Nutrition facts · Vegetables
Calories in Watercress
Watercress has 11 calories per 100 g, and 1 cup, chopped (34 g) has about 4 calories. With 2.3 g protein, 1.3 g carbs and 0.1 g fat per 100 g, most of its small calorie count comes from protein, followed by carbs.
Calories come from: Carbs 34% · Fat 6% · Protein 60%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 11 kcal | 2.3 g | 1.3 g | 0.1 g |
| 1 cup, chopped | 34 g | 4 kcal | 0.8 g | 0.4 g | 0 g |
| 10 sprigs | 25 g | 3 kcal | 0.6 g | 0.3 g | 0 g |
| 1 sprig | 2.5 g | 0 kcal | 0.1 g | 0 g | 0 g |
Full nutrition (Per 100 g)
| Calories | 11 kcal |
|---|---|
| Protein | 2.3 g |
| Carbohydrates | 1.3 g |
| of which sugars | 0.2 g |
| Fiber | 0.5 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 41 mg |
What changes the calories
- Dressings and oils usually add far more calories than the watercress itself, so a salad's total depends mostly on what goes on it.
- Cooking wilts watercress down, so a cooked cup holds much more of the leaves by weight than a raw cup, and the calories per cup go up.
- Sautéing adds the calories of the oil or butter used in the pan.
- Loosely packed versus tightly packed cups can hold quite different amounts, which changes the calories per cup.
Tips for logging it accurately
- Weigh watercress raw when you can, since cup measures vary a lot with how firmly the leaves are packed.
- Log any dressing, oil, cheese or nuts as separate entries, because they will make up most of the dish's calories.
- In BerryFit, scan or log the watercress and its toppings as separate items so each one is counted.
Log Watercress in seconds
Snap a photo of your meal or search for Watercress in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of watercress?
One cup of chopped watercress (34 g) has about 4 calories, with 0.8 g protein and 0.4 g carbs.
How much protein is in watercress?
Watercress has 2.3 g of protein per 100 g, which is more than its carbs (1.3 g) or fat (0.1 g).
Is watercress low in carbs?
Yes. It has 1.3 g of carbs per 100 g, including 0.5 g fiber and 0.2 g sugar.
How does watercress compare to lettuce in calories?
Watercress has 11 calories per 100 g, while lettuce has 14, so the two are very close.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Watercress, raw, FDC ID 170068); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
