Calorie Database

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Watercress, Raw

How many Calories in Watercress, raw?

22 Cals per 100g

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Watercress, raw also contains:

  • 0.4 g of carbohydrates,
  • 3.0 grams of protein,
  • 1.0 grams of fat and
  • 0.0 mg of cholesterol

per 100g serving.

That represents 1.1% of typical adult GDA (2,000 Cals) for calorie intake, 0.1% of carbohydrate GDA, 6.0% of protein GDA and 1.4% of fat GDA.

Traffic Light Labelling *

Fat Low
Saturated Fat Low
Sugar Low
Salt Low

* See the NHS Livewell pages for more information on food traffic light labelling.

For additional nutritional data about Watercress, raw including fibre, sugars, vitamins, minerals, fatty acids and more see the data table below.

Nutritional Data

All figures below are expressed per 100g edible portion.

Energy (Calories) 22 Kcals/Calories
Energy (Kilojoules) 94 KJ
Water 92.5 g
Nitrogen 0.48 g
Protein 3.0 g
Fat 1.0 g
Carbohydrates 0.4 g
Starch Tr g
Sugar 0.4 g
Fibre 1.5 g
Alcohol 0.0 g/ml
Saturated fatty acids 0.30 g
Polyunsaturated fatty acids 0.40 g
Trans fatty acids 0.00 g
Cholesterol 0.0 mg


Retinol - Vitamin A 0 mcg
Carotene - Vitamin A 2520 mcg
Retinol Equivalent 420 mcg
Vitamin D 0.0 mcg
Vitamin E 1.46 mg
Vitamin K1 315.00 mcg
Thiamin 0.16 mg
Riboflavin 0.06 mg
Niacin 0.3 mg
Tryptophan 0.5 mg
Niacin Equivalent 0.8 mg
Vitamin B6 0.23 mg
Vitamin B12 0.0 mcg
Folate 45 mcg
Pantothenate 0.10 mg
Biotin 0.4 mcg
Vitamin C 62 mg


Sodium 49 mg
Potassium 230 mg
Calcium 170 mg
Magnesium 15 mg
Phosphorus 52 mg
Iron 2.20 mg
Copper 0.01 mg
Zinc 0.7 mg
Chloride 170 mg
Manganese 0.60 mcg
Selenium N mcg
Iodine N mcg


Food composition according to product labelling.

Energy (Calories) 23 Kcals/Cals
Energy (KJoules) 95 KJ
Carbohydrates 0.4 g
Protein 3.0 g
Sugars 0.4 g
Starch Tr g


IFR; large stalks removed

As VHS 13-396/MW5 50-835 with folate from LGC 'Individual folates in foodstuffs' 1996, Food Surveillance Information Sheet No.92. Vitamin K1 from Bolton-Smith et al, Br.J. Nutr 83, 2000