Ingredients
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Vegetables
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Watercress
Peak season
Season
Apr–Oct
Ruled by
☽ Moon
Calories
10 kcal
Protein
1.9 g
MW reference
1
Watercress
Watercress reaches its peak between April and October, flourishing in the chalk-stream beds of southern England. Famous for its intense, peppery bite, it acts as a versatile salad base or soup ingredient. It is a nutritional powerhouse, containing significant amounts of vitamins K, A, C, and dietary calcium.
Nutrition facts
Per 100 g
Energy10 kcal / 43 kJ
Protein1.9 g
Fat0.3 g
— saturated0.1 g
Fibre1.5 g
Salt37 mg Na
Vitamin C62.0 mg
Iron0.72 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Watercress, raw · 13-669 · DG
11 samples, UK and imported
Energy & Proximates
Energy10.00kcal
Energy43.00kJ
Water94.80g
Protein1.90g
Fat0.30g
Carbohydrates—g
of which sugars—g
of which starch—g
Fibre (AOAC)1.50g
Fibre (NSP)1.50g
Alcohol—g
Fat Breakdown
Total fat0.30g
Saturated0.09g
Monounsaturated0.03g
Polyunsaturated0.12g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium37.00mg
Potassium300.00mg
Calcium138.00mg
Magnesium16.00mg
Phosphorus61.00mg
Iron0.720mg
Copper0.050mg
Zinc0.500mg
Selenium1.00µg
Iodine7.00µg
Vitamins
Vitamin A265.00µg
Vitamin D—µg
Vitamin E1.460mg
Vitamin C62.00mg
Thiamin (B1)0.160mg
Riboflavin (B2)0.060mg
Niacin (B3)0.300mg
Vitamin B60.230mg
Vitamin B12—µg
Folate43.00µg
Recipes using Watercress
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