How Many Calories in Watercress? Nutrition Facts & Macros
100 grams of watercress has 11 calories
Protein 2.3g · Carbs 1.3g · Fat 0.1g
Watercress is the CDC's #1 ranked "powerhouse vegetable" — the most nutrient-dense food per calorie on the planet. At only 11 calories per 100g, it delivers extraordinary amounts of vitamin K (250µg — 312% DV), vitamin A (160µg), vitamin C (43mg), and calcium (120mg). This peppery aquatic plant has been consumed since ancient times for its medicinal properties.
46 kJ · per 100g · Water: 95.1 g
Calorie Calculator: Watercress
100 g Watercress contains 11 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup chopped (34g) | 4 kcal | 0.8g | 0.4g | 0g |
| 1 bunch (85g) | 9 kcal | 2g | 1.1g | 0.1g |
| 100 grams | 11 kcal | 2.3g | 1.3g | 0.1g |
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Watercress — Nutrition Facts
| Watercress | per 100g |
|---|---|
| Calories | 11 kcal |
| Protein | 2.3 g |
| Fat | 0.1 g |
| Carbs | 1.29 g |
| Fiber | 0.5 g |
| Sugar | 0.2 g |
| Sodium | 41 mg |
| Potassium | 330 mg |
| Magnesium | 21 mg |
| Phosphorus | 60 mg |
| Vitamin C | 43 mg |
| Vitamin B6 | 0.129 mg |
| Folate | 9 mcg |
| Water | 95.1 g |
Source: USDA FoodData Central (FDC ID: 170068) · Data verified April 2026
Variations
Fresh watercress
Fresh watercress has the most nutrients and the best peppery flavor. Look for vibrant dark green leaves without yellowing. Stems should be crisp, not limp. Store in water like a bouquet in the fridge — lasts 3-5 days. Most supermarkets now stock it year-round in the salad section.
Garden cress (Lepidium)
Garden cress (Lepidium sativum) is a different species — grown on land, not in water. It has thinner stems, smaller leaves, and a sharper, more pungent flavor. Very easy to grow on a windowsill in just 5-7 days. Similar nutrition but lower in calcium and vitamin K than watercress. Common as a sprout garnish in Northern Europe.
Dietary Perspectives
For Weight Loss
Watercress has only 11 calories per 100g — virtually calorie-free. With 95.1% water content, it adds volume to any meal without adding calories. A large handful in your salad adds massive nutrition for negligible calories. It is the highest nutrient-to-calorie ratio of any food studied by the CDC. The peppery flavor makes plain salads more interesting without dressings.
For Athletic Performance
Watercress provides 330mg potassium and 120mg calcium per 100g — both critical electrolytes for athletes. The 250µg vitamin K is essential for bone health and blood clotting. The 43mg vitamin C and high antioxidant content (5770µg lutein+zeaxanthin) support recovery and reduce exercise-induced oxidative stress. Too low in calories to be a fuel source — use as a nutrient-dense addition to post-workout meals.
For Keto
Watercress is the ultimate keto vegetable — only 0.79g net carbs per 100g (1.29g total minus 0.5g fiber). You could eat an entire bunch (85g) for just 0.67g net carbs. No other green vegetable comes close to this carb-to-nutrition ratio. It is effectively a "free food" on keto, providing enormous nutrition for virtually zero carb cost.
Frequently Asked Questions
How many calories are in watercress?
100g of watercress has only 11 calories — one of the lowest-calorie foods in existence. One cup (about 34g) has just 4 calories. It is 95.1% water. Watercress has fewer calories than lettuce (14 kcal), spinach (23 kcal), or kale (35 kcal).
Why is watercress the healthiest vegetable?
The CDC ranked watercress #1 among 41 "powerhouse fruits and vegetables" based on nutrient density per calorie. Per 100g it provides 312% DV of vitamin K, 53% of vitamin A, 72% of vitamin C, 12% of calcium — all for just 11 calories. It also contains 5770µg of lutein+zeaxanthin for eye health.
Can you eat watercress on keto?
Watercress has only 1.29g carbs per 100g with 0.5g fiber = 0.79g net carbs. One of the lowest-carb vegetables available. You can eat virtually unlimited watercress on keto. A large serving (100g) has less than 1g net carbs.
What does watercress taste like?
Watercress has a distinctive peppery, slightly mustard-like flavor with a fresh, clean bite. Young leaves are milder, while mature leaves are more intensely peppery. The stems are crunchy and slightly juicy. It adds a sharp, sophisticated flavor to salads, sandwiches, and soups.
How do you eat watercress?
Watercress is most nutritious raw — in salads, as a sandwich filling, or blended into smoothies. It also works well wilted in soups, as a garnish, or sautéed briefly like spinach. In the UK, watercress sandwiches are a traditional tea-time classic. Wash thoroughly as it grows in water.
Is watercress better than spinach?
Per calorie, watercress beats spinach in most nutrients: more vitamin C (43 vs 28mg), more calcium (120 vs 99mg), more vitamin K (250 vs 483µg — spinach wins here), and more vitamin A (160 vs 469µg — spinach also higher). But watercress has fewer calories (11 vs 23), so per calorie it is more nutrient-dense overall.
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