Watercress, cooked

51 calories in 1 cup (142 g). Per 100 g, protein: 2.4 g, carbohydrates: 1.4 g, fat: 2.8 g.

Serving
1
= 142 g
51KCAL

Watercress, cooked, 1 cup

51 calories

Protein
3.4 g
Carbs
1.9 g
Fat
4 g
Fiber
0.71 g
Sugars
0.3 g

Nutrition Facts

Serving size1 cup (142 g)
Amount per serving
Calories51
% Daily Value*
Total Fat 4 g5%
Saturated Fat 1.1 g5%
Cholesterol 2.8 mg1%
Sodium 246 mg11%
Total Carbohydrate 1.9 g1%
Dietary Fiber 0.71 g3%
Total Sugars 0.3 g
Protein 3.4 g
Vitamin D 0 mcg0%
Calcium 178 mg14%
Iron 0.3 mg2%
Potassium 488 mg10%

* 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin K311% 373 µg
  • Vitamin C49% 44.4 mg
  • Vitamin A27% 241 µg
  • Vitamin E14% 2.1 mg
  • Riboflavin (B2)13% 0.17 mg
  • Vitamin B612% 0.21 mg
  • Thiamin (B1)10% 0.12 mg
  • Folate2% 9.9 µg
  • Choline2% 13.6 mg
  • Niacin (B3)2% 0.28 mg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Calcium14% 178 mg
  • Copper13% 0.11 mg
  • Sodium11% 246 mg
  • Potassium10% 488 mg
  • Magnesium7% 31.2 mg
  • Phosphorus7% 89.5 mg
  • Selenium2% 1.3 µg
  • Iron2% 0.3 mg
  • Zinc2% 0.17 mg

How it compares

Against other records in Other dark green vegetables, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Carbohydrates

    Lower than 98%

    Same value as 0 of 49 other records.

    leastmost

  • Fiber

    Lower than 98%

    Same value as 1 of 49 other records.

    leastmost

  • Sugars

    Lower than 98%

    Same value as 0 of 49 other records.

    leastmost

  • Iron

    Lower than 98%

    Same value as 0 of 49 other records.

    leastmost

  • Sodium

    Higher than 78%

    Same value as 0 of 49 other records.

    leastmost

  • Calories

    Lower than 76%

    Same value as 1 of 49 other records.

    leastmost

Questions

How many calories are in watercress, cooked?
1 cup (142 g): 51 calories; protein: 3.4 g, carbohydrates: 1.9 g, fat: 4 g.
How much protein is in watercress, cooked?
2.4 g per 100 g. Its estimated share of calories is 27%, using 4 kcal per gram of protein.
How many net carbs are in watercress, cooked?
0.85 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water91.8 g
Energy36 kcal
Protein2.4 g
Total lipid (fat)2.8 g
Carbohydrate, by difference1.4 g
Fiber, total dietary0.5 g
Total Sugars0.21 g
Calcium, Ca125 mg
Iron, Fe0.21 mg
Magnesium, Mg22 mg
Phosphorus, P63 mg
Potassium, K344 mg
Sodium, Na173 mg
Zinc, Zn0.12 mg
Copper, Cu0.08 mg
Selenium, Se0.9 µg
Vitamin C, total ascorbic acid31.3 mg
Thiamin0.084 mg
Riboflavin0.12 mg
Niacin0.2 mg
Vitamin B-60.14 mg
Folate, total7 µg
Folic acid0 µg
Folate, food7 µg
Folate, DFE7 µg
Choline, total9.6 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE170 µg
Retinol12 µg
Carotene, beta1,898 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin5,703 µg
Vitamin E (alpha-tocopherol)1.4 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)263 µg
Fatty acids, total saturated0.74 g
SFA 4:00.019 g
SFA 6:00.014 g
SFA 8:00.008 g
SFA 10:00.018 g
SFA 12:00.022 g
SFA 14:00.069 g
SFA 16:00.42 g
SFA 18:00.15 g
Fatty acids, total monounsaturated0.98 g
MUFA 16:10.017 g
MUFA 18:10.94 g
MUFA 20:10.013 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.82 g
PUFA 18:20.71 g
PUFA 18:30.11 g
PUFA 18:40 g
PUFA 20:40.001 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol2 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2709640, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.