QUICK ANSWER
How many calories are in raw watercress?
The selected raw watercress provides 11 kcal per 100 g. Scale from the edible portion and keep other states separate.
11 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Raw watercress nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 11 kcal
- Protein
- 2.3 g
- Carbohydrate
- 1.29 g
- Fat
- 0.1 g
- Fibre
- 0.5 g
- Vitamin K
- 250 µg
- Vitamin A
- 160 µg RAE
- Vitamin C
- 43 mg
Source: USDA FoodData Central SR Legacy record 170068. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
2.3 g per 100 g. From Watercress, raw.
Carbohydrate
1.29 g per 100 g. From Watercress, raw.
Fat
0.1 g per 100 g. From Watercress, raw.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where raw watercress fits in a varied eating pattern.
Vitamin K
250 µg per 100 g in the selected USDA record.
Vitamin A
160 µg RAE per 100 g in the selected USDA record.
Vitamin C
43 mg per 100 g in the selected USDA record.
Calcium
120 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw
Selected reference.
Cooked
Use a cooked record when available.
Salad
Log dressing, cheese, nuts and other additions.
Soup or sauce
Use the complete recipe and portion.
PRACTICAL CONTEXT
How raw watercress can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 11 kcal per 100 g, the 2.5 g example is 0.3 kcal.
Fibre check
The selected record lists 0.5 g fibre per 100 g.
Protein check
The selected record lists 2.3 g protein per 100 g.
Best logging move
Weigh the raw leaves and add dressing or cooked ingredients separately.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep watercress chilled and reasonably dry.
After opening or cooking
Keep cut leaves covered in a clean container.
Prepare
Rinse before eating and use clean utensils.
Safety boundary
Use a reputable food source; the nutrient record does not establish storage duration or water-source safety.
PHOTO LOGGING
How to log raw watercress more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Watercress, raw.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Raw watercress calorie and nutrition questions
How many calories are in 100 g of watercress?
11 kcal in the selected Watercress, raw record.
How much fibre is in watercress?
0.5 g per 100 g in the selected record.
Which watercress state does this page use?
Watercress, raw. Preparation and edible state are part of the answer.
Does dressing count in the watercress values?
No. The selected record is plain raw watercress.
How are the portion calories calculated?
Each portion is scaled from 11 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Watercress, raw, per 100 g edible portion. Numeric nutrition and named-portion claims use the nutrition-reviewed local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 170068 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.