Watercress nutritional value (table)
2025-07-11 04:06:53
**Watercress Nutrition Facts**
Watercress, also known as Potherb Mustard or Watercress, is a nutrient-rich leafy green vegetable that is low in calories but high in essential vitamins and minerals. A 100-gram serving of edible watercress provides just 17 calories, making it an excellent choice for those looking to maintain a healthy diet without compromising on nutrition.
This versatile vegetable is particularly rich in vitamin C, with 52 mg per 100 grams, which supports immune function and acts as a powerful antioxidant. It also contains a good amount of vitamin A, offering 1,592 micrograms, which is important for eye health, skin, and the immune system. Additionally, watercress is a great source of dietary fiber, providing 1.2 grams per serving, aiding digestion and promoting a feeling of fullness.
In terms of minerals, watercress is high in calcium (30 mg), magnesium (9 mg), potassium (179 mg), and iron (1 mg), all of which contribute to bone health, muscle function, and oxygen transport in the body. It also contains small amounts of zinc (0.69 mg), copper (0.06 mg), and selenium (0.7 mcg), which support overall metabolic functions and cellular health.
Watercress is naturally cholesterol-free and contains no fat, making it an ideal addition to a heart-healthy diet. Its mild, peppery flavor makes it a popular choice in salads, soups, and smoothies. Whether eaten raw or lightly cooked, watercress offers a wide range of health benefits and is a valuable component of a balanced diet.
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