Watercress: Calories and Nutrition Analyse
How many calories in watercress?

Nutrition Facts
WatercressServing size:
handful of watercress (30 g) change
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Amount Per Serving:
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.
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
Compare watercress:
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