United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Full Report (All Nutrients):  11591, Watercress, raw
Food Group: Vegetables and Vegetable Products
Scientific Name:  Nasturtium officinale
Carbohydrate Factor: 3.57   Fat Factor:8.37   Protein Factor: 2.44   Nitrogen to Protein Conversion Factor: 6.25  
Refuse: 8%   Refuse Description:   Tough stems and ends
heading Nutrient Unit
Value per 100 g
# of Data Points Std. Error
cup, chopped 34 g

sprig 2.5 g

sprigs 25 g
Proximates Water g 95.11 2 -- 32.34 2.38 23.78
Proximates Energy kcal 11 -- -- 4 0 3
Proximates Energy kJ 46 -- -- 16 1 12
Proximates Protein g 2.30 1 -- 0.78 0.06 0.57
Proximates Total lipid (fat) g 0.10 1 -- 0.03 0.00 0.03
Proximates Ash g 1.20 -- -- 0.41 0.03 0.30
Proximates Carbohydrate, by difference g 1.29 -- -- 0.44 0.03 0.32
Proximates Fiber, total dietary g 0.5 -- -- 0.2 0.0 0.1
Proximates Sugars, total g 0.20 -- -- 0.07 0.01 0.05
Minerals Calcium, Ca mg 120 1 -- 41 3 30
Minerals Iron, Fe mg 0.20 1 -- 0.07 0.01 0.05
Minerals Magnesium, Mg mg 21 2 -- 7 1 5
Minerals Phosphorus, P mg 60 1 -- 20 2 15
Minerals Potassium, K mg 330 2 -- 112 8 82
Minerals Sodium, Na mg 41 2 -- 14 1 10
Minerals Zinc, Zn mg 0.11 -- -- 0.04 0.00 0.03
Minerals Copper, Cu mg 0.077 -- -- 0.026 0.002 0.019
Minerals Manganese, Mn mg 0.244 -- -- 0.083 0.006 0.061
Minerals Selenium, Se µg 0.9 -- -- 0.3 0.0 0.2
Vitamins Vitamin C, total ascorbic acid mg 43.0 1 -- 14.6 1.1 10.8
Vitamins Thiamin mg 0.090 1 -- 0.031 0.002 0.022
Vitamins Riboflavin mg 0.120 1 -- 0.041 0.003 0.030
Vitamins Niacin mg 0.200 1 -- 0.068 0.005 0.050
Vitamins Pantothenic acid mg 0.310 -- -- 0.105 0.008 0.077
Vitamins Vitamin B-6 mg 0.129 -- -- 0.044 0.003 0.032
Vitamins Folate, total µg 9 -- -- 3 0 2
Vitamins Folic acid µg 0 -- -- 0 0 0
Vitamins Folate, food µg 9 -- -- 3 0 2
Vitamins Folate, DFE µg 9 -- -- 3 0 2
Vitamins Choline, total mg 9.0 -- -- 3.1 0.2 2.2
Vitamins Vitamin B-12 µg 0.00 -- -- 0.00 0.00 0.00
Vitamins Vitamin B-12, added µg 0.00 -- -- 0.00 0.00 0.00
Vitamins Vitamin A, RAE µg 160 -- -- 54 4 40
Vitamins Retinol µg 0 -- -- 0 0 0
Vitamins Carotene, beta µg 1914 -- -- 651 48 478
Vitamins Carotene, alpha µg 0 -- -- 0 0 0
Vitamins Cryptoxanthin, beta µg 0 -- -- 0 0 0
Vitamins Vitamin A, IU IU 3191 -- -- 1085 80 798
Vitamins Lycopene µg 0 -- -- 0 0 0
Vitamins Lutein + zeaxanthin µg 5767 -- -- 1961 144 1442
Vitamins Vitamin E (alpha-tocopherol) mg 1.00 -- -- 0.34 0.03 0.25
Vitamins Vitamin E, added mg 0.00 -- -- 0.00 0.00 0.00
Vitamins Vitamin D (D2 + D3) µg 0.0 -- -- 0.0 0.0 0.0
Vitamins Vitamin D IU 0 -- -- 0 0 0
Vitamins Vitamin K (phylloquinone) µg 250.0 -- -- 85.0 6.2 62.5
Lipids Fatty acids, total saturated g 0.027 -- -- 0.009 0.001 0.007
Lipids 4:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 6:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 8:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 10:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 12:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 14:0 g 0.000 -- -- 0.000 0.000 0.000
