Watercress, long known as a superfood because it packs large amounts of a wide variety of these important substances, with a score of 100. The next five in the elite category: Chinese cabbage (91.99), chard (89.27), beet greens (87.08), spinach (86.43) and chicory (73.36).
As a percentage of daily allowance, two cups of watercress provides a whopping 212% of vitamin K, 48% of vitamin C and 44% of vitamin A. In addition it provides smaller but significant amounts of calcium, manganese, potassium, vitamin E, thiamine, riboflavin, vitamin B6, magnesium and phosphorus.
WATERCRESS Raw
Nutrition Information
Serving size: 1 cup chopped = 50g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ/Cal) 46/11 1% 92/22
Protein (g) 1.4 3% 2.8
Fat, total (g) 0.2 0% 0.4
- saturated (g) 0.06 0% 0.13
Available carbohydrate (g) 0.1 0% 0.2
- sugars (g) 0.1 0% 0.1
Dietary Fibre (g) 1.7 3.3
Sodium (mg) 8 0% 16.6
Folate (µg) 140 70% RDI* 280 A good source of folate
Vitamin A Equiv. (µg) 413 55% RDI* 826 A good source of vitamin A
Vitamin C (mg) 38 94% RDI* 75 A good source of vitamin C
Niacin (mg) 0.4 4% RDI* 0.8
Thiamin (mg) 0.06 5% RDI* 0.12
Vitamin B6 (mg) 0.1 6% RDI* 0.19
Calcium (mg) 26 3% RDI* 53
Iron (mg) 1.1 9% RDI* 2.2
Potassium (mg) 90 180
The powder comes from the whole plant both leaf and stem. Not from extract, not Freeze Dried or microwave dried. driedfresh in an oxygen free low temp (<40c) vacuum chamber. OVDMA dried
