Watercress, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
When cooked, watercress retains some of its peppery bite but becomes more tender, offering a nutritious and flavorful green.
Per 100g reference serving, Watercress, cooked provides 36 kcal of energy, 2.4g protein (24% of calories), 1.35g total carbohydrates (13% of calories, including 0.5g dietary fiber and 0.21g sugars), and 2.84g total fat (63% of calories).
Vitamins Profile in Watercress, cooked (Per 100g)
Track how Watercress, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 31.3 mg | 34.8% DV |
| Vitamin A (RAE) | 170 µg | 18.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.45 mg | 9.7% DV |
| Vitamin K (Phylloquinone) | 262 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.084 mg | 7% DV |
| Vitamin B2 (Riboflavin) | 0.119 mg | 9.2% DV |
| Vitamin B3 (Niacin) | 0.198 mg | 1.2% DV |
| Vitamin B6 (Pyridoxine) | 0.145 mg | 8.5% DV |
| Total Folate (Vitamin B9) | 7 µg | 1.8% DV |
| Folate (Dietary Folate Equivalents) | 7 µg | 1.8% DV |
| Natural Food Folate | 7 µg | 1.8% DV |
| Choline | 9.6 mg | 1.7% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 1898 µg | 52.7% DV |
| Lutein + Zeaxanthin | 5703 µg | 57% DV |
Minerals & Electrolytes in Watercress, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.21 mg | 1.2% DV |
| Calcium (Ca) | 125 mg | 9.6% DV |
| Magnesium (Mg) | 22 mg | 5.2% DV |
| Potassium (K) | 344 mg | 7.3% DV |
| Zinc (Zn) | 0.12 mg | 1.1% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 63 mg | 5% DV |
| Copper (Cu) | 0.08 mg | 8.9% DV |
| Sodium (Na) | 173 mg | 7.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.111 g | 6.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.71 g | 5.1% DV |
| Monounsaturated Fat (MUFA) | 0.98 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 0.822 g | 4.1% DV |
| Saturated Fat (SFA) | 0.744 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Watercress, cooked contains 36 calories (kcal), 2.4g of protein, 1.35g of carbohydrates (0.5g fiber, 0.21g total sugars), and 2.84g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Watercress, cooked has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -5.91 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Watercress, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Watercress, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.