Calories in Watercress, raw
Generic food Raw Vegetables
Watercress, raw contains 11 kcal per 100 g. A typical serving of 1 cup, chopped (34 g) provides about 4 kcal.
Roughly 60% of its calories come from protein, with 34% from carbohydrates and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 208% of the Daily Value for Vitamin K, 48% of the Daily Value for Vitamin C and 18% of the Daily Value for Vitamin A.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 11 kcal | |
| Total fat ? | 0.1 g | 0.1% |
| Saturated fat ? | 0.027 g | 0.1% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 41 mg | 2% |
| Total carbohydrates C | 1.3 g | 0.5% |
| Dietary fiber I | 0.5 g | 2% |
| Total sugars C | 0.2 g | |
| Protein ? | 2.3 g | 5% |
| Vitamin A C | 160 µg | 18% |
| Vitamin C ? | 43 mg | 48% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 1 mg | 7% |
| Vitamin K C | 250 µg | 208% |
| Thiamin (B1) ? | 0.09 mg | 8% |
| Riboflavin (B2) ? | 0.12 mg | 9% |
| Niacin (B3) ? | 0.2 mg | 1% |
| Pantothenic acid (B5) ? | 0.31 mg | 6% |
| Vitamin B6 ? | 0.13 mg | 8% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 9 mg | 2% |
| Calcium ? | 120 mg | 9% |
| Iron ? | 0.2 mg | 1% |
| Magnesium ? | 21 mg | 5% |
| Phosphorus ? | 60 mg | 5% |
| Potassium ? | 330 mg | 7% |
| Zinc ? | 0.11 mg | 1% |
| Copper ? | 0.077 mg | 9% |
| Manganese ? | 0.24 mg | 11% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 60%
- Carbohydrates 34%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.3 gabove the median for vegetables and vegetable products (median 2 g)
- Fiber0.5 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.2 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.1 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.027 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium41 mgabove the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal20.9 gprotein density, useful for comparing foods with different calorie levels
- Water95.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.008 g |
|---|---|
| Polyunsaturated fat ? | 0.035 g |
Amino acids (18)
| Tryptophan ? | 0.03 g |
|---|---|
| Threonine ? | 0.13 g |
| Isoleucine ? | 0.093 g |
| Leucine ? | 0.17 g |
| Lysine ? | 0.13 g |
| Methionine ? | 0.02 g |
| Cystine ? | 0.007 g |
| Phenylalanine ? | 0.11 g |
| Tyrosine ? | 0.063 g |
| Valine ? | 0.14 g |
| Arginine ? | 0.15 g |
| Histidine ? | 0.04 g |
| Alanine ? | 0.14 g |
| Aspartic acid ? | 0.19 g |
| Glutamic acid ? | 0.19 g |
| Glycine ? | 0.11 g |
| Proline ? | 0.096 g |
| Serine ? | 0.06 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.012 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.024 g |
| SFA 18:0 ? | 0.003 g |
| MUFA 18:1 ? | 0.006 g |
| PUFA 18:3 ? | 0.023 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.002 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 1,914 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 5,767 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (11)
| Water ? | 95.1 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.2 g |
| Theobromine Z | 0 mg |
| Energy ? | 46 kJ |
| Vitamin A, IU C | 3,191 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 9 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA FNDDS |
|---|---|
| Calories | 11 kcal |
| Protein | 2.3 g |
| Carbohydrates | 1.3 g |
| Fat | 0.1 g |
| Fiber | 0.5 g |
| Sugars | 0.2 g |
| Sodium | 41 mg |
Other forms of Watercress
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Watercress, cooked Cooked | 36 | 2.4 g | 1.4 g | 2.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Celery, raw Raw | 14 | 0.69 g | 3 g | 0.17 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Lettuce, red leaf, raw Raw | 13 | 1.3 g | 2.3 g | 0.22 g |
| Pumpkin leaves, raw Raw | 19 | 3.2 g | 2.3 g | 0.4 g |
| Purslane, raw Raw | 20 | 2 g | 3.4 g | 0.36 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw watercress?
100 g of raw watercress has 11 kcal. 1 cup, chopped (34 g): about 4 kcal. 1 sprig (2.5 g): about 0 kcal. 10 sprigs (25 g): about 3 kcal.
How much protein is in raw watercress?
Raw watercress contains 2.3 g of protein per 100 g (5% of the 50 g Daily Value), or 0.78 g in 1 cup, chopped (34 g). About 60% of its calories come from protein. Compared with other vegetables and vegetable products, that is above the median (median 2 g).
How many carbs are in raw watercress?
Raw watercress has 1.3 g of total carbohydrates per 100 g, including 0.5 g of fiber and 0.2 g of sugars.
How much fat is in raw watercress?
Raw watercress contains 0.1 g of fat per 100 g, of which 0.027 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw watercress contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (208% DV), Vitamin C (48% DV), Vitamin A (18% DV) and manganese (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw watercress?
100 g contains 41 mg of sodium, 2% of the 2,300 mg Daily Value.
Does watercress have the same nutrition raw and cooked?
No. Per 100 g, watercress, raw has 11 kcal, while watercress, cooked has 36 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170068. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.