Herb
Watercress
Watercress is a peppery aquatic herb with crisp stems and dark green leaves, eaten raw in salads and sandwiches or wilted into soups and sauces. Its mustard-family heat is cleaner and more mineral than land cresses. Traditionally grown in pure flowing water, modern production also uses hydroponic beds. Young sprigs are milder; flowering shoots turn hotter and more pungent.
Also known as: Cresson, Xiyangcai
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A sample of named types with their own origin and culinary profiles.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.86 g
- Saturated Fat 0.2 g
- Trans Fat 0 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.37 g
- Cholesterol 0 mg
- Sodium 23.6 mg
- Salt 0.05 g
- Total Carbohydrate 7.18 g
- Dietary Fibre 3.72 g
- Total Sugars 1 g
- Complex / starch 0.95 g
- Protein 2.85 g
- Water 86.7 g
- Energy 37.5 kcal
- Water 86.7 g
- Carbohydrates 7.18 g
- Sugars 1 g
- Monosaccharides 0.7 g
- Disaccharides 0.3 g
- Starch 0.95 g
- Amylose 0.24 g
- Amylopectin 0.71 g
- Digestible Starch 0.81 g
- Resistant Starch 0.1 g
- Fibre 3.72 g
- Soluble Fibre 1.3 g
- Insoluble Fibre 2.42 g
- Protein 2.85 g
- Plant Protein 2.71 g
- Fat 0.86 g
- Saturated Fat 0.2 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.37 g
- Vitamins 393 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.15 mg
- Vitamin B3 — Niacin 1.02 mg
- Vitamin B5 — Pantothenic Acid 0.41 mg
- Vitamin B6 0.2 mg
- Vitamin B7 — Biotin 2 µg
- Vitamin B9 — Folate 78.7 µg
- Vitamin C 2 mg
- Vitamin E 1.93 mg
- Vitamin K 286 µg
- Minerals 272 mg
- Major Minerals 266 mg
- Trace Minerals 6 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.15 · vitamin-b3-niacin: 1.02 · vitamin-b5-pantothenic-acid: 0.41 · vitamin-b6: 0.2 · vitamin-b7-biotin: 2 · vitamin-b9-folate: 78.7 · vitamin-e: 1.93 · vitamin-k: 286.3 ·
Minerals
Sodium: 23.57 · Potassium: 181 · Calcium: 61 · Iron: 0.6 · Zinc: 0.4 · Iodine: 5 ·
Fresh herbs are aromatic leaves—modest macros, concentrated micronutrients and polyphenols per gram dry.
History
Watercress was known to classical writers as a sharp green grown in clean streams.
Commercial watercress beds expanded in England, supplying Victorian cities by rail.
Watercress sandwiches and soups became everyday British fare from specialised farms.
Food-safety standards and hydroponic systems modernised watercress production worldwide.