Calories in Watercress

Watercress, a leafy green vegetable often overlooked in favor of more popular greens, is a nutrient-dense superfood. It boasts a remarkable array of vitamins, minerals, and other beneficial compounds, all while being exceptionally low in calories. In this article, we will explore the nutritional profile of watercress, focusing on its carbohydrate, fiber, vitamin, and mineral content. We will also delve into the other plant compounds present in watercress and its numerous health benefits. Additionally, we will compare the calorie content of watercress to other foods to highlight its unique nutritional advantages.

Nutrition Facts: Calories in Watercress

Watercress is an incredibly low-calorie food. A typical serving size of 100 grams (about 3.5 ounces) of raw watercress contains approximately:

• Calories: 11
• Total Fat: 0.1 grams
• Cholesterol: 0 milligrams
• Sodium: 41 milligrams
• Total Carbohydrates: 1.3 grams
• Dietary Fiber: 0.5 grams
• Sugars: 0.2 grams
• Protein: 2.3 grams

The calorie content in watercress is so minimal that it can be consumed in large quantities without significantly impacting daily caloric intake, making it an excellent choice for those looking to maintain or lose weight.

Carbs: Calories in Watercress

Carbohydrates are the body’s primary source of energy, and while watercress contains only a small amount of carbs, it still contributes to the body’s energy needs. In a 100-gram serving of watercress:

• Total Carbohydrates: 1.3 grams
  • Sugars: 0.2 grams
  • Starch: Minimal to none

The low carbohydrate content of watercress makes it suitable for low-carb and ketogenic diets. Despite its low carb content, watercress is rich in other essential nutrients, providing a well-rounded addition to any meal plan.

Fibers: Calories in Watercress

Dietary fiber is crucial for maintaining digestive health and promoting a feeling of fullness, which can aid in weight management. Watercress, while not a significant source of fiber, still contributes beneficial amounts:

• Dietary Fiber: 0.5 grams per 100 grams

Although the fiber content in watercress is modest, it can still contribute to daily fiber intake, especially when consumed alongside other high-fiber foods. The presence of fiber also aids in the slow release of sugars into the bloodstream, which helps in maintaining stable blood sugar levels.

Vitamins and Minerals: Calories in Watercress

Watercress is a nutritional powerhouse, packed with a wide array of vitamins and minerals that support overall health. Key vitamins and minerals found in watercress include:

• Vitamin A: Essential for vision, immune function, and skin health.
• Vitamin C: An antioxidant that supports the immune system, skin health, and wound healing.
• Vitamin K: Crucial for blood clotting and bone health.
• Calcium: Vital for strong bones and teeth, muscle function, and nerve signaling.
• Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
• Iron: Important for the formation of hemoglobin and oxygen transport in the blood.
• Magnesium: Supports muscle and nerve function, blood sugar control, and bone health.

The abundance of these vitamins and minerals makes watercress an excellent choice for enhancing nutritional intake without adding many calories.

Other Plant Compounds: Calories in Watercress

Beyond vitamins and minerals, watercress contains several plant compounds that offer additional health benefits:

• Glucosinolates: These compounds have been shown to have cancer-protective properties.
• Phenolic Compounds: Antioxidants that help protect the body from oxidative stress and inflammation.
• Carotenoids: Including beta-carotene and lutein, which support eye health and may reduce the risk of chronic diseases.

These plant compounds contribute to the overall health-promoting effects of watercress, making it a valuable addition to any diet.

Health Benefits: Calories in Watercress

The unique nutritional profile of watercress translates into a range of health benefits:

• Antioxidant Properties: The high levels of vitamins A and C, along with other antioxidants, help protect cells from damage caused by free radicals.
• Cancer Prevention: Glucosinolates in watercress have been linked to a reduced risk of certain cancers.
• Bone Health: Vitamin K and calcium are essential for maintaining strong bones and reducing the risk of osteoporosis.
• Heart Health: Potassium helps maintain healthy blood pressure levels, while antioxidants reduce inflammation and improve vascular function.
• Eye Health: Carotenoids such as lutein and beta-carotene support eye health and may reduce the risk of age-related macular degeneration.

These benefits highlight the importance of including watercress in a balanced diet for overall health and wellness.

Foods with Calorie Content Equivalent to Watercress

To put the calorie content of watercress into perspective, let’s compare it to other foods:

• Cucumber: Approximately 16 calories per 100 grams.
• Lettuce: About 15 calories per 100 grams.
• Spinach: Roughly 23 calories per 100 grams.
• Celery: Around 16 calories per 100 grams.

Watercress is one of the lowest-calorie vegetables available, making it an excellent choice for those looking to reduce calorie intake while still benefiting from a rich source of nutrients.

Conclusion

Watercress is a low-calorie, nutrient-dense leafy green that offers a wealth of health benefits. Its impressive array of vitamins, minerals, and plant compounds, combined with its minimal calorie content, makes it a powerful addition to any diet. Whether you’re looking to lose weight, boost your nutrient intake, or simply enjoy a delicious and healthy vegetable, watercress is an excellent choice. By incorporating watercress into your meals, you can take advantage of its numerous health benefits while keeping your calorie intake in check.