Calories in Watercress: Nutrition Facts & Serving Sizes
Per 1 cup, chopped (34g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of chopped watercress (34g) contains just 3.7 calories with 0.8g of protein, 0.4g of carbs, and virtually no fat. Per 100g, watercress provides 11 calories, 2.3g of protein, 1.3g of carbs, and 0.1g of fat. Watercress is one of the lowest-calorie foods on the planet, making it a volume-eating powerhouse for anyone on a cut. It belongs to the same family as broccoli and kale and punches above its weight in micronutrients. The standout nutrients are vitamin K at 250mcg per 100g (over 200% of the daily value) and vitamin C at 43mg per 100g. Watercress also provides 120mg of calcium and 330mg of potassium per 100g. For anyone tracking macros, watercress is essentially free food: you can eat a massive bowl and barely register any calories, while still getting meaningful vitamins and minerals.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 10 sprigs (25g) | 2.8 | 0.6g | 0.3g | 0g | 0.1g |
| 1 sprig (3g) | 0.3 | 0.1g | 0g | 0g | 0g |
| 1 cup, chopped (34g) | 3.7 | 0.8g | 0.4g | 0g | 0.2g |
| 100g | 11 | 2.3g | 1.3g | 0.1g | 0.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 11 | 1% |
| Protein | 2.3g | 5% |
| Total Fat | 0.1g | |
| Total Carbohydrates | 1.3g | |
| Dietary Fiber | 0.5g | 2% |
| Sugars | 0.2g | |
| Sodium | 41mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120mg | 9% |
| Iron | 0.2mg | 1% |
| Potassium | 330mg | 7% |
| Vitamin A | 160mcg | 18% |
| Vitamin C | 43mg | 48% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 21mg | 5% |
| Phosphorus | 60mg | 5% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.9mcg | 2% |
| Folate | 9mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Watercress
Watercress is a nutritional outlier. At only 11 calories per 100g, the amount of micronutrients you get per calorie is exceptional. The 250mcg of vitamin K per 100g is the headline: this covers more than double the daily recommended intake for adults. Vitamin K is essential for blood clotting and bone mineralization, and research links adequate vitamin K intake to reduced fracture risk and better bone density.
The 43mg of vitamin C per 100g makes a meaningful contribution to the daily recommended 75 to 90mg. Vitamin C acts as an antioxidant, supports collagen synthesis (which matters for connective tissue around joints and tendons), and enhances iron absorption from plant-based foods.
Watercress contains 160mcg of beta-carotene (precursor to vitamin A) per 100g, which supports eye health and immune function. The 120mg of calcium per 100g is notable for a leafy green and contributes to bone health and muscle function.
Like broccoli and kale, watercress is a cruciferous vegetable that contains glucosinolates, compounds that are metabolized into sulforaphane and other bioactive molecules studied for their anti-inflammatory and potential cancer-protective properties.
For practical use, watercress is best eaten raw or lightly wilted. Add it to salads, sandwiches, or blended into smoothies. Its slightly peppery flavor pairs well with salmon, eggs, or avocado. Given how few calories it contains, you can use it as a near-unlimited salad base when cutting.
Dietary Considerations
Watercress is naturally gluten-free, vegan, dairy-free, and keto-friendly (only 1.3g carbs per 100g). It is one of the best foods for weight loss due to its extremely low calorie density. You can eat several cups for under 20 calories, helping you feel full on a calorie-restricted diet. The high vitamin K content is worth noting for anyone on blood-thinning medications like warfarin, as large amounts of vitamin K can affect medication efficacy. Consult a doctor if this applies to you.
Daily Intake (100g)
100g of watercress provides 1% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in watercress?
Watercress contains only 11 calories per 100g. One cup chopped (34g) has just 3.7 calories. Ten sprigs (25g) have 2.8 calories. It is one of the lowest-calorie foods you can eat, making it essentially unlimited on any calorie-controlled diet.
Is watercress good for weight loss?
Watercress is excellent for weight loss. At 11 calories per 100g, you can eat enormous amounts without making a dent in your calorie budget. It provides fiber, protein, and a range of vitamins while adding volume to salads and meals. Using watercress as a salad base instead of higher-calorie greens is an easy swap when cutting.
How much protein in watercress?
Watercress has 2.3g of protein per 100g, which is high relative to its 11 calories. One cup (34g) provides 0.8g of protein. It is not a protein source by any practical measure, but gram for gram it competes with many vegetables for protein relative to calorie content.
Is watercress high in vitamin K?
Yes. Watercress contains 250mcg of vitamin K per 100g, which exceeds the daily recommended intake of about 90 to 120mcg for adults. Vitamin K is critical for blood clotting and bone health. If you are on blood-thinning medications, talk to your doctor before eating large amounts of watercress regularly.
Is watercress the same as arugula?
No. Both are peppery leafy greens but from different plant families. Watercress (11 cal per 100g) is from the Nasturtium family and grows in water. Arugula (25 cal per 100g) is from the mustard family. Both are low-calorie with similar uses, but watercress has significantly more vitamin K and calcium than arugula.
Can you eat watercress raw?
Yes, raw watercress is the most nutritious way to eat it. Cooking reduces vitamin C and some of the glucosinolate compounds. Use it raw in salads, on sandwiches, or as a garnish. If you prefer it cooked, light wilting in a pan for 30 to 60 seconds preserves more nutrients than boiling.
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