Food Info

Menu
Select from foods

Nutrients in 7 ounces of Watercress

Raw Watercress (Nasturtium officinale).

Macros Ratio

Protein Fat Carbs
60%
6%
34%
7 oz ▼

Macro Nutrients

Watercress
Energy22 kcal
0.75%
Raw Watercress have 21.829115 kcal of Energy per 7 ounces, which is 0.75% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.2 g
0.2%
Raw Watercress have 0.1984465 g of Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.054 g
0.17%
Raw Watercress have 0.053580555 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.046 g
2.85%
Raw Watercress have 0.045642695 g of Omega 3 per 7 ounces, which is 2.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.024 g
0.14%
Raw Watercress have 0.02381358 g of Omega 6 per 7 ounces, which is 0.14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Watercress have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate2.56 g
1.97%
Raw Watercress have 2.55995985 g of Carbohydrate per 7 ounces, which is 1.97% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.4 g
0.55%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Watercress have 0.396893 g of Sugars per 7 ounces, which is 0.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber0.99 g
2.6%
Raw Watercress have 0.9922325 g of Fiber per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.56 g
8.15%
Raw Watercress have 4.5642695 g of Protein per 7 ounces, which is 8.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Watercress
Vitamin A318 μg
35.3%
RAE, retinol activity equivalents
Raw Watercress have 317.5144 μg of Vitamin A per 7 ounces, which is 35.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.18 mg
15%
Thiamine
Raw Watercress have 0.17860185 mg of Vitamin B1 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.24 mg
18.3%
Riboflavin
Raw Watercress have 0.2381358 mg of Vitamin B2 per 7 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B30.4 mg
2.5%
Niacin, nicotinic acid, niacinamide
Raw Watercress have 0.396893 mg of Vitamin B3 per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.62 mg
12.3%
Pantothenic acid
Raw Watercress have 0.61518415 mg of Vitamin B5 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.26 mg
19.7%
Pyridoxine
Raw Watercress have 0.255995985 mg of Vitamin B6 per 7 ounces, which is 19.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B918 μg
4.47%
Folates and Folic Acid
Raw Watercress have 17.860185 μg of Vitamin B9 per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Watercress have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12
Vitamin C85.3 mg
95%
Ascorbic acid
Raw Watercress have 85.331995 mg of Vitamin C per 7 ounces, which is 95% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Watercress have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E2 mg
13.2%
Tocopherols and Tocotrienols
Raw Watercress have 1.984465 mg of Vitamin E per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K496 μg
413%
Phytomenadione or phylloquinone
Raw Watercress have 496.11625 μg of Vitamin K per 7 ounces, which is 413% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Watercress
Calcium238 mg
24%
Raw Watercress have 238.1358 mg of Calcium per 7 ounces, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
17%
Raw Watercress have 0.152803805 mg of Copper per 7 ounces, which is 17% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.4 mg
4.96%
Raw Watercress have 0.396893 mg of Iron per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium41.7 mg
9.92%
Raw Watercress have 41.673765 mg of Magnesium per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.48 mg
21%
Raw Watercress have 0.48420946 mg of Manganese per 7 ounces, which is 21% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus119 mg
17%
Raw Watercress have 119.0679 mg of Phosphorus per 7 ounces, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium655 mg
19.3%
Raw Watercress have 654.87345 mg of Potassium per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.25%
Raw Watercress have 1.7860185 μg of Selenium per 7 ounces, which is 3.25% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium81.4 mg
5.42%
Raw Watercress have 81.363065 mg of Sodium per 7 ounces, which is 5.42% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.22 mg
2%
Raw Watercress have 0.21829115 mg of Zinc per 7 ounces, which is 2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water189 g
5.1%
Raw Watercress have 188.74246615 g of Water per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Watercress:
Minerals in 7 ounces of Raw Watercress:
Macronutrients in 7 ounces of Raw Watercress:



Compare Raw Watercress with: