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Watercress Calories
Very low calorie, rich in vitamins and minerals, antioxidant source
CALORIES
GI
POTASSIUM
FIBER
Watercress Nutrition Facts
Selected: 100 g
11
KCAL / 100G
Carbs
1.3g
· 34%
Protein
2.3g
· 60%
Fat
0.1g
· 6%
Fiber
0.5g
Watercress Vitamins & Minerals
Vitamins
Vitamin K
250µg · 208% DV
Vitamin C
43mg · 48% DV
Vitamin A
160µg · 18% DV
B2
0.16mg · 12% DV
Minerals
Calcium
120mg · 12% DV
Iron
2mg · 11% DV
Potassium ⭐
330mg · 10% DV
Phosphorus
60mg · 9% DV
Watercress Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Watercress Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Watercress Contain Allergens?
No known major allergens
Which Diets Is Watercress Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Watercress Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Watercress
Watercress — Frequently Asked Questions
How many calories are in watercress?
Watercress contains 11 calories per 100 g. The same serving provides 2.3 g of protein, 1.3 g of carbohydrates, and 0.1 g of fat.
Is watercress low glycemic?
Yes. Watercress has a glycemic index of 32, which is considered low. It is also suitable for vegan, vegetarian, paleo, Mediterranean, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.