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Watercress Nutrition Facts

4 calories in 1 cup, chopped

Calories in Watercress
Watercress, raw
4 calories in Watercress, 1 cup, chopped
1 cup, chopped = 34g ≈ 0.075lb ≈ 1.20oz
0.11 calories / gram
0 Weight Watchers points
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Calorie Sources:51% proteins; 42% carbohydrates; 8% fats
Fats:34 mg
Carbohydrates:0.44 g (2 calories, 1% by weight)
Proteins:0.78 g (2 calories, 2% by weight)
Alcohol:~
Water:32.34 g (95% by weight)
Fat Composition:52% polyunsaturated; 34% saturated; 14% monounsaturated
Trans Fat :~
Dietary Fiber:0.17 g (1% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup, chopped
1 sprig
10 sprigs
Scientific Name:Nasturtium officinale
Refuse:8 %
Refuse Description:Tough stems and ends
Food Group:Vegetables and Vegetable Products
USDA #:11591
Tags: watercresses;
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Vitamin A:1085 IU
Retinol:~
Retinol Activity Equivalent:54.40 mcg
α-Carotene:~
β-Carotene:650.76 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:1.96 mg
Vitamin B-1:30.60 mcg
Vitamin B-2:40.80 mcg
Vitamin B-3:68 mcg
Vitamin B-5:105.40 mcg
Vitamin B-6:40.80 mcg
Vitamin B-9:3.06 mcg
Food folate:3.06 mcg
Dietary Folate Equivalent:3.06 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:3.06 mg
Vitamin C:14.62 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:340 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:85 mcg
Calcium (Ca):40.80 mg
Copper (Cu):23.80 mcg
Fluoride (F):~
Iron (Fe):68 mcg
Magnesium (Mg):7.14 mg
Manganese (Mn):81.60 mcg
Phosphorus (P):20.40 mg
Potassium (K):0.11 g
Selenium (Se):0.31 mcg
Sodium (Na):13.94 mg
Zinc (Zn):37.40 mcg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:0.44 g
Dietary Fiber:0.17 g
Sugars Total:68 mg
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:0.78 g
Essential amino acids
Phenylalanine:37.40 mg
Leucine:54.40 mg
Methionine:6.80 mg
Lysine:44.20 mg
Isoleucine:30.60 mg
Valine:44.20 mg
Threonine:44.20 mg
Tryptophan:10.20 mg
Histidine:13.60 mg
Arginine:51 mg
Non-essential amino acids
Alanine:44.20 mg
Aspartic acid:61.20 mg
Betaine:~
Cystine:2.38 mg
Glutamic acid:64.60 mg
Glycine:37.40 mg
Hydroxyproline:~
Proline:30.60 mg
Serine:20.40 mg
Tyrosine:20.40 mg
Fats Total:34 mg
Saturated fatty acids:6.80 mg
Monounsaturated fatty acids:2.72 mg
Polyunsaturated fatty acids:10.20 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:6.80 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:1.02 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:680 mcg
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:2.04 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:3.40 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:6.80 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.41 g
Caffeine:~
Theobromine:~
Product Type:Watercress
Weight Watchers Points:0 point(s)
Atkins Diet (Induction) Rating:3 / 10
Atkins Diet (Maintanence) Rating:2 / 10
Zone Diet Rating:4 / 10
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