Watercress: calories and nutrition facts
Watercress has 16 kcal per 100 g. One serving, 1 Handful (30 g), has 5 kcal.
- Calories
- 16 kcal
- Protein
- 2.3 g
- Carbohydrates
- 1.1 g
- Fat
- 0.1 g
Per 100 g
Watercress: how many calories?
Watercress has 16 kcal per 100 g, with 2.3 g protein, 1.1 g carbs and 0.1 g fat. A 30 g serving (1 Handful) has 5 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.
Where the calories come from
- Protein63%
- Carbohydrates31%
- Fat6%
Calculate a portion
- Calories
- 5 kcal
- Protein
- 0.7 g
- Carbohydrates
- 0.3 g
- Fat
- 0 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 16 kcal | 5 kcal |
| Fat | 0.1 g | 0 g |
| of which saturated fat | 0 g | 0 g |
| Carbohydrates | 1.1 g | 0.3 g |
| of which sugars | 0.2 g | 0.1 g |
| Fiber | 0.5 g | 0.2 g |
| Protein | 2.3 g | 0.7 g |
| Sodium | 41 mg | 12 mg |
| Water | 95.1 g | 28.5 g |
| Vitamin C | 43 mg | 12.9 mg |
| Calcium | 120 mg | 36 mg |
| Iron | 0.2 mg | 0.1 mg |
| Potassium | 330 mg | 99 mg |
| Magnesium | 21 mg | 6 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(16 kcal) | 1% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(1.1 g) | 0% |
| of which sugars(0.2 g) | 0% |
| Protein(2.3 g) | 5% |
| Salt(0.1 g) | 2% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Low energy (40 kcal or less)
- High protein (at least 20% of calories)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Watercress: frequently asked questions
Watercress: how many calories per serving?
A 30 g serving (1 Handful) has 5 kcal.
Watercress: how much protein?
Watercress contains 2.3 g of protein per 100 g, 5% of the 50 g reference intake.
Watercress: how much fibre?
Watercress provides 0.5 g of fibre per 100 g, 2% of the 25 g a day recommended by EFSA.
Watercress: how much makes 100 kcal?
100 kcal is about 645 g of this food.
Recipes with this food
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- White cabbage35 kcal
- White grapes72 kcal
- White nectarine50 kcal
- White peach44 kcal
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