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
This leafy green vegetable is a nutrient-dense aquatic plant from the Brassicaceae family, closely related to mustard greens and arugula. It has small, round leaves with a peppery, slightly bitter flavor that intensifies when eaten raw. Watercress thrives in cool, flowing water and has been cultivated for centuries as both a food and medicinal plant.
Nutritionally, this green powerhouse delivers an impressive array of vitamins and minerals despite its low calorie content. It's exceptionally rich in vitamin K, providing over 100% of the daily recommended intake in just one cup. It also contains significant amounts of vitamins A and C, along with calcium, potassium, and antioxidants like beta-carotene and lutein. The high antioxidant content, particularly the glucosinolates it shares with other cruciferous vegetables, may support cellular health and provide anti-inflammatory benefits.
In the kitchen, this versatile green works beautifully both raw and cooked. Its peppery bite makes it an excellent addition to salads, sandwiches, and wraps, where it can replace or complement lettuce. It's also popular in soups, particularly the classic British watercress soup, where brief cooking mellows its sharp flavor. The leaves can be blended into pestos, stirred into pasta dishes at the last minute, or used as a garnish for meats and fish. For those seeking to maximize nutrient intake, consuming it raw or lightly steamed preserves the most vitamins and beneficial compounds.
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