Watercress, raw
Watercress, raw is a vegetable, providing very few calories (11.0 kcal per 100g). It is an excellent source of Vitamin K1, Vitamin C and Folate, providing 208%, 112% and 70% of the Daily Value respectively. This vegetable is a useful source of fiber, virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 78 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 78 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water AFCD | 90.8 | g | — | 2% |
| Calories SR | 11.0 | kcal | — | — |
| Energy (kJ) SR | 46.0 | kj | — | — |
| Protein SR | 2.3 | g | — | 4% |
| Total Fat SR | 0.10 | g | — | — |
| Carbohydrate SR | 1.3 | g | — | 1% |
| Fiber AFCD | 3.8 | g | — | 10% |
| Total Sugars SR | 0.20 | g | — | — |
| Starch AFCD | 0.10 | g | — | — |
| Ash AFCD | 1.4 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium AFCD | 85.0 | mg | — | 8% |
| Iron AFCD | 3.0 | mg | — | 38% |
| Magnesium AFCD | 23.0 | mg | — | 6% |
| Phosphorus AFCD | 31.0 | mg | — | 4% |
| Potassium AFCD | 570 | mg | — | 17% |
| Sodium AFCD | 48.0 | mg | — | 3% |
| Zinc AFCD | 0.70 | mg | — | 6% |
| Copper SR | 0.08 | mg | — | 9% |
| Manganese SR | 0.24 | mg | — | 11% |
| Selenium AFCD | 0.60 | µg | — | 1% |
Vitamins 26
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) AFCD | 335 | µg | — | 37% |
| Vitamin A (IU) SR | 3,191 | IU | — | — |
| Retinol AFCD | 0 | µg | — | — |
| Beta-Carotene AFCD | 1,980 | µg | — | — |
| Alpha-Carotene AFCD | 20.0 | µg | — | — |
| Beta-Cryptoxanthin AFCD | 40.0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 5,767 | µg | — | — |
| Vitamin C AFCD | 101 | mg | — | 112% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) AFCD | 0 | IU | — | — |
| Vitamin D2 AFCD | 0 | µg | — | — |
| Vitamin D3 AFCD | 0 | µg | — | — |
| Vitamin E AFCD | 0.20 | mg | — | 1% |
| Vitamin K1 SR | 250 | µg | — | 208% |
| Thiamin (B1) AFCD | 0.02 | mg | — | 2% |
| Riboflavin (B2) AFCD | 0.16 | mg | — | 12% |
| Niacin (B3) AFCD | 0.80 | mg | — | 5% |
| Pantothenic Acid (B5) SR | 0.31 | mg | — | 6% |
| Vitamin B6 AFCD | 0.06 | mg | — | 5% |
| Folate AFCD | 280 | µg | — | 70% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) AFCD | 280 | µg | — | — |
| Folate (DFE) AFCD | 280 | µg | — | — |
| Vitamin B12 AFCD | 0 | µg | — | — |
| Choline SR | 9.0 | mg | — | 2% |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat AFCD | 0 | g | — | — |
| Monounsaturated Fat AFCD | 0 | g | — | — |
| Polyunsaturated Fat AFCD | 0 | g | — | — |
| Trans Fat AFCD | 0 | g | — | — |
| Cholesterol AFCD | 0 | mg | — | — |
| Omega-3 ALA AFCD | 0 | g | — | — |
| Omega-3 EPA AFCD | 0 | g | — | — |
| Omega-3 DPA AFCD | 0 | g | — | — |
| Omega-3 DHA AFCD | 0 | g | — | — |
Individual Fatty Acids 1
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Linoleic Acid (18:2) AFCD | 0 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan AFCD | 0.02 | g | — | — |
| Threonine SR | 0.13 | g | — | — |
| Isoleucine SR | 0.09 | g | — | — |
| Leucine SR | 0.17 | g | — | — |
| Lysine SR | 0.13 | g | — | — |
| Methionine SR | 0.02 | g | — | — |
| Cystine SR | 0.007 | g | — | — |
| Phenylalanine SR | 0.11 | g | — | — |
| Tyrosine SR | 0.06 | g | — | — |
| Valine SR | 0.14 | g | — | — |
| Arginine SR | 0.15 | g | — | — |
| Histidine SR | 0.04 | g | — | — |
| Alanine SR | 0.14 | g | — | — |
| Aspartic Acid SR | 0.19 | g | — | — |
| Glutamic Acid SR | 0.19 | g | — | — |
| Glycine SR | 0.11 | g | — | — |
| Proline SR | 0.10 | g | — | — |
| Serine SR | 0.06 | g | — | — |
Phytochemicals 1
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Oxalic Acid AFCD | 0 | mg | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
Vitamin K activates osteocalcin and matrix GLA protein, which direct calcium into bones and away from soft tissues (arteries). Works synergistically with vitamin D.
Kidd, Altern Med Rev, 2010
Vitamin C supports collagen synthesis, which provides the structural framework for calcium deposition in bone tissue.
Aghajanian et al., Nutrients, 2015
⚠ Antagonisms — nutrients that compete
Calcium inhibits both heme and non-heme iron absorption when consumed in the same meal. The effect is dose-dependent, with significant inhibition at 300+ mg calcium.
Hallberg et al., Am J Clin Nutr, 1991
High zinc intake induces metallothionein in enterocytes, which traps copper and blocks its absorption. Prolonged high-dose zinc can cause copper deficiency.
Prasad et al., JAMA, 1978; Fosmire, Am J Clin Nutr, 1990
Zinc and non-heme iron compete for the same intestinal transporter (DMT1). High doses of one can reduce absorption of the other when taken simultaneously.
Rossander-Hulten et al., Am J Clin Nutr, 1991
Very high calcium intake can reduce magnesium absorption by competing for shared intestinal transport pathways. A calcium:magnesium ratio above 2.6:1 may impair magnesium status.
Rosanoff et al., Nutr Rev, 2012
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Met + Cys. Pair with grains, nuts, and seeds for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.02 | 9.1 |
| Threonine | 0.13 | 57.8 |
| Isoleucine | 0.09 | 40.4 |
| Leucine | 0.17 | 72.2 |
| Lysine | 0.13 | 58.3 |
| Methionine | 0.02 | 8.7 |
| Cystine | 0.007 | 3.0 |
| Phenylalanine | 0.11 | 49.6 |
| Tyrosine | 0.06 | 27.4 |
| Valine | 0.14 | 59.6 |
| Arginine | 0.15 | 65.2 |
| Histidine | 0.04 | 17.4 |
| Alanine | 0.14 | 59.6 |
| Aspartic Acid | 0.19 | 81.3 |
| Glutamic Acid | 0.19 | 82.6 |
| Glycine | 0.11 | 48.7 |
| Proline | 0.10 | 41.7 |
| Serine | 0.06 | 26.1 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Leafy Greens” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Brassicas” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Watercress, raw?
Watercress, raw contains 11.0 kcal per 100 grams, making it a very low-calorie food. The energy comes from 2.3g of protein (84% of calories), 0.10g of fat (8%), and 1.3g of carbohydrates (47%). Protein is the primary energy source.
What is Watercress, raw most nutritious for?
The standout nutrient in Watercress, raw is Vitamin K1, providing 250 µg per 100g (208% of the Daily Value). It is also a notable source of Vitamin C (112% DV). Our database tracks 78 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Watercress, raw high in protein?
At 2.3g per 100 grams, Watercress, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Watercress, raw?
Watercress, raw contains 3.8g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the insulin index of Watercress, raw?
Watercress, raw has a moderate insulin response (II: 58) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.