Watercress, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 43 MG | 48% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 0.2 MG | 1% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.1 MG | 8% | |
| Folate, total | 9 UG | 2% | |
| Choline, total | 9 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 160 UG | 18% | |
| Vitamin E (alpha-tocopherol) | 1 MG | 7% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 250 UG | 208% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 120 MG | 9% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 60 MG | 5% | |
| Potassium, K | 330 MG | 7% | |
| Sodium, Na | 41 MG | 2% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.2 MG | 11% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (11 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (48% DV).
- Rich source of Vitamin K (phylloquinone) (208% of Daily Value per 100g).
About Watercress, raw
Watercress is one of the most nutrient-dense leafy greens by weight, delivering a surprising amount of protein for something so light and airy. Fat is essentially absent and carbohydrates are minimal. The peppery bite softens only slightly with wilting. Raw in salads, stirred into soups at the last moment, or used as a garnish, it adds real nutritional value without bulk.
Dietary Information
Watercress, raw is considered low-carb and keto-friendly, low-fat, very low in calories, making it a suitable choice for various dietary plans.
Notable micronutrients in Watercress, raw include Vitamin K (phylloquinone) (208% DV) , and Vitamin C, total ascorbic acid (48% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 11 calories per 100 grams, Watercress, raw gets 84% of its calories from protein, 47% from carbohydrates, and 8% from fat. This is lower than most foods and comparable to fruits and vegetables.
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