Pack with Nutrients, Particularly Vitamin K
Top 1 in Top 7 Health Benefits of Watercress
Watercress is low in calories, yet high in nutrients. The nutritional density of a food is a measure of how many nutrients it contains in relation to how many calories it delivers. As a result, watercress is a very nutrient-dense meal. In fact, it is listed first on the US Centers for Disease Control's list of Powerhouse Fruits and Vegetables. One cup (34 grams) of watercress contains the following:
- Calories: 4
- Carbs: 0.4 grams
- Protein: 0.8 grams
- Fat: 0 grams
- Fiber: 0.2 grams
- Vitamin A: 22% of the Reference Daily Intake (RDI)
- Vitamin C: 24% of the RDI
- Vitamin K: 106% of the RDI
- Calcium: 4% of the RDI
- Manganese: 4% of the RDI
As you can see, one cup (34 grams) of watercress contains more than 100% of the RDI for vitamin K, a fat-soluble vitamin required for blood clotting and bone health. Watercress is also high in vitamin E, thiamine, riboflavin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, sodium, and copper.
