Healthsomeness Written Logo


This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Watercress Nutritional Information (per 100g)

Water: 95.1 g
Calories: 11 kcal
Protein: 2.3 g
Carbohydrate: 1.3 g
Dietary fiber: 0.5 g
Sugars: 0.2 g
Fat: 0.1 g
Vitamin C: 43 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.2 mg
Vitamin B6: 0.1 mg
Vitamin B9: 9 μg
Vitamin A: 160 μg
Vitamin E: 1 mg
Vitamin K: 250 μg
Calcium: 120 mg
Iron: 0.2 mg
Magnesium: 21 mg
Phosphorus: 60 mg
Potassium: 330 mg
Sodium: 41 mg
Zinc: 0.1 mg

Watercress is an aquatic plant native to Europe and Asia, and a member of the brassica family. A peppery salad leaf often compared to arugula in a culinary sense, watercress is a tasty addition to far more than just salads; stir fries, soups and egg dishes also go great with this fiery leaf.

Watercress is a ‘typical’ brassica; in that it has large amounts of unique and potent anti-cancer compounds, carotenoids that promote eye health, and a ridiculously high nutritional density.

Watercress is, like many brassicas, rather predictable nutritionally (those of you who have read about broccoli or bok choy will probably know what’s coming); high levels of vitamins K, C, and A predominate here.

100g of watercress contains 238% of your daily value (DV) of vitamin K, 52% DV of vitamin C, and 20% DV of vitamin A equivalent.

As the arugula, broccoli and carrot sections respectively explain, these three nutrients will ensure bone health and blood clotting (K), connective tissue and cardiovascular health (C), and long-term eye maintenance (A). All of which is a great reason to eat your green vegetables!

In addition, watercress has substantial amounts of calcium (12% DV per 100g), which, together with the effects of vitamin K, make for strong, healthy bones. Watercress also contains 10% DV per 100g of vitamin B6, a vitamin important for a vast range of processes, like creating the neurotransmitters serotonin and dopamine, which act in neural pathways and help to regulate mood among other things.

Finally, watercress benefits from two of the main positive effects of brassicas generally: cancer prevention and eye health.