Watercress Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 14

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 41mg %2

Total Carbohydrate 1g %0

Dietary Fiber 0g %1

Total Sugars 0g

Protein 2g

Vitamin D 0.0IU %0

Calcium 120.0mg %9

Iron 0.2mg %1

Potassium 330mg %8

Phosphorus 60.0mg %6

* 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.

Vitamins in watercress

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin B3 (Niacin) 0.2mg %1

Choline, total 9.0mg %2

Vitamin B5 (Pantothenic acid) 0.3mg %6

Vitamin E 1.0mg %7

Vitamin B1 (Thiamin) 0.1mg %8

Vitamin B2 (Riboflavin) 0.1mg %9

Vitamin B6 0.1mg %10

Vitamin C 43.0mg %48

Vitamin A 3191.0IU %106

Vitamin K 250.0µg %208

Minerals in watercress

Zinc 0.1mg %1

Iron 0.2mg %1

Selenium 0.9µg %2

Sodium 41.0mg %3

Magnesium 21.0mg %5

Phosphorus 60.0mg %6

Copper 0.1mg %9

Potassium 330.0mg %9

Calcium 120.0mg %9

Manganese 0.2mg %11

Amino Acids in watercress

Cystine 0.0g %2

Methionine 0.0g %3

Histidine 0.0g %5

Leucine 0.2g %6

Lysine 0.1g %6

Isoleucine 0.1g %6

Tyrosine 0.1g %7

Valine 0.1g %7

Tryptophan 0.0g %10

Threonine 0.1g %12

Phenylalanine 0.1g %12

Fatty Acids in watercress

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of watercress is 0.0/100 which makes it a low quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Watercress has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Histidine 15 20
Leucine 59 83
Lysine 45 67
Isoleucine 30 47
Valine 39 69
Tryptophan 6 15
Threonine 23 67
Met+Cys 22 14
Phe+Tyr 30 89

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in watercress is 6.7 which makes it a high P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of watercress is 0.1 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in watercress as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that watercress is lacking.

Nutrient Density Score for watercress is 73/100 (excellent).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for watercress

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.43 <12
Potassium:Sodium 8.05 >2
Caclcium:Magnesium 5.71 <2
Iron:Copper 2.60 <15
Calcium:Phosphorus 2.00 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 79%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

61% of insulinogenic calories