Calories in watercress
A typical serving of watercress provides about 4 calories. Here are the full macros and nutrition facts.
Per serving · 1 cup (34 g)
Calories
4kcal
Protein
0.8g
Carbs
0.4g
Fat
0g
Per 100 g
| Calories | 11 kcal |
| Protein | 2.3 g |
| Carbs | 1.3 g |
| Fat | 0.1 g |
| Saturated fat | 0.03 g |
| Fiber | 0.5 g |
| Sugars | 0.2 g |
| Sodium | 41 mg |
Data based on Open Food Facts and public nutrition databases.
Small aquatic plant with round green leaves and a fresh, peppery flavor similar to pepper.
Nutritional benefits
- Ranked as the most nutrient-dense vegetable by the CDC
- Contains high concentrations of nitrates for blood pressure
- Rich in cell-protective isothiocyanates
How to prepare it
- 1.Add to sandwiches for a peppery kick
- 2.Blend into creamy soups (Watercress soup)
- 3.Use as a final garnish on meats
Lighter alternatives
Arugula
Similar peppery flavor
Baby spinach
Similar leaf size but mild flavor
Mustard greens
Intense peppery flavor
Healthy tip
Add watercress to your salads to drastically increase Vitamin K without adding calories.
Frequently asked questions
Is it safe to eat them raw?
Yes, as long as they are washed and disinfected thoroughly, especially if wild-grown.
Why are they spicy?
They have the same defensive compound as mustard and radish.
How to store them?
In a glass with water or wrapped in a damp paper towel in the fridge.