🥬 Watercress has 11 calories per 100 g — 4 in 1 cup
Vegetables · Serving: 1 cup (34 g) · Values are USDA-based estimates.
per 100 g
per serving (1 cup)
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (34 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 11 kcal | 4 kcal | 0.6% |
| Protein | 2.3 g | 0.8 g | 4.6% |
| Carbs | 1.3 g | 0.4 g | 0.5% |
| Fat | 0.1 g | 0.0 g | 0.1% |
| Fibre | 0.5 g | 0.2 g | 1.8% |
| Sugar | 0.2 g | 0.1 g | 0.4% |
| Sodium | 41 mg | 13.9 mg | 1.8% |
| Potassium | 330 mg | 112.2 mg | 7% |
| Calcium | 120 mg | 40.8 mg | 9.2% |
| Iron | 0.2 mg | 0.1 mg | 1.1% |
| Vitamin C | 43 mg | 14.6 mg | 47.8% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Watercress healthy?
With 11 calories and 2.3g protein per 100 g, Watercress sits in the lower-calorie range for everyday foods. As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 11 kcal per 100 g, a serving of 1 cup contributes 4 kcal — easy to slot into a day once you know the number.
- Protein focus: 2.3g protein per 100 g (0.8g per serving) — a modest protein source; pair it with a higher-protein food if protein is your priority.
- Lower-carb eating: 1.3g carbs per 100 g — relatively low in carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Watercress (11 kcal / 100 g): Bok Choy has 13 kcal per 100 g. Celery has 14 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Watercress?
Watercress has 11 calories per 100 g, and 4 calories in 1 cup (34 g).
How much protein is in Watercress?
2.3g protein per 100 g, or 0.8g per serving.
How much sugar is in Watercress?
0.2g sugar per 100 g, or 0.1g per serving.
What is a serving of Watercress?
On this page, a serving is 1 cup (34 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.