Watercress Calories, Nutrition & Fat-Burning Benefits | Superfood Guide
Watercress (Nasturtium officinale) is a nutrient-dense leafy green that has garnered attention for its impressive health benefits. Recognized for its detoxifying and diuretic properties, it shares these benefits with foods like artichokes, making it an excellent addition to a healthy diet. In this article, we explore how many calories watercress provides, whether it contributes to weight gain, and its full nutritional profile.
How Many Calories Does Watercress Have?
Watercress is extremely low in calories, which makes it ideal for weight management.
- Calories in 100 grams of watercress: 11 kcal
However, the total caloric content depends on how it is prepared and what it is paired with. For example:
| Dish | Approximate Calories |
|---|---|
| Watercress soup | 190 kcal |
| Cream of watercress and peas | 220 kcal |
| Watercress salad | 125 kcal |
| Watercress sandwiches | 500 kcal |
Tip: Pairing watercress with high-fat or calorie-dense ingredients will increase the overall caloric content.
Is Watercress Fattening?
The short answer: no.
Watercress is a low-fat, nutrient-rich vegetable that can be included in any diet, including weight loss plans. Its high fiber content can also help improve satiety, meaning you feel fuller for longer.
Nutritional Profile of Watercress (per 100g)
Watercress is not only low in calories but also rich in vitamins, minerals, and fiber. Here’s a detailed breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 11 kcal |
| Carbohydrates | 2.03 g |
| Protein | 1.6 g |
| Fat | 0.3 g |
| Fiber | 1.47 g |
| Water | 94.6 g |
| Vitamin A | 817 µg |
| Vitamin C | 96 mg |
| Vitamin K | 250 µg |
| Vitamin B1 (Thiamine) | 0.09 mg |
| Vitamin B2 (Riboflavin) | 0.17 mg |
| Vitamin B3 (Niacin) | 0.73 mg |
| Vitamin B6 | 0.23 mg |
| Folate (B9) | 214 µg |
| Potassium | 276 mg |
| Calcium | 180 mg |
| Magnesium | 34 mg |
| Iron | 3.10 mg |
| Iodine | 12 mg |
| Sodium | 12 mg |
| Selenium | 0.90 mg |
Note: Watercress is especially rich in vitamins A, C, K, and folate, making it highly beneficial for immune function, skin health, and bone strength.
What Is Watercress?
Watercress (Nasturtium officinale) is a green leafy plant belonging to the Cruciferae (Brassicaceae) family, the same family as broccoli, kale, and arugula. It is native to Europe and Asia and grows naturally near rivers, streams, and other freshwater sources.
Key Benefits of Watercress
Watercress is more than just a low-calorie food. Its nutrient density offers multiple health benefits:
- Supports liver health – Acts as a hepatoprotector, improving liver function and protecting liver cells.
- Prevents stone formation – Helps reduce the risk of kidney and gallbladder stones.
- Reduces fluid retention – Its diuretic properties aid in eliminating excess fluids and toxins.
- Helps manage uric acid levels – Beneficial for people with gout or high uric acid.
- Supports anemia prevention – Rich in iron, it can help improve blood health and prevent iron-deficiency anemia.
- Boosts immune system – High in vitamin C and other antioxidants, watercress supports immunity and protects against oxidative stress.
Conclusion
Watercress is a nutritional powerhouse that is low in calories, high in fiber, vitamins, and minerals, and offers numerous health benefits. Whether eaten raw in salads, cooked in soups, or blended into smoothies, it is an excellent addition to any diet, including weight loss plans.
Incorporating watercress regularly can help support liver function, improve blood health, prevent fluid retention, and contribute to overall well-being.
If you need further information or have specific questions about incorporating watercress into your diet, feel free to ask!