Watercress, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 2.3 g · 9 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 1.3 g · 5 kcal/100g
Fiber 0.5 g
Water 95 g
Total energy 11 kcal

Energy is predominantly from protein (60%); EFSA recommends 10–35% for a balanced diet

Fat quality 61 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.01g

Saturated fat is 2.2% of energy, within the WHO limit of 10%.

Protein quality 53 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 53%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (53% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 42 / 100 How is this scored?

Vitamins

Vitamin A 160 µg
Vitamin C 43.0 mg
Vitamin D 0.0 µg
Vitamin E 1.0 mg
Vitamin K 250 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.12 mg
Niacin (B3) 0.2 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.13 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 120 mg
Iron 0.2 mg
Magnesium 21 mg
Phosphorus 60 mg
Potassium 330 mg
Sodium 41 mg
Zinc 0.1 mg
Copper 0.08 mg
Manganese 0.24 mg
Selenium 0.9 µg

Notable source of Vitamin K (333% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.