Calories in Watercress: Nutritional facts for Watercress Types

A 100g serving of raw watercress contains 11 calories, while a 100g serving of watercress leaves also provides 11 calories. A 100g serving of steamed watercress contains 22 calories, and a 100g serving of creamy watercress soup provides 73 calories.

One kilogram (1000g) of raw watercress contains 110 calories, whereas one kilogram (1000g) of watercress leaves also provides 110 calories. One kilogram (1000g) of steamed watercress contains 220 calories, and one kilogram (1000g) of creamy watercress soup provides 730 calories.

A single sprig of watercress (2.5g) contains 0.3 calories. Commercial packaged options vary, as a serving of B&W Quality Growers Watercress (85g or 3oz) contains 10 calories, while a serving of Waitrose Watercress (80g or 2.8oz) provides 9 calories. A serving of Tesco Watercress (85g or 3oz) has 11 calories.

The nutritional value of watercress is linked to the high concentration of vitamins, minerals, and bioactive compounds that support various physiological functions. An account of these potential upsides is provided here.

• Reduces DNA Damage: Watercress consumption is linked to a reduction in damage to DNA in white blood cells, a key factor in cancer prevention. A study by Gill, C. I., et al. (2007), "Watercress supplementation in diet reduces lymphocyte DNA damage and alters blood antioxidant status in healthy adults," found that daily consumption of watercress reduced basal DNA damage and increased the cell's ability to resist hydrogen peroxide-induced damage.
• Supports Cardiovascular Health: The high nitrate content in watercress helps lower blood pressure and improve endothelial function. A study by Lidder, S., et al. (2013), "Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway," demonstrated that dietary nitrates enhance blood vessel dilation and reduce arterial stiffness.
• Promotes Eye Health: The plant contains high levels of lutein and zeaxanthin, carotenoids essential for protecting the retina from oxidative stress. A study by Ma, L., et al. (2012), "Lutein and zeaxanthin intake and the risk of age-related macular degeneration: a systematic review and meta-analysis," confirmed that higher intake of these carotenoids is associated with a reduced risk of late-stage age-related macular degeneration.

The classification of watercress as a superfood stems from the plant's dense concentration of phenethyl isothiocyanate (PEITC), a hydrolysis product of gluconasturtiin. PEITC is the subject of extensive research regarding the compound's ability to inhibit carcinogen activation and induce apoptosis in cancer cells. A study by Hecht, S. S., et al. (1999), "Effects of watercress consumption on urinary metabolites of nicotine in smokers," showed that PEITC from watercress alters the metabolism of tobacco-specific carcinogens, potentially reducing lung cancer risk. Another key phytochemical is quercetin, a flavonoid with potent anti-inflammatory properties. A study by Boots, A. W., et al. (2008), "Health effects of quercetin: from antioxidant to nutraceutical," detailed the compound's ability to scavenge free radicals and protect cellular structures. The plant also contains sulphoraphane, known for activating the body's detoxification enzymes. A study by Fahey, J. W., et al. (1997), "Broccoli sprouts: an exceptionally rich source of inducers of enzymes that protect against chemical carcinogens," identified the mechanisms by which these isothiocyanates boost cellular defense. A suggested consumption rate to obtain these phytochemical benefits is 80g (one cereal bowl full) of raw watercress per day.

The plant's potent chemical composition and growth environment present specific health risks for certain populations. The table below shows the potential negative effects associated with watercress consumption.

