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Watercress Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-07-01

Written and reviewed by the NatureClaim Team




Watercress

Overview of Watercress Nutrition

Scientific Name: Nasturtium officinale

Order: Brassicales

Family: Brassicaceae

Watercress is small to medium in size with many leaflets that grow on thin stems connected to a cluster of roots. The green leaves are ovate to round in shape with scalloped edges.



Calories
Name Amount % Daily Value
Calories 11 kcal 1%


Carbohydrates
Name Amount % Daily Value
Total Carbs 1.29 g 0%
Dietary Fiber 0.50 g 2%
Sugars 0.20 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.10 g 0%
Saturated Fat 0.03 g 0%
Monounsaturated Fat 0.01 g
Polyunsaturated Fat, total 0.04 g
  • 18:2 n-6 (LA), Omega-6
 0.01 g
  • 18:3 n-6 (GLA)
 - g
  • 18:3 n-3 (ALA), Omega-3
 0.02 g
  • 18:4 n-3 (SDA)
 0.00 g
  • 20:5 n-3 (EPA)
 0.00 g
  • 22:5 n-3 (DPA)
 0.00 g
  • 22:6 n-3 (DHA)
 0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 2.30 g 5%
  • Tryptophan
 0.03 g
  • Threonine
 0.13 g
  • Isoleucine
 0.09 g
  • Leucine
 0.17 g
  • Lysine
 0.13 g
  • Methionine
 0.02 g
  • Cystine
 0.01 g
  • Phenylalanine
 0.11 g
  • Tyrosine
 0.06 g
  • Valine
 0.14 g
  • Arginine
 0.15 g
  • Histidine
 0.04 g
  • Alanine
 0.14 g
  • Aspartic Acid
 0.19 g
  • Glutamic Acid
 0.19 g
  • Glycine
 0.11 g
  • Proline
 0.10 g
  • Serine
 0.06 g


Vitamins
Name Amount % Daily Value
Vitamin C 43.00 mg 48%
Thiamin 0.09 mg 8%
Riboflavin 0.12 mg 9%
Niacin 0.20 mg 1%
Pantothenic Acid 0.31 mg 6%
Vitamin B6 0.13 mg 8%
Folate, total 9.00 mg 2%
  • Folic Acid
 0.00 mcg
  • Food Folate (dietary folate equivalent)
 9.00 mcg
Choline 9.00 mg 2%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 159.49 mcg 18%
  • Retinol Acitiviy Equivalent
 160.00 mcg
  • Retinol
 0.00 mcg
  • Beta-Carotene
 1914.00 mcg
  • Alpha-Carotene
 0.00 mcg
  • Beta-Cryptoxanthin
 0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 5767.00 mcg
Vitamin E, total 1.00 mg 7%
  • Alpha-Tocopherol
 1.00 mg
  • Beta-Tocopherol
 - mg
  • Gamma-Tocopherol
 - mg
  • Delta-Tocopherol
 - mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 250.00 mcg 208%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 120.00 mg 9%
Iron 0.20 mg 1%
Magnesium 21.00 mg 5%
Phosphorus 60.00 mg 5%
Potassium 330.00 mg 7%
Sodium 41.00 mg 2%
Zinc 0.11 mg 1%
Copper 0.08 mg 9%
Manganese 0.24 mg 10%
Selenium 0.90 mcg 2%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 95.11 g
Ash 1.20 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.