Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Watercress |
|---|---|
Macronutrients | |
| Calorieskcal | 111% DV |
| Proteing | 2.35% DV |
| Total fatg | 0.10% DV |
| Carbohydrateg | 1.290% DV |
| Fibreg | 0.52% DV |
| Total sugarsg | 0.2 |
| Waterg | 95.1 |
Fats | |
| Saturated fatg | 0.0270% DV |
| Monounsaturated fatg | 0.0080 |
| Polyunsaturated fatg | 0.035 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.012 |
Vitamins | |
| Vitamin Aµg | 16018% DV |
| Vitamin Cmg | 4348% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 17% DV |
| Vitamin Kµg | 250208% DV |
| Thiamin (B1)mg | 0.098% DV |
| Riboflavin (B2)mg | 0.129% DV |
| Niacin (B3)mg | 0.21% DV |
| Pantothenic acid (B5)mg | 0.316% DV |
| Vitamin B6mg | 0.1298% DV |
| Folateµg | 92% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 92% DV |
Minerals | |
| Calciummg | 1209% DV |
| Ironmg | 0.21% DV |
| Magnesiummg | 215% DV |
| Phosphorusmg | 605% DV |
| Potassiummg | 3307% DV |
| Sodiummg | 412% DV |
| Zincmg | 0.111% DV |
| Coppermg | 0.0779% DV |
| Manganesemg | 0.24411% DV |
| Seleniumµg | 0.92% DV |
Other | |
| Beta-caroteneµg | 1914 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 5767 |
| Caffeinemg | 0 |
| Ashg | 1.2 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Watercress |
|---|---|
| Beta-caroteneCarotenoid | Notable |
| GlucosinolatesGlucosinolate | Primary |
| LuteinXanthophyll carotenoid | Notable |
| QuercetinFlavonol | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Watercress |
|---|---|
| Antioxidant & Oxidative Stress | Yes |
| Cellular Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.