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Watercress is a fast-growing, aquatic or semi-aquatic, perennial plant native to Europe and Asia, and one of the oldest known leaf vegetables consumed by humans. It is a member of the family Brassicaceae, botanically related to garden cress, mustard and radish — all noteworthy for a peppery, tangy flavour.

The hollow stems of watercress are floating, and the leaves are pinnately compound. Small, white and green flowers are produced in clusters.

Uses of Watercress

Health Benefits of Watercress:

Watercress contains significant amounts of iron, calcium, iodine, and folic acid, in addition to vitamins A and C. 

Many benefits from eating watercress are claimed, such as that it acts as a stimulant, a source of phytochemicals and antioxidants, a diuretic, an expectorant, and a digestive aid.

It also appears to have antiangiogenic cancer-suppressing properties; it is widely believed to help defend against lung cancer.

Watercress is mentioned in the Talmud as being able to stop bleeding, when mixed with vinegar.

Read More at Wikipedia

Nutrition Data for Watercress, raw (11591)

NutrientNutrient value per 100 gm1 cup, chopped1 sprig10 sprigs
Water95.11 g32.3374 g2.37775 g23.7775 g
Energy11 kcal3.74 kcal0.275 kcal2.75 kcal
Protein2.3 g0.782 g0.0575 g0.575 g
Total lipid (fat)0.1 g0.034 g0.0025 g0.025 g
Carbohydrate, by difference1.29 g0.4386 g0.03225 g0.3225 g
Fiber, total dietary0.5 g0.17 g0.0125 g0.125 g
Sugars, total0.2 g0.068 g0.005 g0.05 g
NutrientNutrient value per 100 gm1 cup, chopped1 sprig10 sprigs
Calcium, Ca120 mg40.8 mg3 mg30 mg
Iron, Fe0.2 mg0.068 mg0.005 mg0.05 mg
Magnesium, Mg21 mg7.14 mg0.525 mg5.25 mg
Phosphorus, P60 mg20.4 mg1.5 mg15 mg
Potassium, K330 mg112.2 mg8.25 mg82.5 mg
Sodium, Na41 mg13.94 mg1.025 mg10.25 mg
Zinc, Zn0.11 mg0.0374 mg0.00275 mg0.0275 mg
NutrientNutrient value per 100 gm1 cup, chopped1 sprig10 sprigs
Vitamin C, total ascorbic acid43 mg14.62 mg1.075 mg10.75 mg
Thiamin0.09 mg0.0306 mg0.00225 mg0.0225 mg
Riboflavin0.12 mg0.0408 mg0.003 mg0.03 mg
Niacin0.2 mg0.068 mg0.005 mg0.05 mg
Vitamin B-60.129 mg0.04386 mg0.003225 mg0.03225 mg
Folate, DFE9 µg3.06 µg0.225 µg2.25 µg
Vitamin B-120 µg0 µg0 µg0 µg
Vitamin A, RAE160 µg54.4 µg4 µg40 µg
Vitamin A, IU3191 IU1084.94 IU79.775 IU797.75 IU
Vitamin E (alpha-tocopherol)1 mg0.34 mg0.025 mg0.25 mg
Vitamin D (D2 + D3)0 µg0 µg0 µg0 µg
Vitamin D0 IU0 IU0 IU0 IU
Vitamin K (phylloquinone)250 µg85 µg6.25 µg62.5 µg
NutrientNutrient value per 100 gm1 cup, chopped1 sprig10 sprigs
Fatty acids, total saturated0.027 g0.00918 g0.000675 g0.00675 g
Fatty acids, total monounsaturated0.008 g0.00272 g0.0002 g0.002 g
Fatty acids, total polyunsaturated0.035 g0.0119 g0.000875 g0.00875 g
Cholesterol0 mg0 mg0 mg0 mg
NutrientNutrient value per 100 gm1 cup, chopped1 sprig10 sprigs
Caffeine0 mg0 mg0 mg0 mg
U.S. Department of Agriculture, Agricultural Research Service. 2013. USDA National Nutrient Database for Standard Reference, Release 26. Nutrient Data Laboratory Home Page
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