Watercress contains 2.3 grams of protein per 100 grams. While not a high-protein food, it's a valuable plant-based protein source, especially for those following a vegetarian or vegan diet.

Fat in Watercress

With a mere 0.1 grams of fat per 100 grams, watercress is virtually fat-free. This makes it an ideal choice for heart-healthy diets focused on reducing saturated fat intake.

Carbs in Watercress

Watercress is low in carbohydrates, containing only 1.29 grams per 100 grams, of which 0.5 grams is dietary fiber. This low carb content, coupled with a high nutrient density, makes watercress a perfect food for maintaining stable blood sugar levels.

Rich in Vitamins and Minerals

Watercress is an excellent source of vitamins and minerals, contributing to its status as a superfood. Here are some key nutrients found in watercress:

  • Vitamin A: 3191 IU (providing over 100% of the Daily Value), essential for eye health and immune function.
  • Vitamin C: 43 mg, which is about 72% of the Daily Value, supporting immune health and skin integrity.
  • Vitamin K: 250 mcg, crucial for blood clotting and bone health.
  • Calcium: 120 mg, important for bone health and muscle function.
  • Iron: 0.2 mg, necessary for oxygen transport in the blood.
  • Magnesium, Phosphorus, Potassium: Essential minerals for heart health, muscle function, and more.

Watercress in Your Diet

Incorporating watercress into your diet is simple and can significantly boost your nutrient intake without adding extra calories. Add it to salads for a peppery flavor, blend it into smoothies for a nutrient kick, or use it as a garnish on your favorite dishes.

Given its impressive nutritional profile, including high levels of protein, minimal fat, and beneficial carbs, along with a plethora of vitamins and minerals, watercress is more than just a garnish. It's a low-calorie way to enhance your diet and support your overall health.

Whether you're looking to boost your vitamin intake, add more greens to your meals, or simply enjoy a fresh, peppery flavor, watercress is an excellent choice. Its versatility and health benefits make it a must-have in any kitchen.

How many calories are there in 1, 2, 3, or 5 servings of watercresses?

  • Handful of watercresses (30g)3 kcal
  • Cup of watercress (34g)4 kcal
  • Half cup of watercress (17g)2 kcal
  • Ounce (oz) of watercress3 kcal
  • Half of medium size servings of watercress1.5 kcal
  • Small size serving of watercress (24g)2.4 kcal
  • Big size watercress (39g)3.9 kcal
  • Two medium size servings of watercresses6 kcal
  • Three medium size servings of watercresses9 kcal
  • Four medium size servings of watercresses12 kcal
  • Five medium size servings of watercresses15 kcal
Watercress - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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