Watercress, raw

Nutritional value of  Watercress, raw
Serving Size: 1 Cup chopped, 34 g

Calories 4 Kcal. Calories from Fat 0.27 Kcal.

Proximity Amount % DV
Water 32.34 g N/D
Energy 4 Kcal N/D
Energy 16 kJ N/D
Protein 0.78 g 1.56%
Total Fat (lipid) 0.03 g 0.09%
Ash 0.41 g N/D
Carbohydrate 0.44 g 0.34%
Total dietary Fiber 0.2 g 0.53%
Total Sugars 0.07 g N/D

Minerals Amount % DV
Calcium, Ca 41 mg 4.10%
Iron, Fe 0.07 mg 0.88%
Magnesium, Mg 7 mg 1.67%
Phosphorus, P 20 mg 2.86%
Potassium, K 112 mg 2.38%
Sodium, Na 14 mg 0.93%
Zinc, Zn 0.04 mg 0.36%
Copper, Cu 0.026 mg 2.89%
Manganese, Mn 0.083 mg 3.61%
Selenium, Se 0.3 µg 0.55%


Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.031 mg 2.58%
Vitamin B2 (Riboflavin) 0.041 mg 3.15%
Vitamin B3 (Niacin) 0.068 mg 0.43%
Vitamin B5 (Pantothenic acid) 0.105 mg 2.10%
Vitamin B6 (Pyridoxine) 0.044 mg 3.38%
Vitamin B9 (Folate) 3 µg 0.75%
Folic Acid 0 µg N/D
Folate, food 3 µg N/D
Folate, DEF 3 µg N/D
Choline 3.1 mg 0.56%
Vitamin C (Ascorbic acid) 14.6 mg 16.22%
Fat soluble Vitamins
Vitamin A, RAE 54 µg 7.71%
Vitamin A, IU 1085 IU N/D
Beta Carotene 651 µg N/D
Lutein + zeaxanthin 1961 µg N/D
Vitamin E (alpha-tocopherol) 0.34 mg 2.27%
Vitamin K (phylloquinone) 85 µg 70.83%

Lipids Amount % DV
Fatty acids, total saturated 0.009 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.008 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.001 g N/D
Fatty acids, total monounsaturated 0.003 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.001 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.002 g N/D
Fatty acids, total polyunsaturated 0.012 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.004 g N/D
Linolenic acid 18:3 (Octadecatrienoic acid) 0.008 g N/D

Amino acids Amount % DV
Tryptophan 0.01 g 2.27%
Threonine 0.045 g 2.56%
Isoleucine 0.032 g 1.91%
Leucine 0.056 g 1.52%
Lysine 0.046 g 1.38%
Methionine 0.007 g N/D
Cystine 0.002 g N/D
Phenylalanine 0.039 g N/D
Tyrosine 0.021 g N/D
Valine 0.047 g 2.23%
Arginine 0.051 g N/D
Histidine 0.014 g 1.14%
Alanine 0.047 g N/D
Aspartic acid 0.064 g N/D
Glutamic acid 0.065 g N/D
Glycine 0.038 g N/D
Proline 0.033 g N/D
Serine 0.02 g N/D

Flavonols Amount % DV
Kaempferol 7.8 mg N/D
Myricetin 0.1 mg N/D
Quercetin 10.2 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.