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Vegetables · Nutrition facts

Raw Watercress

11 calories and 2.3 g of protein per 100 g. Reported fiber: 0.5 g.

USDA SR LegacyPublished Apr 2019

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Watercress, raw

Source category
Vegetables and Vegetable Products
Nutrition basis
Per 100 g
Source record
USDA FDC 170068
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 53% of 1,428 other complete vegetables profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
4calories
in 34 g
NutrientAmountDaily value
Protein0.8 g—
Carbohydrate0.4 g0%
Fat0 g0%
Fiber0.2 g1%
Total sugars0.1 g—
Sodium14 mg1%
Saturated fat0 g0%
Potassium112 mg2%
Calcium41 mg3%
Iron0.07 mg0%
Magnesium7 mg2%
Vitamin C14.6 mg16%
Vitamin D0 µg0%
Estimated energy from macros
Protein 60%Carbs 34%Fat 6%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 41.8 g protein in 1,818.2 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

All 90 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water95.11 g1051
Energy11 kcal1008
Energy46 kj1062
Protein2.3 g1003
Total lipid (fat)0.1 g1004
Ash1.2 g1007
Carbohydrate, by difference1.29 g1005
Fiber, total dietary0.5 g1079
Sugars, Total0.2 g2000
Calcium, Ca120 mg1087
Iron, Fe0.2 mg1089
Magnesium, Mg21 mg1090
Phosphorus, P60 mg1091
Potassium, K330 mg1092
Sodium, Na41 mg1093
Zinc, Zn0.11 mg1095
Copper, Cu0.077 mg1098
Manganese, Mn0.244 mg1101
Selenium, Se0.9 µg1103
Vitamin C, total ascorbic acid43 mg1162
Thiamin0.09 mg1165
Riboflavin0.12 mg1166
Niacin0.2 mg1167
Pantothenic acid0.31 mg1170
Vitamin B-60.129 mg1175
Folate, total9 µg1177
Folic acid0 µg1186
Folate, food9 µg1187
Folate, DFE9 µg1190
Choline, total9 mg1180
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE160 µg1106
Retinol0 µg1105
Carotene, beta1,914 µg1107
Carotene, alpha0 µg1108
Cryptoxanthin, beta0 µg1120
Vitamin A, IU3,191 iu1104
Lycopene0 µg1122
Lutein + zeaxanthin5,767 µg1123
Vitamin E (alpha-tocopherol)1 mg1109
Vitamin E, added0 mg1242
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Vitamin K (phylloquinone)250 µg1185
Fatty acids, total saturated0.027 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00 g1261
SFA 10:00 g1262
SFA 12:00 g1263
SFA 14:00 g1264
SFA 16:00.024 g1265
SFA 18:00.003 g1266
Fatty acids, total monounsaturated0.008 g1292
MUFA 16:10.002 g1275
MUFA 18:10.006 g1268
MUFA 20:10 g1277
MUFA 22:10 g1279
Fatty acids, total polyunsaturated0.035 g1293
PUFA 18:20.012 g1269
PUFA 18:30.023 g1270
PUFA 18:40 g1276
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Fatty acids, total trans0 g1257
Cholesterol0 mg1253
Tryptophan0.03 g1210
Threonine0.133 g1211
Isoleucine0.093 g1212
Leucine0.166 g1213
Lysine0.134 g1214
Methionine0.02 g1215
Cystine0.007 g1216
Phenylalanine0.114 g1217
Tyrosine0.063 g1218
Valine0.137 g1219
Arginine0.15 g1220
Histidine0.04 g1221
Alanine0.137 g1222
Aspartic acid0.187 g1223
Glutamic acid0.19 g1224
Glycine0.112 g1225
Proline0.096 g1226
Serine0.06 g1227
Alcohol, ethyl0 g1018
Caffeine0 mg1057
Theobromine0 mg1058