• Interference with Blood Thinners: Watercress contains a very high concentration of Vitamin K, which promotes blood clotting and counteracts the effects of anticoagulants like warfarin. A study by Violi, F., et al. (2016), "Interaction between dietary vitamin K intake and anticoagulation by vitamin K antagonists," indicates that sudden increases in Vitamin K intake can destabilize the International Normalized Ratio (INR) in patients on anticoagulant therapy. A safer alternative for individuals on these medications is cooked zucchini, and the daily limit for watercress should not exceed 10g without medical consultation.
• Thyroid Function Disruption: The plant contains goitrogens, compounds that can interfere with iodine uptake and thyroid hormone production when consumed in large amounts. A review by Felker, P., et al. (2016), "Concentrations of thiocyanate and goitrin in human plasma, their precursor concentrations in brassica vegetables, and associated potential risk for hypothyroidism," highlights the risk of excessive Brassica consumption for individuals with iodine deficiency. A suggested alternative is cooked spinach, as heat deactivates some goitrogenic compounds, and consumption should be limited to 34g per day for those with thyroid concerns.
• Risk of Liver Fluke Infection: Wild watercress grown in contaminated water can host Fasciola hepatica, a parasitic flatworm that causes fascioliasis. A study by Ashrafi, K., et al. (2015), " The Endemicity of Human Fascioliasis in Guilan Province, Northern Iran: the Baseline for Implementation of Control Strategies," identified the consumption of raw aquatic plants as the primary transmission route for this parasite. A safer alternative is commercially grown, hydroponic watercress, and wild-harvested watercress should be avoided entirely.

Yes, watercress is a highly beneficial food because the nutrient density and bioactive compounds provide systemic support for heart, bone, and cellular health. The high concentration of Vitamin K is critical for bone mineralization and density. A study by Feskanich, D., et al. (1999), "Vitamin K intake and hip fractures in women: a prospective study," found that higher Vitamin K intake is associated with a lower risk of hip fractures. The cardiovascular system benefits from the dietary nitrates, which facilitate blood pressure regulation. A review by Bondonno, C. P., et al. (2021), "Vegetable nitrate intake, blood pressure and cardiovascular disease: a review," confirmed the positive correlation between nitrate-rich vegetable consumption and reduced cardiovascular risk. The plant also supports cellular integrity through antioxidant activity that mitigates DNA damage. A study by Kyriakou, S., et al. (2022), "Evaluation of Bioactive Properties of Lipophilic Fractions of Edible and Non-Edible Parts of Nasturtium officinale (Watercress)," demonstrated the antiproliferative effects of watercress extracts on malignant melanoma cells.

Yes, watercress is an effective food for weight loss and appetite control due to its low calorie density and high water content. The plant allows for the consumption of a large volume of food with minimal caloric intake, a concept known as low energy density eating. A study by Ello-Martin, J. A., et al. (2007), "Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets," established that diets focused on low-energy-dense foods like watercress result in greater weight loss than calorie-restricted diets alone. The fiber content promotes satiety by slowing gastric emptying. A study by Slavin, J. L. (2005), "Dietary fiber and body weight," confirmed that increased fiber intake is inversely associated with body weight and body fat. Additionally, the need to chew the fibrous leaves increases the time spent eating, which signals fullness to the brain. A study by Raynor, H. A., et al. (2015), "Partial meal replacement plan and quality of the diet," found that increasing vegetable intake supports long-term weight management.

The specific variety of cress determines the caloric density based on the plant's water content and structural composition. Garden Cress has the highest calorie value at 32 calories per 100 grams, a result of the denser leaf structure and higher protein content found in this soil-grown variety. Upland Cress falls in the middle range with 20 calories per 100 grams. Standard aquatic Watercress contains the lowest calorie value at 11 calories per 100 grams, representing the baseline for this vegetable family due to the extremely high water content absorbed from the aquatic growing medium. The difference in growing conditions, specifically soil versus water, is the main factor that dictates the final calorie count.

The plant originated in Ancient Greece and remains one of the oldest leaf vegetables consumed by humans. Hippocrates founded the first hospital on the island of Kos near a stream to ensure fresh access to the vegetable for patients. Romans later named the plant "Nasturtium," translating to "twisted nose," a reference to the pungent, peppery scent. Commercial cultivation began in the United Kingdom in 1808 along the River Ebble. European immigrants introduced the crop to the United States, where Huntsville, Alabama, eventually became known as the "Watercress Capital of the World" during the 20th century. The vegetable continues to thrive in temperate climates with access to alkaline spring water.