336 %
Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.
How many calories are in watercress?
8kcal
in an 80 g portion
10 kcal per 100 g.
Source: UK CoFID 2021, record 13-669, 11 analysed samples. Checked 5 October 2026.
0.24 gFat
1.5 gProtein
1.2 gFibre
336 %Daily vitamin K
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.
- 0.24 gFat
- 1.5 gProtein
- 1.2 gFibre
- 75.8 gWater
- 1.2 gMinerals and the rest
Below average for vegetables
Watercress is 10 kcal per 100 g. The 240 vegetables in this database average 59.9.
Watercress10
Vegetables average59.9
Low in fat
0.3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.24 g
Saturates, per portion0.07 g
Vitamins and minerals in watercress
Three of the 24 reach the “high in” level, led by vitamin K.
A source of
None recorded
- Vitamin D
- Vitamin B12
Show all 24 with amounts
Vitamin K0.252 mg, 336 %
Vitamin C49.6 mg, 62 %
Vitamin A0.212 mg, 27 %
Folate0.0344 mg, 17 %
Chloride136 mg, 17 %
Calcium110 mg, 14 %
Manganese0.27 mg, 14 %
Vitamin B60.18 mg, 13 %
Potassium240 mg, 12 %
Thiamin (vitamin B1)0.13 mg, 12 %
Vitamin E1.2 mg, 9.7 %
Phosphorus48.8 mg, 7 %
Iron0.58 mg, 4.1 %
Niacin (vitamin B3)0.64 mg, 4 %
Zinc0.4 mg, 4 %
Copper0.04 mg, 4 %
Iodine0.0056 mg, 3.7 %
Riboflavin (vitamin B2)0.05 mg, 3.4 %
Magnesium12.8 mg, 3.4 %
Selenium0.0008 mg, 1.5 %
Pantothenic acid (vitamin B5)0.08 mg, 1.3 %
Biotin0.00032 mg, 0.6 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What watercress doesn’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 1.8 % of the selenium reference intake per 100 g.
Vitamin D
0mgin watercress
Find it inBloater, grilled500 % per 100 g
Selenium
1.8%in watercress, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin B12
0mgin watercress
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Watercress against other vegetables
Per 100 g, spring greens (boiled) has the most vitamin K in this comparison, followed by spinach (frozen, boiled) and watercress.
0.893mg
0.84mg
0.315mg
0.242mg
0.127mg
0.088mg
Spring greens, boiled+0.578 mg
Spinach, frozen, boiled+0.525 mg
Watercress, rawthis page
Cabbage, green, raw−0.073 mg
Brussels sprouts, boiled−0.188 mg
Mustard and cress, raw−0.227 mg
All values per 100 g, from the same dataset. Differences are against watercress.
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Questions about watercress
The questions people ask about watercress, answered from the dataset.
How many calories are in a portion of watercress?
A typical portion (80 g, one of your five a day) gives 8 kcal. Per 100 g the figure is 10 kcal.
Is watercress high in vitamin K?
Yes. Watercress, raw has 0.315 mg vitamin K per 100 g, 420 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does watercress have most of?
By share of the daily reference intake: vitamin K (0.315 mg, 420 %), vitamin C (62 mg, 78 %) and vitamin A (0.265 mg, 33 %) per 100 g.
Is watercress a good source of protein?
Watercress, raw has 1.9 g protein per 100 g, 57 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-669, Watercress, raw, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most vitamin K.
More vegetables
- Cassava, steamed142 kcal
- Gourd, ash, raw12 kcal
- Mushrooms, white, raw7 kcal
- Peas, raw83 kcal
- Spinach, dried211 kcal
- Taro, steamed99 kcal
- All 240 vegetables
Most vitamin K
- Spring greens, boiled0.893 mg
- Spinach, frozen, boiled0.84 mg
- Curly kale, raw0.623 mg
- Spinach, mature, boiled0.575 mg
- Parsley, fresh0.548 mg
- Spinach, mature, raw0.394 mg
- Vitamin K guide