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Also called: Yellowcress

Scientific name: Nasturtium officinale

Quick answers

Calories, Allergies and healthiness.

Calories Low Watercress contains 11 calories per 100g and can be considered low in calories.
Allergy and hypersensitivity mustard Watercress can cause allergic / hypersensitivity reactions for parts of the population.
Healthiness Excellent Watercress is a great healthy option and can be consumed in larger amounts regularly.


Everything you need to know and a little bit more.



Storage Refrigerator
Temperature +4°C to +8°C
Shelf life / Best before 6 days


Can watercress be frozen? Yes
Preparation Rinse and pack
Quality when defrosted Good
Tip: Write name and date on a label for easy oversight in the freezer.

Nutritional values per 100g

Energy 11 kcal / 46 kj
Fat 0,1 g
Saturated fat 0,03 g
Carbohydrates 1,29 g
Sugars 0,2 g
Protein 2,3 g
Salt 0,04 g
Nutritional values in plain text
Watercress has a very low amount of fat with a very low amount of saturated fat. Contains a low amount of carbohydrates and a low amount of sugars. Watercress contains a lesser amount of protein and contains a low amount of salt.

Vitamins and minerals

calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate, vitamin a, carotene, vitamin e, vitamin k


Watercress contains 0 mg kolesterol per 100g, meaning its free from cholesterol.

Allergy and hypersensitivity

Allergies No info
Cross-Reactivities mustard
Labeling requirement (EU) No
Labeling requirement means that the product contains allergens that have special labeling requirements. Either in the product itself or from its ingredients.


Keto friendly Yes
LCHF friendly Yes
Sugar free (under 0,5g) Yes
Fat-free (under 0,5g) Yes
Gluten-free Yes
Dairy free Yes
Lactose free Yes

Weight and volume

1 l watercress in grams 140 g
1 dl watercress in grams 14 g
1 cl watercress in grams 1,4 g
1 ml watercress in grams 0,14 g
1 tbsp watercress in grams 2,1 g
1 tsp watercress in grams 0,7 g
1 krm watercress in grams 0,14 g
1 kg watercress in liters 7,14 liters
1 hg watercress in dl 7,14 dl
1 g watercress in ml 7,14 ml
Minus Plus


Run, ride a bike or go to the gym to burn off the calories.

Running 0,18 km / 100g To burn off a 100g of watercress you need to run about 0,18 km at a decent tempo.
Biking 0,39 km / 100g To burn off a 100g of watercress you need to ride a bike about 0,39 km at a decent pace.
Swimming 3 min / 100g To burn off a 100g of watercress you need to swim for 3 minutes at a decent intensity.
Gym 7 min / 100g To burn off a 100g of watercress you need to workout for 7 minutes at a decent intensity.