Calories in Watercress
Watercress is a nutrient-dense aquatic leafy green known for its distinct peppery flavor. It is exceptionally high in Vitamin K and contains significant amounts of Vitamin C and Vitamin A, making it one of the most nutrient-dense foods available.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 11 | 2.3g | 1.3g | 0.1g |
| 1 oz (28g) | 1 oz (28g) | 3 | 0.7g | 0.4g | 0g |
| 1 sprig (3g) | 1 sprig (3g) | 0 | 0.1g | 0g | 0g |
| 10 sprigs (25g) | 10 sprigs (25g) | 3 | 0.6g | 0.3g | 0g |
Health Benefits
Extremely high in Vitamin K, which is essential for bone health and proper blood clotting.
Contains powerful antioxidants like beta-carotene that help protect cells from oxidative stress.
Supports cardiovascular health by helping to lower blood pressure and improve blood vessel function.
Nutrition Tips
- Eat watercress raw in salads or sandwiches to preserve its high Vitamin C content.
- Wash thoroughly under cold running water to remove any sediment or grit from the stems.
- Add a handful to your morning smoothie for a massive nutrient boost without many calories.
- Store watercress in the refrigerator with the stems in a jar of water to keep it fresh longer.
- Use it as a peppery garnish for soups or steaks to add antioxidants to your meal.
GAYA Tracking Tip
For accurate results, photograph your watercress spread out on the plate rather than in a tight bunch so GAYA can better estimate the volume.
Frequently Asked Questions
Is watercress considered a superfood?+
Yes, it often ranks #1 on nutrient density scales because it provides a high concentration of vitamins and minerals relative to its very low calorie count.
Can you eat the stems of watercress?+
Yes, the stems are completely edible, crunchy, and contain the same beneficial nutrients as the leaves.
How many calories are in one cup of watercress?+
One cup of chopped watercress (about 34g) contains only about 5 calories, making it an excellent choice for weight management.
Track Watercress calories with just a photo
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