Nutrition Facts
Serving Size: 100g
Calories46
Total Fat0.1g
Saturated Fat0.0g
Total Carbs1.3g
Fiber0.5g
Sugars0.2g
Protein2.3g
Macro Breakdown
Health Scores (0-10)
10.0
Metabolic
9.5
Inflammation
7.4
Hormonal
5.3
Gut Health
10.0
Skin Health
5.0
Brain Health
10.0
Bone Health
7.1
Sleep
6.4
Exercise
5.2
Longevity
5.4
Detox
10.0
Immunity
7.0
Pral
5.6
Satiety
0.0
Nutrient Density
9.3
Bioavailability
10.0
Electrolyte
5.2
Methylation
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 46.0 kJ | — |
| Protein | 2.3 g | 5% DV |
| Total Fat | 0.1 g | — |
| Carbohydrate | 1.3 g | — |
| Fiber | 0.5 g | 2% DV |
| Sugar | 0.2 g | — |
| Sodium | 41.0 mg | 2% DV |
| Calcium | 120.0 mg | 9% DV |
| Iron | 0.2 mg | 1% DV |
| Magnesium | 21.0 mg | 5% DV |
| Phosphorus | 60.0 mg | 5% DV |
| Potassium | 330.0 mg | 7% DV |
| Zinc | 0.1 mg | 1% DV |
| Vitamin C | 43.0 mg | 48% DV |
| Vitamin B6 | 0.1 mg | 8% DV |
| Folate | 9.0 µg | 2% DV |
| Vitamin A | 160.0 µg | 18% DV |
| Vitamin E | 1.0 mg | 7% DV |
| Vitamin K | 250.0 µg | 208% DV |
| Selenium | 0.9 µg | 2% DV |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 0.027g |
| monounsaturated fat | 0.008g |
| polyunsaturated fat | 0.035g |
| trans fat | 0.000g |
Compare Watercress, raw With...
Abiyuch, raw
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Skin Health
vitamin c, vitamin e, vitamin a. Vitamin C is required for collagen cross-linking. Zinc reduces inflammation and sebum. Vitamin A reg.
Anemia
vitamin c, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Inflammation
vitamin c, vitamin e. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .
Hormonal & Metabolic Impact
🧬 Vitamin B6 → Progesterone, Dopamine (8% DV)
Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.
Frequently Asked Questions
Is Watercress, raw good for blood pressure?
Yes. Watercress, raw provides 330mg of potassium per 100g (7% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 8.0.
Does Watercress, raw boost immunity?
Yes. Watercress, raw provides 43mg of vitamin C per 100g (48% DV) — one of the best food sources. Vitamin C supports white blood cell production, acts as an antioxidant, and strengthens skin barrier defense.