Vegetable products and dishes
Watercress, raw
Leafy vegetable with small green round leaves that have a peppery flavour, commonly used as a salad ingredient.
Per 100g of edible portion
110kJ
Energy
2.9g
Protein
0.40g
Fat, total
3.8g
Total dietary fibre
0.70g
Total sugars
48.0mg
Sodium
Quick FAQ
How many calories are in watercress?
Watercress, raw contains approximately 26 calories (110 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in watercress?
There are 2.9g of protein per 100g of watercress, raw.
How much sugar is in watercress?
Watercress, raw contains 0.7g of total sugars per 100g, making it low in sugar.
How much fat is in watercress?
Watercress, raw has 0.4g of total fat per 100g.
Is watercress high in fibre?
Watercress, raw is a source of dietary fibre, providing 3.8g per 100g.
All nutrients
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 110 kJ |
| Energy, without dietary fibre | 80.0 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 90.8 g |
| Protein | 2.9 g |
| Nitrogen | 0.46 g |
| Fat, total | 0.40 g |
| Total dietary fibre | 3.8 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 0.80 g |
| Available carbohydrate, with sugar alcohols | 0.80 g |
Carbohydrates
9 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 0.10 g |
| Glucose | 0.40 g |
| Sucrose | 0.20 g |
| Maltose | 0 g |
| Lactose | 0 g |
| Total sugars | 0.70 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0.10 g |
Minerals
11 nutrients| Nutrient | Per 100g |
|---|---|
| Calcium | 85.0 mg |
| Iodine | 0 ug |
| Iron | 3.0 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 31.0 mg |
| Potassium | 570 mg |
| Selenium | 0.60 ug |
| Sodium | 48.0 mg |
| Zinc | 0.70 mg |
| Retinol | 0 ug |
| Vitamin A retinol equivalents | 335 ug |
Vitamins
23 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 20.0 ug |
| Beta-carotene | 1,980 ug |
| Cryptoxanthin | 40.0 ug |
| Beta-carotene equivalents | 2,010 ug |
| Thiamin | 0.02 mg |
| Riboflavin | 0.16 mg |
| Niacin | 0.80 mg |
| Niacin derived from tryptophan | 0.35 mg |
| Niacin derived equivalents | 1.1 mg |
| Pyridoxine | 0.06 mg |
| Cobalamin | 0 ug |
| Folate, natural | 280 ug |
| Folic acid | 0 ug |
| Total folates | 280 ug |
| Dietary folate equivalents | 280 ug |
| Vitamin C | 101 mg |
| Cholecalciferol | 0 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0 ug |
| Alpha tocopherol | 0.20 mg |
| Vitamin E | 0.21 mg |
Fatty Acids
10 nutrients| Nutrient | Per 100g |
|---|---|
| Total saturated fatty acids | 0 g |
| Total monounsaturated fatty acids | 0 g |
| C18:2w6 | 0 g |
| C18:3w3 | 0 g |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 0 mg |
Amino Acids
1 nutrient| Nutrient | Per 100g |
|---|---|
| Tryptophan | 21.0 mg |
Organic Acids
5 nutrients| Nutrient | Per 100g |
|---|---|
| Citric acid | 0.20 g |
| Lactic acid | 0 g |
| Malic acid | 0.20 g |
| Oxalic acid | 0 g |
| Quinic acid | 0 g |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 1.4 g |
| Caffeine | 0 mg |
| Cholesterol | 0 mg |
Source
Australian Food Composition Database (AFCD) Release 3, FSANZ. Food key: F009532. All values per 100g of edible portion.