Watercress — Nutrition & Calories
Watercress per 100g: 11 cal · 2.3g protein · 1.3g carbs · 0.1g fat · 0.5g fiber. Nutrient-dense leafy green ranked #1 on CDC powerhouse foods list, extremely rich in vitamin K.
Watercress contains 11 calories per 100g serving — 2.3g protein, 1.3g carbs, 0.1g fat, 0.5g fiber, 41mg sodium. Per 100g: 11 calories. Vegan. Keto-friendly. Gluten-free. Nutrient-dense leafy green ranked #1 on CDC powerhouse foods list, extremely rich in vitamin K.
Watercress Macros (per 100g)
Watercress Calories by Serving Size
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 g (100g) | 11 cal | 2.3g | 1.3g | 0.1g |
| 100g | 11 cal | 2.3g | 1.3g | 0.1g |
| 200g | 22 cal | 4.6g | 2.6g | 0.2g |
| 1 cup (~240g) | 26 cal | 5.5g | 3.1g | 0.2g |
| 1 oz (28g) | 3 cal | 0.6g | 0.4g | 0.0g |
Burn Off Watercress (11 calories) — Exercise Time
For a 154 lb (70 kg) person, time needed to burn 11 calories from Watercress:
- Walking (3 mph)3 min
- Running (6 mph)1 min
- Cycling (moderate)1 min
- Swimming (moderate)1 min
Calculated from MET values per Compendium of Physical Activities 2024 (Ainsworth et al., updated from 2011).
Diet Compatibility
Frequently Asked Questions
How many calories are in Watercress?
Watercress contains 11 calories per 100g serving. That's 11 calories per 100g, or 26 calories per cup (~240g). Calorie content varies based on preparation method.
What's the protein content in Watercress?
Watercress has 2.3g of protein per 100g (2.3g protein per 100g). Low protein content; consider pairing with high-protein foods.
Is Watercress keto-friendly?
Yes, Watercress is keto-friendly. With 1.3g carbs and 0.1g fat per 100g, it fits within standard keto macros (under 20-50g carbs/day). Net carbs: 0.8g.
Is Watercress suitable for vegans?
Yes, Watercress is vegan. It contains no animal products. Often used in plant-based diets for flavor.
What are the macros for Watercress?
Per 100g: 11 calories, 2.3g protein (84% cal), 1.3g carbs (47% cal), 0.1g fat (8% cal). Fiber: 0.5g. Sodium: 41mg.
How much Watercress should I eat to lose weight?
For weight loss, Watercress fits a calorie deficit if portioned. A typical 500 cal/day deficit means Watercress can comprise up to 4545g as a snack, or paired with vegetables for a meal. Use our Calorie Deficit Calculator to determine your daily target.