🧪 Nutrition Facts
- Calories 27.2
- Total Fat 0.6 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 11.9 mg
- Potassium 515.1 mg
- Total Carbohydrate 4.7 g
- Dietary Fiber 0.9 g
- Sugars 3.7 g
- Protein 2.2 g
- Vitamin A 5878.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 58.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 68.9 mg
- Copper 0.1 mg
- Folate 68.0 µg
- Iron 1.1 mg
- Magnesium 32.3 mg
- Manganese 0.9 mg
- Niacin 0.9 mg
- Pantothenic Acid 0.2 mg
- Phosphorus 64.6 mg
- Riboflavin 0.2 mg
- Thiamin 0.0 mg
- Zinc 0.2 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Water Cress is a very low-calorie food at 27.2 calories per serving (1 Serving (85.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 4.7g per serving (56.9% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Watercress or Cress Depending on Season.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Water Cress. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Water Cress — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Water Cress contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 27.2 kcal | 1.4% |
| Total Fat | 0.6 g | 1% |
| Sodium | 11.9 mg | 1% |
| Total Carbohydrate | 4.7 g | 2% |
| Dietary Fiber | 0.9 g | 3% |
| Total Sugars | 3.7 g | 7% |
| Protein | 2.2 g | 4% |
| Vitamin A | 5878.6 IU | 118% ⭐ |
| Vitamin C | 58.6 mg | 65% ✅ |
| Riboflavin (B-2) | 0.20 mg | 15% |
| Niacin (B-3) | 0.9 mg | 6% |
| Pantothenic Acid (B-5) | 0.20 mg | 4% |
| Vitamin B-6 | 0.20 mg | 12% |
| Folate | 68.0 µg | 17% |
| Calcium | 68.9 mg | 5% |
| Iron | 1.1 mg | 6% |
| Potassium | 515.1 mg | 11% |
| Magnesium | 32.3 mg | 8% |
| Phosphorus | 64.6 mg | 5% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.10 mg | 11% |
| Manganese | 0.85 mg | 37% ✅ |
| Selenium | 0.9 µg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Water Cress accounts for 1.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 56.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 27.2 calories in Water Cress? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 2.1 min |
| Walking: 17 minutes per mile | 4.7 min |
| Cycling (Low Intensity) | 3.0 min |
| HIIT | 2.5 min |
| Swimming (Low Intensity) | 3.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Water Cress
Is Water Cress good for weight loss?
Water cress is excellent for weight loss, with only 27 calories per 85-gram serving and almost no fat. The high water content and fiber make it filling despite the minimal calorie load.
Is Water Cress a good snack for kids?
Water cress can be a good snack for kids, especially those who enjoy bitter flavors. However, its peppery taste might be an acquired preference for younger palates, so it pairs better with milder foods or dips.
What vitamins or minerals stand out in Water Cress?
Vitamin C content is particularly impressive at 58.6mg per serving, supporting immune function and collagen production. The potassium level of 515.1mg also contributes meaningfully to heart and bone health.
What diets does Water Cress suit?
It works well for keto, paleo, vegan, vegetarian, and Mediterranean diets. This leafy green fits into virtually any whole-food focused eating plan.
What does Water Cress pair well with for a balanced meal?
Water cress pairs well with eggs, grains like quinoa, lean proteins like chicken or fish, and creamy elements like avocado or cheese. Its peppery bite complements both light vinaigrettes and heartier dressings in salads.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
