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Watercress (raw) — Nutrition Facts
USDA FoodData Central · Elite — top 2% for protein density20.9 g protein per 100 kcal
Protein 60% · 2.3 g
Carbs 34% · 1.3 g
Fat 6% · 0.1 g
Diet compliance
| Diet | Why |
|---|
| ✓ Keto | 0.8 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Watercress (raw) · per 100 g
Calories11
Total Fat 0.1 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 41 mg2% DV
Total Carbs 1.3 g0% DV
Fiber 0.5 g2% DV
Sugars 0.2 g
Protein 2.3 g5% DV
Vitamin D 0 µg · Calcium 120 mg · Iron 0.2 mg · Potassium 330 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 11 |
| 1 cup, chopped | 34 g | 3.7 |
| 1 sprig | 3 g | 0.3 |
| 10 sprigs | 25 g | 2.8 |
Protein per calorie
Watercress (raw) delivers 20.9 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Watercress (raw)?
Watercress (raw) has 11 calories per 100 grams, which is about 3.7 calories per 1 cup, chopped.
How much protein is in Watercress (raw)?
Watercress (raw) has 2.3 g of protein per 100 grams — 20.9 g of protein per 100 calories.
Is Watercress (raw) keto-friendly?
Watercress (raw) has 0.8 g net carbs per 100 g, so it is generally keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Watercress (raw) vegan?
Watercress (raw) is vegan — it contains no animal-derived ingredients.
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