Watercress: Calories and Nutrition Analyse

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.