Calories in Watercress, crudo
Generic food Raw Verduras
This record duplicates Watercress, crudo from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Watercress, crudo contains 11 kcal per 100 g. A typical serving of 1 taza (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 otras verduras verdes oscuras on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 208% of the Daily Value for Vitamina K, 48% of the Daily Value for Vitamina C and 18% of the Daily Value for Vitamina A.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 11 kcal | |
| Total fat C | 0,1 g | 0,1% |
| Saturated fat C | 0,027 g | 0,1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 41 mg | 2% |
| Total carbohydrates C | 1,3 g | 0,5% |
| Dietary fiber C | 0,5 g | 2% |
| Total sugars C | 0,2 g | |
| Protein C | 2,3 g | 5% |
| Vitamina A C | 160 µg | 18% |
| Vitamina C C | 43 mg | 48% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 1 mg | 7% |
| Vitamina K C | 250 µg | 208% |
| Thiamin (B1) C | 0,09 mg | 8% |
| Riboflavin (B2) C | 0,12 mg | 9% |
| Niacin (B3) C | 0,2 mg | 1% |
| Vitamina B6 C | 0,13 mg | 8% |
| Folate (B9) C | 9 µg | 2% |
| Vitamina B12 C | 0 µg | 0% |
| Choline C | 9 mg | 2% |
| Calcio C | 120 mg | 9% |
| Iron C | 0,2 mg | 1% |
| Magnesio C | 21 mg | 5% |
| Fósforo C | 60 mg | 5% |
| Potasio C | 330 mg | 7% |
| Zinc C | 0,11 mg | 1% |
| Copper C | 0,077 mg | 9% |
| Selenio 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 gbelow the median for otras verduras verdes oscuras (median 2,9 g)
- Fiber0,5 gin the lowest quarter of otras verduras verdes oscuras (median 3,3 g)
- Sugars0,2 gin the lowest quarter of otras verduras verdes oscuras (median 0,74 g)
- Fat0,1 gin the lowest quarter of otras verduras verdes oscuras (median 2,9 g)
- Saturated fat0,027 gin the lowest quarter of otras verduras verdes oscuras (median 0,73 g)
- Sodium41 mgin the lowest quarter of otras verduras verdes oscuras (median 149 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)
| Grasa monoinsaturada C | 0,008 g |
|---|---|
| Grasa poliinsaturada C | 0,035 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Ácido linoléico (omega-6, 18:2) C | 0,012 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0,024 g |
| SFA 18:0 C | 0,003 g |
| MUFA 18:1 C | 0,006 g |
| PUFA 18:3 C | 0,023 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,002 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 1.910 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 5.770 µg |
| Retinol C | 0 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Agua C | 95,1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 0 µg |
| Folato, comida C | 9 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 0 µg |
Frequently asked questions
How many calories are in raw watercress?
100 g of raw watercress has 11 kcal. 1 taza (34 g): about 4 kcal. 1 empalme (2,5 g): about 0 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 taza (34 g). About 60% of its calories come from protein. Compared with other otras verduras verdes oscuras, that is below the median (median 2,9 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 Vitamina K (208% DV), Vitamina C (48% DV) and Vitamina A (18% 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.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709639. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.