Watercress, raw

4 calories in 1 cup (34 g). Per 100 g, protein: 2.3 g, carbohydrates: 1.3 g, fat: 0.1 g.

Serving
1
= 34 g
4KCAL

Watercress, raw, 1 cup

4 calories

Protein
0.78 g
Carbs
0.44 g
Fat
0.034 g
Fiber
0.17 g
Sugars
0.068 g

Nutrition Facts

Serving size1 cup (34 g)
Amount per serving
Calories4
% Daily Value*
Total Fat 0.034 g0%
Saturated Fat 0.009 g0%
Cholesterol 0 mg0%
Sodium 13.9 mg1%
Total Carbohydrate 0.44 g0%
Dietary Fiber 0.17 g1%
Total Sugars 0.068 g
Protein 0.78 g
Vitamin D 0 mcg0%
Calcium 40.8 mg3%
Iron 0.068 mg0%
Potassium 112 mg2%

* 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 K71% 85 µg
  • Vitamin C16% 14.6 mg
  • Vitamin A6% 54.4 µg
  • Riboflavin (B2)3% 0.041 mg
  • Vitamin B63% 0.044 mg
  • Thiamin (B1)3% 0.031 mg
  • Vitamin E2% 0.34 mg
  • Folate1% 3.1 µg
  • Choline1% 3.1 mg

Little or none: Niacin (B3), Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Calcium3% 40.8 mg
  • Copper3% 0.026 mg
  • Potassium2% 112 mg
  • Magnesium2% 7.1 mg
  • Phosphorus2% 20.4 mg
  • Sodium1% 13.9 mg
  • Selenium1% 0.31 µg

Little or none: Iron, Zinc.

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.

  • Calories

    Lower than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Total fat

    Lower than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Carbohydrates

    Lower than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Sugars

    Lower than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Iron

    Lower than 100%

    Same value as 0 of 49 other records.

    leastmost

  • Fiber

    Lower than 98%

    Same value as 1 of 49 other records.

    leastmost

Questions

How many calories are in watercress, raw?
1 cup (34 g): 4 calories; protein: 0.78 g, carbohydrates: 0.44 g, fat: 0.034 g.
How much protein is in watercress, raw?
2.3 g per 100 g. Its estimated share of calories is 84%, using 4 kcal per gram of protein.
How many net carbs are in watercress, raw?
0.79 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water95.1 g
Energy11 kcal
Protein2.3 g
Total lipid (fat)0.1 g
Carbohydrate, by difference1.3 g
Fiber, total dietary0.5 g
Total Sugars0.2 g
Calcium, Ca120 mg
Iron, Fe0.2 mg
Magnesium, Mg21 mg
Phosphorus, P60 mg
Potassium, K330 mg
Sodium, Na41 mg
Zinc, Zn0.11 mg
Copper, Cu0.077 mg
Selenium, Se0.9 µg
Vitamin C, total ascorbic acid43 mg
Thiamin0.09 mg
Riboflavin0.12 mg
Niacin0.2 mg
Vitamin B-60.13 mg
Folate, total9 µg
Folic acid0 µg
Folate, food9 µg
Folate, DFE9 µg
Choline, total9 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE160 µg
Retinol0 µg
Carotene, beta1,914 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin5,767 µg
Vitamin E (alpha-tocopherol)1 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)250 µg
Fatty acids, total saturated0.027 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.024 g
SFA 18:00.003 g
Fatty acids, total monounsaturated0.008 g
MUFA 16:10.002 g
MUFA 18:10.006 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.035 g
PUFA 18:20.012 g
PUFA 18:30.023 g
PUFA 18:40 g
PUFA 20:40 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
Cholesterol0 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 2709639, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.