الخضروات
Watercress, raw
Per 100 g
- السعرات الحرارية
- 11 kcal
- البروتين
- 2.3 g
- الألياف
- 0.5 g
- الدهون
- 0.1 g
Low fat 6% of its calories come from fat. Our scale
جميع المغذيات
Per 100 g of watercress, raw. % Daily Value is for an adult, US FDA values.
Macronutrients
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| الكربوهيدرات | 1.3 g | 0% |
| Protein | 2.3 g | 5% |
| الدهون | 0.1 g | 0% |
| Water | 95 g |
الكربوهيدرات
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| Fiber | 0.5 g | 2% |
| السكريات | 0.2 g |
Essential amino acids
| العنصر الغذائي | Per 100 g |
|---|---|
| Histidine | 0.04 g |
| Isoleucine | 0.09 g |
| Leucine | 0.17 g |
| Lysine | 0.13 g |
| Methionine | 0.02 g |
| Phenylalanine | 0.11 g |
| Threonine | 0.13 g |
| Tryptophan | 0.03 g |
| Valine | 0.14 g |
Fats
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| دهون مشبعة | 0.03 g | 0% |
| Monounsaturated fat | 0.01 g | |
| Polyunsaturated fat | 0.04 g | |
| Omega 3 | 0.02 g | |
| Omega 6 | 0.01 g | |
| Trans fat | 0 g | |
| Cholesterol | 0 mg | 0% |
Vitamins
| العنصر الغذائي | Per 100 g | % القيمة اليومية |
|---|---|---|
| فيتامين A (RAE) | 160 µg | 18% |
| Vitamin C | 43 mg | 48% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K1 | 250 µg | 208% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.2 mg | 1% |
| Pantothenic acid (B5) | 0.31 mg | 6% |
| Vitamin B6 | 0.13 mg | 8% |
| Folate (DFE) | 9 µg | 2% |
| فيتامين B12 | 0 µg | 0% |
Linked nutrients open a table that ranks plant foods by that nutrient.
Values by source
The same food in other countries' official food tables, per 100 g. Values differ with variety, soil, season and how each lab measures; here the sources differ by more than a quarter on fiber, sodium, potassium, iron, zinc, vitamin c, folate (dfe), vitamin a (rae) (marked ≠).
| Per 100 g | USDA SR Legacy Watercress, raw | Brazil TACO Watercress, raw (Agrião, cru) | Japan MEXT 2023 Watercress, stems and leaves, raw (クレソン 茎葉 生) |
|---|---|---|---|
| السعرات الحرارية | 11 kcal | 17 kcal | 13 kcal |
| البروتين | 2.3 g | 2.7 g | 2.1 g |
| الدهون | 0.1 g | 0.24 g | 0.1 g |
| الكربوهيدرات | 1.3 g | 2.3 g | 2.5 g |
| Fiber ≠ | 0.5 g | 2.1 g | 2.5 g |
| السكريات | 0.2 g | – | 0.5 g |
| دهون مشبعة | 0.03 g | – | 0.03 g |
| Sodium ≠ | 41 mg | 7.5 mg | 23 mg |
| Potassium ≠ | 330 mg | 218 mg | 330 mg |
| كالسيوم | 120 mg | 133 mg | 110 mg |
| Iron ≠ | 0.2 mg | 3.1 mg | 1.1 mg |
| مغنيسيوم | 21 mg | 18 mg | 13 mg |
| Zinc ≠ | 0.11 mg | 0.72 mg | 0.2 mg |
| Vitamin C ≠ | 43 mg | 60 mg | 26 mg |
| Folate (DFE) ≠ | 9 µg | – | 150 µg |
| Vitamin A (RAE) ≠ | 160 µg | 229 µg | 230 µg |
UK and Japanese tables measure available carbohydrate; we show total carbohydrate as on US labels (UK: plus fibre). Japan's fibre method also counts resistant starch, so raw starchy foods read higher. A dash: not measured by that table.
Portion weights
| Portion | Weight | السعرات الحرارية |
|---|---|---|
| 1 cup, chopped | 34 g | 3.7 kcal |
| 1 sprig | 2.5 g | 0.28 kcal |
| 10 sprigs | 25 g | 2.8 kcal |
كيف نصنف الدهون
Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.
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Source
USDA FoodData Central, SR Legacy (April 2018): Watercress, raw, FDC ID 170068. Daily Values: US FDA, 21 CFR 101.9.