Watercress
What it is
Watercress is a leafy vegetable used in salads, sandwiches and other dishes. This nutrition profile describes the raw food, not a dried powder or watercress extract.
What it does
The reference contains 250 micrograms of phylloquinone vitamin K and 43 mg of vitamin C per 100 g. Vitamin K supports normal blood clotting, while vitamin C is needed for collagen production.
Research context and ingredient forms
A 100 g composition basis is not a recommended serving. A few leaves used as a garnish supply a smaller amount, and a concentrated preparation needs its own composition and evidence.
Using this information
Use food-grade produce and the edible portion weight. For soup, count all ingredients and use an appropriate cooked profile rather than treating the full bowl as raw watercress.
Considerations
People taking warfarin should keep vitamin K intake consistent and discuss substantial changes with their anticoagulation clinician.
Food sources and composition
| Nutrient | Amount and serving basis | Food and source |
|---|---|---|
| Energy | 11 kcal per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Protein | 2.3 g per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Total lipid (fat) | 0.1 g per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Carbohydrate, by difference | 1.29 g per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Fiber, total dietary | 0.5 g per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Magnesium, Mg | 21 mg per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Potassium, K | 330 mg per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Sodium, Na | 41 mg per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Vitamin K (phylloquinone) | 250 µg per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
| Vitamin C, total ascorbic acid | 43 mg per 100 g edible portion | Watercress, raw; Watercress, raw SR Legacy April 2018; FDC published 2019-04-01 |
Scientific Research & References
- Watercress, raw
2019 · USDA Agricultural Research Service
Limitations: Historical food/preparation-specific composition, not a current brand label or clinical-outcome estimate.
Source assessment recorded.
- USDA National Nutrient Database for Standard Reference, Legacy Release: Documentation
2018 · USDA Agricultural Research Service
Limitations: Historical dataset; values may be analytical, calculated, imputed, or assumed zero. Not clinical-outcome evidence.
Source assessment recorded.
- Vitamin K: NIH Office of Dietary Supplements Fact Sheet
NIH Office of Dietary Supplements
Limitations: Supports only the stated food identity or normal nutrient role; not proof of a food-specific treatment benefit.
Source assessment recorded.
- Vitamin C: Fact Sheet for Consumers
NIH Office of Dietary Supplements
Limitations: Used only for the mapped definition or nutrient role, not a food-specific clinical benefit.
Source assessment recorded.
Related dictionary entries
Products containing it
No label-specific product relationship has been reviewed for this entry.