Nutrients in 100 grams of Watercress

Raw Watercress (Nasturtium officinale).

Macros Ratio

Protein Fat Carbs

60%

34%

100 g ▼

Macro Nutrients

Watercress

Energy11 kcal

0.38%

Raw Watercress have 11 kcal of Energy per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.1 g

0.1%

Raw Watercress have 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.084%

Raw Watercress have 0.027 g of Saturated Fat per 100 grams, which is 0.084% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.44%

Raw Watercress have 0.023 g of Omega 3 per 100 grams, which is 1.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.012 g

0.071%

Raw Watercress have 0.012 g of Omega 6 per 100 grams, which is 0.071% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Watercress have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate1.3 g

0.99%

Raw Watercress have 1.29 g of Carbohydrate per 100 grams, which is 0.99% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.2 g

0.28%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Watercress have 0.2 g of Sugars per 100 grams, which is 0.28% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber0.5 g

1.3%

Raw Watercress have 0.5 g of Fiber per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.3 g

4.1%

Raw Watercress have 2.3 g of Protein per 100 grams, which is 4.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Watercress

Vitamin A160 μg

17.8%

RAE, retinol activity equivalents

Raw Watercress have 160 μg of Vitamin A per 100 grams, which is 17.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.09 mg

7.5%

Thiamine

Raw Watercress have 0.09 mg of Vitamin B1 per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.23%

Riboflavin

Raw Watercress have 0.12 mg of Vitamin B2 per 100 grams, which is 9.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.2 mg

1.25%

Niacin, nicotinic acid, niacinamide

Raw Watercress have 0.2 mg of Vitamin B3 per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.2%

Pantothenic acid

Raw Watercress have 0.31 mg of Vitamin B5 per 100 grams, which is 6.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

9.92%

Pyridoxine

Raw Watercress have 0.129 mg of Vitamin B6 per 100 grams, which is 9.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B99 μg

2.25%

Folates and Folic Acid

Raw Watercress have 9 μg of Vitamin B9 per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Watercress have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C43 mg

47.8%

Ascorbic acid

Raw Watercress have 43 mg of Vitamin C per 100 grams, which is 47.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Watercress have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1 mg

6.67%

Tocopherols and Tocotrienols

Raw Watercress have 1 mg of Vitamin E per 100 grams, which is 6.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K250 μg

208%

Phytomenadione or phylloquinone

Raw Watercress have 250 μg of Vitamin K per 100 grams, which is 208% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress

Calcium120 mg

12%

Raw Watercress have 120 mg of Calcium per 100 grams, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.077 mg

8.56%

Raw Watercress have 0.077 mg of Copper per 100 grams, which is 8.56% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.2 mg

2.5%

Raw Watercress have 0.2 mg of Iron per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium21 mg

Raw Watercress have 21 mg of Magnesium per 100 grams, which is 5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.6%

Raw Watercress have 0.244 mg of Manganese per 100 grams, which is 10.6% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus60 mg

8.57%

Raw Watercress have 60 mg of Phosphorus per 100 grams, which is 8.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium330 mg

9.7%

Raw Watercress have 330 mg of Potassium per 100 grams, which is 9.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.9 μg

1.64%

Raw Watercress have 0.9 μg of Selenium per 100 grams, which is 1.64% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium41 mg

2.73%

Raw Watercress have 41 mg of Sodium per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.11 mg

Raw Watercress have 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water95 g

2.57%

Raw Watercress have 95.11 g of Water per 100 grams, which is 2.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Watercress:

100 grams of Watercress has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin C.
It also has a good amount of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6.
This vegetable has some Vitamin B5 and Vitamin E.
While 100 grams of product has trace amounts of Vitamin B3 and Vitamin B9, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Watercress:

100 grams of Watercress has a good amount of Calcium, Copper, Manganese, Phosphorus and Potassium.
It has some Iron, Magnesium and Sodium.
The product has trace amounts of Selenium and Zinc.

Macronutrients in 100 grams of Raw Watercress:

100 grams of Watercress has some Protein.
While 100 grams of product has trace amounts of Omega 3, Carbohydrate and Fiber, it has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Raw Watercress with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Watercress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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