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.
Source:
https://ndb.nal.usda.gov/ 
