Watercress
Watercress, raw- USDA Link
- USDA FoodData Central
- USDA Category
- Vegetables and Vegetable Products
- Food Groups
-
- Diets
-
Vegetarian Vegan Pescatarian
- Nutrient Count
- 90
- Non-Zero Nutrient Count
- 62
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Nutrition Data
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General
| Weight | 100 g |
| Energy | 11 kcal |
| Carbohydrate | 1.29 g |
| Fat | 0.1 g |
| Protein | 2.3 g |
| Water | 95.11 g |
| Non-Water | 4.89 g |
| Fiber | 0.5 g |
| Ash | 1.2 g |
| Alcohol | 0 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
Energy from
|
Carbohydrate
An estimate of the calories provided by the carbohydrate in this food.
|
4 kcal |
|
Starch
An estimate of the calories provided by the starch in this food.
|
- kcal |
|
Sugars
An estimate of the calories provided by the sugar in this food.
|
4 kcal |
|
Fat
An estimate of the calories provided by the fat in this food.
|
1 kcal |
|
Saturated Fat
An estimate of the calories provided by the saturated fat in this food.
|
0 kcal |
|
Monounsaturated Fat
An estimate of the calories provided by the monounsaturated fat in this food.
|
0 kcal |
|
Polyunsaturated Fat
An estimate of the calories provided by the polyunsaturated fat in this food.
|
0 kcal |
|
Protein
An estimate of the calories provided by the protein in this food.
|
7 kcal |
Composite
|
Amino Acid Score
The lowest percentage when the essential amino acids in this food are divided by those found in whole egg protein (and multiplied by 100). Requires a complete amino acid profile.
|
22.61 % |
|
Micronutrients
The percentage of the selected nutrient target's intake of all micronutrients that is in this food. Note: because the USDA database is missing values for several nutrients, this value will never be 100%.
|
8.92 % |
|
Vitamins
The percentage of the selected nutrient target's intake of all vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
15.86 % |
|
B Vitamins
The percentage of the selected nutrient target's intake of B vitamins that is in this food. Note: because the USDA database is missing values for biotin, this value will never be 100%.
|
4.25 % |
|
Fat Soluble Vitamins
The percentage of the selected nutrient target's intake of fat soluble vitamins that is in this food. Each nutrient is weighted equally.
|
31.11 % |
|
Minerals
The percentage of the selected nutrient target's intake of all minerals that is in this food. Note: because the USDA database is missing values for several minerals, this value will never be 100%.
|
3.38 % |
|
Electrolytes
The percentage of the selected nutrient target's intake of the electrolyte minerals that is in this food. Each nutrient is weighted equally.
|
5.76 % |
* % based on Daily Value targets
Minerals
| Calcium | (9.2%) 120 mg |
| Iron | (1.1%) 0.2 mg |
| Magnesium | (5.0%) 21 mg |
| Phosphorus | (4.8%) 60 mg |
| Potassium | (7.0%) 330 mg |
| Sodium | (1.8%) 41 mg |
| Zinc | (1.0%) 0.11 mg |
| Copper | (8.6%) 0.077 mg |
| Manganese | (10.6%) 0.244 mg |
| Selenium | (1.6%) 0.9 μg |
| Fluoride | - μg |
* % based on Daily Value targets
Vitamins
| Vitamin B1 | (7.5%) 0.09 mg |
| Vitamin B2 | (9.2%) 0.12 mg |
| Vitamin B3 | (1.3%) 0.2 mg |
| Vitamin B5 | (6.2%) 0.31 mg |
| Vitamin B6 | (7.6%) 0.129 mg |
