Other Foods · SOURCE-BASED NUTRITION
Watercress, raw nutrition facts
Survey (FNDDS)
Watercress, raw. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 11 kcal | — |
| Protein | 2.3 g | 4.6% |
| Carbohydrate, by difference | 1.29 g | 0.5% |
| Total lipid (fat) | 0.1 g | 0.1% |
| Fiber, total dietary | 0.5 g | 1.8% |
| Total Sugars | 0.2 g | — |
| Fatty acids, total saturated | 0.03 g | 0.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 41 mg | 1.8% |
| Potassium, K | 330 mg | 7% |
| Calcium, Ca | 120 mg | 9.2% |
| Iron, Fe | 0.2 mg | 1.1% |
| Magnesium, Mg | 21 mg | 5% |
| Phosphorus, P | 60 mg | 4.8% |
| Zinc, Zn | 0.11 mg | 1% |
| Copper, Cu | 0.08 mg | 8.6% |
| Selenium, Se | 0.9 µg | 1.6% |
| Vitamin A, RAE | 160 µg | 17.8% |
| Vitamin C, total ascorbic acid | 43 mg | 47.8% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 1 mg | 6.7% |
| Vitamin K (phylloquinone) | 250 µg | 208% |
| Thiamin | 0.09 mg | 7.5% |
| Riboflavin | 0.12 mg | 9.2% |
| Niacin | 0.2 mg | 1.3% |
| Vitamin B-6 | 0.13 mg | 7.6% |
| Folate, DFE | 9 µg | 2.3% |
| Vitamin B-12 | 0 µg | 0% |
| Choline, total | 9 mg | 1.6% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 1,910 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Fatty acids, total monounsaturated | 0.01 g | — |
| Fatty acids, total polyunsaturated | 0.04 g | — |
| Folate, food | 9 µg | — |
| Folate, total | 9 µg | — |
| Folic acid | 0 µg | — |
| Lutein + zeaxanthin | 5,770 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.01 g | — |
| MUFA 20:1 | 0 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 0.01 g | — |
| PUFA 18:3 | 0.02 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 0 µg | — |
| SFA 10:0 | 0 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.02 g | — |
| SFA 18:0 | 0 g | — |
| SFA 4:0 | 0 g | — |
| SFA 6:0 | 0 g | — |
| SFA 8:0 | 0 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 95.1 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Vitamin K (208% DV), Vitamin C (47.8% DV) and Vitamin A (17.8% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Vitamin K: blood clotting and bone metabolism
This amount provides 250 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 43 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin A: vision and immune function
This amount provides 160 µg. Vitamin A supports normal vision, immune function, growth and cell development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Vitamin K
This amount provides 250 µg. Vitamin K is needed for normal blood clotting and proteins involved in bone metabolism. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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