Watercress Nutrition facts
Watercress
Watercress is an aquatic perennial herb found in abundance alongside slow-running waterways and nearby natural springs. The pepper-flavored greens have been in cultivation since ancient times for their food and medicinal values in the South-East and Central Asia, Europe, and the Americas.
Botanically this fast-growing, leafy vegetable belongs to the Brassicaceae family, and closely related to mustard greens, garden cress, cabbage, salad rocket (arugula), etc.
Scientific name: Nasturtium officinale.
Watercress is a free-floating hollow stemmed plant. It's small, oval, and dark green; succulent leaves carry high moisture content. The greens feature a sharp, peppery, and slightly tangy taste, somewhat like that of tender mustard greens and garden cress (Lepidium sativum).
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 11 kcal | <1% |
| Carbohydrates | 1.29 g | 1% |
| Protein | 2.30 g | 4% |
| Total Fat | 0.10 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 0.5 g | 1% |
| Vitamins | ||
| Folates | 9 µg | 2% |
| Niacin | 0.200 mg | 1% |
| Pantothenic acid | 0.310 mg | 6% |
| Pyridoxine | 0.129 mg | 10% |
| Riboflavin | 0.120 mg | 9% |
| Thiamin | 0.090 mg | 7.5% |
| Vitamin A | 3191 IU | 106% |
| Vitamin C | 43 mg | 72% |
| Vitamin E | 1.0 mg | 7% |
| Vitamin K | 250 µg | 208% |
| Electrolytes | ||
| Sodium | 41 mg | 3% |
| Potassium | 330 mg | 7% |
| Minerals | ||
| Calcium | 120 mg | 12% |
| Copper | 0.077 mg | 8.5% |
| Iron | 0.20 mg | 2.5% |
| Magnesium | 21 mg | 5% |
| Manganese | 0.244 mg | 11% |
| Phosphorus | 60 mg | 8% |
| Selenium | 0.9 µg | 1.5% |
| Zinc | 0.11 mg | 1% |
| Phyto-nutrients | ||
| Carotene-ß | 1914 µg | -- |
| Carotene-α | 0 µg | -- |
| Lutein-zeaxanthin | 5767 µg | -- |