| Vitamin B12 | (0.0%) 0 μg |
| Folate | (2.3%) 9 μg DFE |
| Folate, food | 9 μg |
| Folic acid | 0 μg |
| Vitamin C | (47.8%) 43 mg |
| Choline | (1.6%) 9 mg |
| Betaine | - mg |
| Vitamin A | 3191 IU |
| Vitamin A | (17.8%) 160 μg RAE |
| Retinol | 0 μg |
| Beta-Carotene | 1914 μg |
| Alpha-Carotene | 0 μg |
| Beta-Cryptoxanthin | 0 μg |
| Lycopene | 0 μg |
| Lutein and zeaxanthin | 5767 μg |
| Vitamin D | 0 IU |
| Vitamin D | (0.0%) 0 μg |
| Vitamin D2 | - μg |
| Vitamin D3 | - μg |
| Vitamin E | 1 mg |
| Alpha-Tocopherol | (6.7%) 1 mg |
| Beta-Tocopherol | - mg |
| Gamma-Tocopherol | - mg |
| Delta-Tocopherol | - mg |
| Alpha-Tocotrienol | - mg |
| Beta-Tocotrienol | - mg |
| Gamma-Tocotrienol | - mg |
| Delta-Tocotrienol | - mg |
| Vitamin K | (208.3%) 250 μg |
| Vitamin K1 | 250 μg |
| Vitamin K1 Hydrogenated | - μg |
| Vitamin K2 MK-4 | - μg |
* % based on Daily Value targets
Protein
| Protein | 2.3 g |
| Alanine | 0.137 g |
| Arginine | 0.15 g |
| Aspartic acid | 0.187 g |
| Cystine | 0.007 g |
| Glutamic acid | 0.19 g |
| Glycine | 0.112 g |
| Histidine | 0.04 g |
| Isoleucine | 0.093 g |
| Leucine | 0.166 g |
| Lysine | 0.134 g |
| Methionine | 0.02 g |
| Phenylalanine | 0.114 g |
| Proline | 0.096 g |
| Serine | 0.06 g |
| Threonine | 0.133 g |
| Tryptophan | 0.03 g |
| Tyrosine | 0.063 g |
| Valine | 0.137 g |
| Hydroxyproline | - g |
Carbohydrates
| Carbohydrate | 1.29 g |
|
Net Carbohydrate
Total carbohydrate minus fiber.
|
0.79 g |
| Fiber | 0.5 g |
| Starch | - g |
| Sugars | 0.2 g |
| Sucrose | - g |
| Glucose | - g |
| Fructose | - g |
| Lactose | - g |
| Maltose | - g |
| Galactose | - g |
Lipids
| Fat | 0.1 g |
| Saturated Fat | 0.027 g |
| Butyric Acid | 0 g |
| Caproic Acid | 0 g |
| Caprylic Acid | 0 g |
| Capric Acid | 0 g |
| Lauric Acid | 0 g |
| Tridecylic Acid | - g |
| Myristic Acid | 0 g |
| Pentadecylic Acid | - g |
| Palmitic Acid | 0.024 g |
| Margaric Acid | - g |
| Stearic Acid | 0.003 g |
| Arachidic Acid | - g |
| Behenic Acid | - g |
| Lignoceric Acid | - g |
| Monounsaturated Fat | 0.008 g |
| Myristoleic Acid | - g |
| Pentadecenoic Acid | - g |
| 16:1 undifferentiated | 0.002 g |
| Palmitoleic Acid | - g |
| 16:1 trans | - g |
| Heptadecenoic Acid | - g |
| 18:1 undifferentiated | 0.006 g |
| Oleic Acid | - g |
| 18:1 trans | - g |
| Vaccenic Acid | - g |
| Gadoleic Acid | 0 g |
| 22:1 undifferentiated | 0 g |
| Erucic Acid | - g |
| 22:1 trans | - g |
| Nervonic Acid | - g |
| Polyunsaturated Fat | 0.035 g |
| 18:2 undifferentiated | 0.012 g |
| Linoleic Acid | - g |
| CLA | - g |
| 18:2 (mixed isomers) | - g |
| 18:2 trans, not further defined | - g |
| 18:2 trans, trans | - g |
| 18:3 undifferentiated | 0.023 g |
| Alpha-linolenic Acid | - g |
| Gamma-linolenic Acid | - g |
| 18:3 (mixed isomers) | - g |
| Parinaric Acid | 0 g |
| Eicosadienoic Acid | - g |
| 20:3 undifferentiated | - g |
| 20:3 (n-3) | - g |
| 20:3 (n-6) | - g |
| 20:4 undifferentiated | 0 g |
| Arachidonic | - g |
| EPA | 0 g |
| 21:5 | - g |
| 22:4 | - g |
| DPA | 0 g |
| DHA | 0 g |
| Trans Fat | 0 g |
| Monoenoic Trans Fat | - g |
| Polyenoic Trans Fat | - g |
| Cholesterol | 0 mg |
| Phytosterols | - mg |
| Stigmasterol | - mg |
| Campesterol | - mg |
| Beta-Sitosterol | - mg |