Watercress Calories & Nutrition Facts
Nutrient-dense leafy green ranked #1 on CDC powerhouse foods list, extremely rich in vitamin K.
Quick answer
How many calories are in Watercress?
Watercress has 11 calories per 100g. A 1 cup chopped (34g) has about 4 calories. It is a low-calorie food, with most calories coming from protein.
Source review
Watercress Source Review: Raw Leaf Portions and Salad Calories
Reviewed May 17, 2026. This page treats watercress as raw leafy greens, then scales cup, salad-base, bunch, and 100g portions so the calorie answer matches how people actually eat it.
- Watercress is extremely low-calorie by weight, so toppings and dressing usually matter more than the greens.
- Cup portions are useful for salads, while the 100g reference keeps comparison consistent with spinach, lettuce, arugula, and other vegetables.
- Cooked watercress, soup, sauteed greens, and restaurant salads should not reuse the raw-leaf number without accounting for added ingredients.
- USDA FoodData Central and FDA label methodology are used for the nutrition basis, while Calorique adds practical serving math.
Practical Portion Guide for Watercress
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup chopped (34g) | 4 kcal | 0.8g | 0.4g | 0.3g | 0.0g |
| 2 cups salad base (68g) | 7 kcal | 1.6g | 0.9g | 0.5g | 0.1g |
| 1 bunch trimmed (80g) | 9 kcal | 1.8g | 1.0g | 0.6g | 0.1g |
| 100g reference | 11 kcal | 2.3g | 1.3g | 0.8g | 0.1g |
A 100g portion is a large pile of raw leaves. Most real servings are closer to 1-2 cups, so cup and gram examples are both useful.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 15 (Low)
How Watercress Fits Into a Diet
Watercress is best used as a very low-calorie leafy green for salads, sandwiches, omelets, soups, and high-volume plates.
Pair watercress with eggs, tuna, salmon, beans, potatoes, citrus, yogurt dressing, or olive oil when you need more protein, carbs, or fat.
Raw leaves, cooked watercress, restaurant salads, and dressed greens differ mainly because oil, cheese, nuts, croutons, and dressing add calories.
Plan Around Watercress
Zero-Calorie Foods Guide
Use low-calorie vegetables like Watercress to increase meal volume.
Calorie Deficit Calculator
Estimate the daily calorie target that turns low-calorie foods into a real plan.
Keto Diet Guide
Check how low-carb foods like Watercress fit within a ketogenic day.
Calorie Calculator
Calculate your daily intake target before choosing serving sizes.
Compare Watercress With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Watercress | 11 kcal | 2.3g | 1.3g | 0.1g | 0.5g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Watercress: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Watercress?
Watercress contains 11 calories per 100g serving. This includes 9 calories from protein, 5 calories from carbohydrates, and 1 calories from fat.
Is Watercress good for weight loss?
Yes, Watercress is excellent for weight loss with only 11 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Watercress?
Watercress contains 2.3g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Watercress?
Track Watercress by grams when precision matters. A practical starting point is 1 cup chopped (34g), which is about 4 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Watercress keto-friendly?
Yes, Watercress is keto-friendly with only 1.3g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Watercress good for diabetics?
Watercress is generally suitable for people with diabetes with a glycemic index of 15. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Watercress?
Watercress is a good source of vitamins K, C, A and minerals including Calcium, Potassium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Watercress?
Calorique standardizes Watercress nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g