Lipids 16:0 g 0.024 3 -- 0.008 0.001 0.006
Lipids 18:0 g 0.003 3 -- 0.001 0.000 0.001
Lipids Fatty acids, total monounsaturated g 0.008 -- -- 0.003 0.000 0.002
Lipids 16:1 undifferentiated g 0.002 3 -- 0.001 0.000 0.000
Lipids 18:1 undifferentiated g 0.006 3 -- 0.002 0.000 0.002
Lipids 20:1 g 0.000 -- -- 0.000 0.000 0.000
Lipids 22:1 undifferentiated g 0.000 -- -- 0.000 0.000 0.000
Lipids Fatty acids, total polyunsaturated g 0.035 -- -- 0.012 0.001 0.009
Lipids 18:2 undifferentiated g 0.012 3 -- 0.004 0.000 0.003
Lipids 18:3 undifferentiated g 0.023 3 -- 0.008 0.001 0.006
Lipids 18:4 g 0.000 -- -- 0.000 0.000 0.000
Lipids 20:4 undifferentiated g 0.000 -- -- 0.000 0.000 0.000
Lipids 20:5 n-3 (EPA) g 0.000 -- -- 0.000 0.000 0.000
Lipids 22:5 n-3 (DPA) g 0.000 -- -- 0.000 0.000 0.000
Lipids 22:6 n-3 (DHA) g 0.000 -- -- 0.000 0.000 0.000
Lipids Fatty acids, total trans g 0.000 -- -- 0.000 0.000 0.000
Lipids Cholesterol mg 0 -- -- 0 0 0
Amino Acids Tryptophan g 0.030 5 -- 0.010 0.001 0.007
Amino Acids Threonine g 0.133 2 -- 0.045 0.003 0.033
Amino Acids Isoleucine g 0.093 2 -- 0.032 0.002 0.023
Amino Acids Leucine g 0.166 2 -- 0.056 0.004 0.042
Amino Acids Lysine g 0.134 6 -- 0.046 0.003 0.034
Amino Acids Methionine g 0.020 6 -- 0.007 0.000 0.005
Amino Acids Cystine g 0.007 1 -- 0.002 0.000 0.002
Amino Acids Phenylalanine g 0.114 2 -- 0.039 0.003 0.029
Amino Acids Tyrosine g 0.063 1 -- 0.021 0.002 0.016
Amino Acids Valine g 0.137 2 -- 0.047 0.003 0.034
Amino Acids Arginine g 0.150 1 -- 0.051 0.004 0.037
Amino Acids Histidine g 0.040 1 -- 0.014 0.001 0.010
Amino Acids Alanine g 0.137 1 -- 0.047 0.003 0.034
Amino Acids Aspartic acid g 0.187 1 -- 0.064 0.005 0.047
Amino Acids Glutamic acid g 0.190 1 -- 0.065 0.005 0.048
Amino Acids Glycine g 0.112 1 -- 0.038 0.003 0.028
Amino Acids Proline g 0.096 1 -- 0.033 0.002 0.024
Amino Acids Serine g 0.060 1 -- 0.020 0.002 0.015
Other Alcohol, ethyl g 0.0 -- -- 0.0 0.0 0.0
Other Caffeine mg 0 -- -- 0 0 0
Other Theobromine mg 0 -- -- 0 0 0
Flavanones Hesperetin 1 mg 0.0 1 -- 0.0 0.0 0.0
Flavones Apigenin 1, 2 mg 0.0 5 0 0.0 0.0 0.0
Flavones Luteolin 1, 2 mg 0.0 5 0.01 0.0 0.0 0.0
Flavonols Isorhamnetin 1 mg 0.0 1 -- 0.0 0.0 0.0
Flavonols Kaempferol 1, 2, 3 mg 23.0 8 3.66 7.8 0.6 5.8
Flavonols Myricetin 2 mg 0.2 4 0 0.1 0.0 0.1
Flavonols Quercetin 1, 2, 3 mg 30.0 8 6.74 10.2 0.7 7.5
Isoflavones Daidzein 4 mg 0.00 1 -- 0.00 0.00 0.00
Isoflavones Genistein 4 mg 0.00 1 -- 0.00 0.00 0.00
Isoflavones Total isoflavones 4 mg 0.00 1 -- 0.00 0.00 0.00
Langual Code(s)

  • A0152 VEGETABLE OR VEGETABLE PRODUCT (US CFR)
  • A1281 1100 VEGETABLES AND VEGETABLE PRODUCTS (USDA SR)
  • B1492 WATERCRESS
  • C0200 LEAF
  • E0150 WHOLE, NATURAL SHAPE
  • F0003 NOT HEAT-TREATED
  • G0003 COOKING METHOD NOT APPLICABLE
  • H0003 NO TREATMENT APPLIED
  • J0001 PRESERVATION METHOD NOT KNOWN
  • K0003 NO PACKING MEDIUM USED
  • M0001 CONTAINER OR WRAPPING NOT KNOWN
  • N0001 FOOD CONTACT SURFACE NOT KNOWN
  • P0024 HUMAN FOOD, NO AGE SPECIFICATION