Vegetables / Leafy Greens
Watercress
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 49% |
| Calories | 26kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 4.8 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 30 mg/ 70mg (42%) high |
Minerals
Calcium | 204 mg/ 750mg (27%) source |
Phosphorus | 37 mg/ 700mg (5%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 55 mg/ 1500mg (3%) low |
What is this food?
Watercress (a leafy, peppery green). It’s a non-starchy vegetable usually eaten fresh in salads or added to soups and stir-fries.
Why it matters to health
Watercress is a low-calorie veggie (about 26 kcal per 100 g) that helps you add volume to meals without piling on calories. It also provides dietary fiber (0.7 g) which supports regular digestion, and it has small carbs and sugar (4.8 g carbs; 0.3 g sugar) that fit well in balanced eating. It’s naturally low in fat (0.3 g) and sodium (55 mg), which is helpful for keeping meals lighter on salt—especially if you’re also watching sauces like patis or bagoong.
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), use watercress as a side or add-on to meals—aim for about 1–2 cups per meal if you’re using it as your main veggie.
- Try it in tinola/sinigang (add near the end so it stays crisp), or mix into salads with tomatoes and onions.
- Go easy on salty toppings: limit patis/bagoong and choose lemon, calamansi, vinegar, garlic, and herbs for flavor.
- If you’re adding it to stir-fry, use a small amount of oil and keep the cooking time short.
Common Filipino dishes
Tinola with watercress, Sinigang with watercress, Ginataang gulay with watercress, Vegetable soup with watercress, Watercress salad with tomatoes and onions
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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