Rich in amino acids, Omega 3 and Omega 6 fatty acids, and with calcium, manganese, beta-carotene, folic acid and phosphorous too, watercress packs a punch well above its size.With one small serving containing three times the RDA of vitamin K, it's no wonder watercress is hailed by many as a miracle cure for Alzheimer's disease. The positive overload of vitamin K promotes healthy bones, and it staves osteoporosis.
A rich source of: vitamin K, vitamin C, vitamin A.
Watercress, raw
| Energy (kcal) | 10 |
| Energy (kJ) | 43 |
| Water (g) | 94.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.9 |
| Protein (g)/100kcal | 19 |
| Protein % of calories | 76 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 0.3 |
| Fat (g)/100kcal | 3 |
| Fat % of calories | 27 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 689 |
| Potassium (mg) | 43 |
| Calcium (mg) | 14 |
| Magnesium (mg) | 2 |
| Phosphorus (mg) | 12 |
| Iron (mg) | 0 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.1 |
| Chloride (mg) | 990 |
| Manganese (mg) | 0 |
| Selenium (µg) | 0 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | 12.4 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | N |
| Niacin (mg) | 0 |
| Tryptophan/60 (mg) | 0 |
| Niacin equivalent (mg) | 0 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 0 |
| Pantothenate (mg) | 0 |
| Biotin (µg) | 0 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.5 |
| AOAC fibre (g) | 1.5 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |