Food · Vegetables and Vegetable Products

Watercress nutrition facts

A typical portion of watercress (1 cup, chopped; 34 g, raw (SR Legacy)) has 0 calories and less than 1g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 11 calories (raw) to 36 (cooked).

Nutrition Facts

Serving size1 cup, chopped (34g)

AmountPortion

Amount per serving

Calories0

% Daily Value*

Total Fat 0g0%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 0g0%

Dietary Fiber 0g1%

Total Sugars 0g

Includes Added Sugars not declared

Protein <1g2%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 0.1mg0%

Potassium 110mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Watercress, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 2.3g; more than 26% of 8,218 USDA reference foods
Calories per 100 g: 11; more than 1% of reference foods
Sodium per 100 g: 41mg; more than 29% of reference foods

1 cup, chopped weighs 34 g in USDA's record for Watercress, raw (FDC 170068).

Where the calories come from: 34% carbohydrate, 6% fat and 60% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin K85 µg in 1 cup, chopped (34 g), 71% of the Daily Value
Vitamin C15 mg in 1 cup, chopped (34 g), 16% of the Daily Value

Source: USDA FoodData Central (FDC 170068), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of watercress USDA describes

Cooked has the most calories per 100 g (36); the fewest: Raw (SR Legacy) (11)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 3 USDA descriptions of watercress, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Watercress, raw (SR Legacy)Same values: Watercress, raw	11	2.3 g	0.1 g	41 mg
Watercress, cooked	36	2.4 g	2.8 g	173 mg

Every nutrient in this record (87)

The portion is 1 cup, chopped (34 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	0.78 g	2.30 g	2%
Total lipid (fat)	0.034 g	0.10 g	0%
Carbohydrate, by difference	0.44 g	1.29 g	0%
Ash	0.41 g	1.20 g
Energy	3.74 kcal	11.0 kcal
Alcohol, ethyl	0 g	0 g
Water	32.3 g	95.1 g
Total Sugars	0.068 g	0.20 g
Fiber, total dietary	0.17 g	0.50 g	1%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.0092 g	0.027 g	0%
Fatty acids, total monounsaturated	0.0027 g	0.0080 g
Fatty acids, total polyunsaturated	0.012 g	0.035 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	40.8 mg	120 mg	3%
Iron, Fe	0.068 mg	0.20 mg	0%
Magnesium, Mg	7.14 mg	21.0 mg	2%
Phosphorus, P	20.4 mg	60.0 mg	2%
Potassium, K	112 mg	330 mg	2%
Sodium, Na	13.9 mg	41.0 mg	1%
Zinc, Zn	0.037 mg	0.11 mg	0%
Copper, Cu	0.026 mg	0.077 mg	3%
Manganese, Mn	0.083 mg	0.24 mg	4%
Selenium, Se	0.31 µg	0.90 µg	1%

Vitamins (24)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	54.4 µg	160 µg	6%
Carotene, beta	651 µg	1,914 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.34 mg	1.00 mg	2%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,961 µg	5,767 µg
Vitamin C, total ascorbic acid	14.6 mg	43.0 mg	16%
Thiamin	0.031 mg	0.090 mg	3%
Riboflavin	0.041 mg	0.12 mg	3%
Niacin	0.068 mg	0.20 mg	0%
Pantothenic acid	0.11 mg	0.31 mg
Vitamin B-6	0.044 mg	0.13 mg	3%
Folate, total	3.06 µg	9.00 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	3.06 mg	9.00 mg	1%
Vitamin K (phylloquinone)	85.0 µg	250 µg	71%
Folic acid	0 µg	0 µg
Folate, food	3.06 µg	9.00 µg
Folate, DFE	3.06 µg	9.00 µg	1%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.010 g	0.030 g
Threonine	0.045 g	0.13 g
Isoleucine	0.032 g	0.093 g
Leucine	0.056 g	0.17 g
Lysine	0.046 g	0.13 g
Methionine	0.0068 g	0.020 g
Cystine	0.0024 g	0.0070 g
Phenylalanine	0.039 g	0.11 g
Tyrosine	0.021 g	0.063 g
Valine	0.047 g	0.14 g
Arginine	0.051 g	0.15 g
Histidine	0.014 g	0.040 g
Alanine	0.047 g	0.14 g
Aspartic acid	0.064 g	0.19 g
Glutamic acid	0.065 g	0.19 g
Glycine	0.038 g	0.11 g
Proline	0.033 g	0.096 g
Serine	0.020 g	0.060 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0.0082 g	0.024 g
SFA 18:0	0.0010 g	0.0030 g
MUFA 18:1	0.0020 g	0.0060 g
PUFA 18:2	0.0041 g	0.012 g
PUFA 18:3	0.0078 g	0.023 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.00068 g	0.0020 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 170068: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in watercress?

0 in 1 cup, chopped (34 g) of raw (SR Legacy); 11 to 36 per 100 g across USDA's descriptions.

How much protein is in watercress?

less than 1g in 1 cup, chopped; 2.3 g per 100 g.

How much sodium is in watercress?

15mg in 1 cup, chopped; 41 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov