Watercress Nutrition Benefits and Facts

Nutritional summary

Watercress is a cruciferous vegetable that contains isothiocyanates (compounds formed from glucosinolates during chewing), which are well-established for their antioxidant and anti-inflammatory properties .
Dark green vegetables like watercress are recognized by major health institutions as useful plant-based sources of iron, which is essential for oxygen transport in the blood .
Systematic reviews of human trials indicate that watercress consumption can improve markers of antioxidant status and may help reduce DNA damage in blood cells .
Evidence from randomized trials suggests that incorporating watercress into meals can help moderate postprandial (after-meal) blood glucose levels compared to meals without leafy greens .

Interesting fact

In the Victorian era, watercress was so popular as a breakfast staple that it was sold in bunches and eaten like an ice cream cone by workers on their way to the factories.

Standout nutrients

EPIC

SOURCE

Vitamin K

EPIC

SOURCE

Lutein

EPIC

SOURCE

beta-Carotene

SUPER

SOURCE

Vitamin C

kcal per 100g

Protein1.98g

Fat0.20g

Carbs1.00g

Fiber1.10g

Sugar1.50g

Fat breakdown

Polyunsat0.10g

Monounsat0.01g

Saturated0.07g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Watercress requires significant clean water for growth but has a very low carbon footprint compared to land-based crops.

Confidencemedium

Storage

Refrigerate

2–3 days

Store upright in a jar of water or in a sealed bag with a damp paper towel.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Evaluating the Anti-Oxidant and Anti-Inflammatory Properties of Watercress Supplementation at Short-Term Follow-Up: A Systematic Review of Randomized Controlled Trials - PubMed

[1]pubmed.ncbi.nlm.nih.gov

The Effect of the Hydroalcoholic Extract of Watercress on the Levels of Protein Carbonyl, Inflammatory Markers, and Vitamin E in Chronic Hemodialysis Patients - PMC

[4]pmc.ncbi.nlm.nih.gov

Association between leafy vegetable consumption and incidence of metabolic syndrome and its symptoms: a systematic review of prospective cohort and randomised control trials - PMC

[8]pmc.ncbi.nlm.nih.gov

Vegetables and Glycemic Index: Exploring Their Correlation and Health Implications - PMC

[10]pmc.ncbi.nlm.nih.gov

Nutrition Benefits and Considerations for Whole Foods Plant-Based Eating Patterns - PMC

[11]pmc.ncbi.nlm.nih.gov

The vegetarian diet - NHS

[12]www.nhs.uknhs.uk

Coverage

Nutrients

FoodCompass

100.0

Version

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