Watercress nutritional value (table)

**Watercress Nutrition Facts (Per 100g Edible Portion)** 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. With only 17 calories per 100 grams, it's an excellent choice for those looking to maintain a healthy diet without compromising on nutrition. It provides 2.9 grams of protein, 0.5 grams of fat, and just 0.3 grams of carbohydrates, making it a great option for low-carb or plant-based diets. Additionally, watercress contains 1.2 grams of dietary fiber, which supports digestive health and helps you feel full longer. In terms of vitamins, watercress is particularly rich in vitamin C, offering 52 mg per 100g, which is more than half of the daily recommended intake for most adults. It’s also a good source of vitamin A, with 1,592 micrograms, contributing to eye health and immune function. Other important vitamins include B1 (thiamine) at 0.01 mg, B2 (riboflavin) at 0.11 mg, and B5 (niacin) at 0.3 mg. Minerals found in watercress include calcium (30 mg), magnesium (9 mg), iron (1 mg), potassium (179 mg), and zinc (0.69 mg). It also contains small amounts of copper (0.06 mg), selenium (0.7 mcg), and phosphorus (26 mg). Notably, watercress has no cholesterol, making it a heart-healthy food. With its high content of antioxidants like vitamin E (0.59 mg) and manganese (0.25 mg), watercress can help protect your cells from oxidative damage. Its natural compounds may also support overall well-being and reduce inflammation. Whether eaten raw in salads, cooked in soups, or blended into juices, watercress is a versatile and nutritious addition to any meal. Its unique peppery flavor adds a refreshing twist to dishes while delivering a powerful dose of nutrients.

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