Like many of the other leafy greens, this one provides valuable cleansing properties through its chlorophyll. It's a rich source of vitamin A and C and a good source of calcium. It is, however, a bit more potent as far as flavor goes, so use it after experimenting with a few of the more mild leafy greens like spinach or Romaine. Rinse thoroughly and trim off any large, tough stems before tossing in the cup.

Selection Process

Select watercress with dark green, crisp leaves with no signs of yellowing, wilting, or slimy stems. It should smell slightly spicy. Store tightly wrapped in the refrigerator for up to 4 days.

Nutrition Facts

Serving Size: 1 cup, chopped (34.0 g)

Amount Per Serving

Calories: 3.7

% Daily Value*

Total fat 0.0g 0.1%

Saturated Fat 0.0g 0.0%

Cholesterol 0.0mg 0.0%

Sodium 13.9mg 0.0%

Total Carbs 0.4g 0.1%

Dietary Fiber 0.2g 0.7%

Sugars 0.1g

Alcohol 0.0g

Protein 0.8g

Vitamin A 21.7% Vitamin C 24.4%
Calcium 4.1% Iron 0.4%
Vitamin D 0.0% Vitamin E 1.1%
Vitamin K 106.3% Thiamin 2.0%
Riboflavin 2.4% Niacin 0.3%
Vitamin B-6 2.2% Folate 0.8%
Vitamin B-12 0.0% Panto. acid 1.1%
Phosphorus 2.0% Magnesium 1.8%
Zinc 0.2% Selenium 0.4%
Copper 1.3% Manganese 4.1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.