1 cup (medium) of Watercress (34 g) has 4 calories. That works out to 11 calories per 100 g. It contains 0.4 g of carbs, 0.8 g of protein, 0 g of fat and 0.2 g of fiber. Its 85 µg of Vitamin K covers 71% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Watercress?

Tere is the Turkish name for garden cress, a leafy herb with slender stems and small, deep-green leaves. It is usually eaten fresh, rather than cooked, and adds a peppery bite to salads, sandwiches and garnishes.

Its crisp leaves and pleasantly sharp flavour pair well with tomato, cucumber, lemon and mild cheese. In Turkey, tere often appears at breakfast alongside other fresh greens; elsewhere, you can use it much like a peppery salad leaf or sprinkle it over soups and egg dishes just before serving. It is very low in calories and contributes vitamin C, folate and vitamin K. Wash and dry it well, then dress lightly so its delicate leaves and lively flavour stand out.

Watercress Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

1.3g

· 0% DV

Protein

2.3g

· 5% DV

Fat

0.1g

· 0% DV

Fiber

0.5g

· 2% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 34% · Protein 60% · Fat 6%

Watercress Vitamins & Minerals

Vitamins

Vitamin K

250µg · 208% DV

Vitamin C

43mg · 48% DV

Folate

120µg · 30% DV

Vitamin A

160µg · 18% DV

Minerals

Calcium

120mg · 12% DV

Potassium ⭐

330mg · 10% DV

Phosphorus

60mg · 9% DV

Magnesium

21mg · 5% DV

How Nutritious Is Watercress?

Nutrient density

Very high

98/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Watercress Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Watercress

To burn the 11 calories in 100 g:

🚶

3min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

1min

Cycling

🏊

1min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

✓ Suitable

Low FODMAP

— Not suitable

Watercress Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Watercress

🥗vs🍅

Watercress vs Tomato7 kcal fewer per 100 g

→🥗vs🥗

Watercress vs Mixed Green Salad7 kcal fewer per 100 g

→🥗vs🫑

Watercress vs Red Pepper20 kcal fewer per 100 g

→🥗vs🥄

Watercress vs Boiled Beetroot33 kcal fewer per 100 g

→

Foods Similar to Watercress

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Watercress

What is tere, and is it the same as watercress?

Tere is garden cress, a small, peppery-leaved plant; it is not watercress, despite the similar names. Garden cress is commonly eaten as a fresh garnish or salad green, and its tender leaves have a sharp, mustard-like flavor.

How do you eat garden cress?

Garden cress is usually eaten raw, sprinkled over salads, sandwiches, eggs, or soups just before serving. Its peppery taste works well with mild, creamy foods; add it at the end of cooking if you want to preserve more of its fresh bite.

What does garden cress taste like?

Garden cress tastes peppery and slightly mustard-like, with a fresh, green flavor. The small leaves are tender, so its sharpness is noticeable even in a simple sandwich; pair it with egg, cheese, or a mild dressing to balance the bite.

How do you store garden cress so it stays fresh?

Keep garden cress unwashed in the refrigerator, wrapped loosely in a barely damp paper towel inside a breathable bag or container. Use it within a few days, since the delicate leaves wilt quickly; discard any that become slimy or develop an unpleasant smell.

Can you cook garden cress?

Yes, but garden cress is best added near the end of cooking because heat quickly wilts its leaves and softens its peppery flavor. Stir it into soup just before serving, or fold it into an omelet after the eggs have nearly set.

How is garden cress different from watercress?

Garden cress and watercress are different plants, although both have a peppery flavor and are eaten as greens. Garden cress typically has smaller, more delicate leaves; a recipe specifically calling for watercress may need different amounts or a sturdier substitute.

Can you grow garden cress at home?

Yes, garden cress grows readily at home from seed in a shallow pot or tray with moist soil. Give it light and keep the soil damp but not waterlogged; harvest the young leaves with scissors when they are large enough to use.

Can you freeze garden cress?

Garden cress can be frozen, but thawed leaves lose their crisp texture and are not a good choice for fresh salads. Freeze it only if you plan to add it to cooked dishes such as soups, where the softened texture matters less.

Can you use garden cress instead of watercress in a recipe?

Sometimes, but garden cress is more delicate, so it is best for garnishes, sandwiches, and recipes that call for a fresh peppery finish. For a cooked dish needing substantial greens, use a larger amount of a sturdier leafy green instead.

Does garden cress need to be washed before eating?

Yes, rinse garden cress gently under cool running water and separate the leaves to remove soil caught between them. Dry it well before serving so it does not water down a salad; wash it shortly before use rather than before refrigerator storage.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026