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.
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Recipe total
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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.
% Daily Value: 1 cup chopped (34g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 170068 (Watercress, raw); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup chopped (34g) | % DV |
|---|---|---|---|---|
| Protein | 2.3g | 5% | 0.8g | 2% |
| Dietary fiber | 0.5g | 2% | 0.2g | 1% |
| Total carbohydrate | 1.3g | 0% | 0.4g | 0% |
| Total fat | 0.1g | 0% | 0g | 0% |
| Sodium | 41mg | 2% | 14mg | 1% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 330mg | 7% | 112mg | 2% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 170068.
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
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Keto Diet Guide
Check how low-carb foods like Watercress fit within a ketogenic day.
Calorie Calculator
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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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Watercress: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup chopped Watercress?
1 cup chopped (34g) of Watercress has about 4 calories, 0.8g protein, 0.4g carbohydrates, 0.2g fiber, and 0.0g fat. The 34g portion weight is the USDA FoodData Central household measure for FDC ID 170068 (Watercress, raw), scaled from the 100g reference values.
Is Watercress high in protein?
Watercress has 2.3g protein per 100g, which is 5% of the 50g FDA Daily Value. 1 cup chopped (34g) supplies about 0.8g, or 2% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Watercress a good source of potassium?
USDA FoodData Central lists 330mg potassium per 100g for Watercress, raw (FDC ID 170068), which is 7% of the 4,700mg Daily Value. 1 cup chopped (34g) provides about 112mg, or 2% DV, a low contribution by the FDA 5% guide.
How many calories are in Watercress?
Watercress contains 11 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 9 calories from protein, 5 calories from carbohydrates, and 1 calories from fat; these estimates may not add up exactly to the listed total.
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 may fit a diabetes meal plan with a listed glycemic index of 15, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Watercress?
Calorique's food profile lists vitamins K, C, A and minerals including Calcium, Potassium, Phosphorus for Watercress. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 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