Nutritional profile

Per USDA FoodData Central, raw watercress is roughly 95 percent water and very low in calories, on the order of about 11 calories per 100 grams, with only small amounts of dietary fiber and protein. Its composition includes vitamins such as vitamin K, vitamin C, vitamin A in the form of beta-carotene, and folate, along with minerals including calcium and potassium. Because it is used in small quantities as a green or garnish, the amounts consumed in a typical serving are correspondingly small.

In the kitchen

Watercress is eaten both raw and lightly cooked, and its peppery bite mellows with heat. Toss it raw into salads and pile it onto sandwiches, blend it into the classic watercress soup, or stir it into a stir-fry or pasta at the very last minute so it just wilts. Concrete dishes include a watercress and orange salad, egg salad tea sandwiches strewn with sprigs, and a smooth potato-and-watercress soup.

Choosing & preparing

Choose deep green, crisp bunches with firm, upright stems and no yellowing, sliminess, or wilting. Smaller, tender leaves generally have a milder flavor than older, coarse growth.

Flavor pairings

Its sharp flavor pairs naturally with citrus, beets, eggs, smoked fish, roast beef, sharp and creamy cheeses, toasted nuts, and rich, creamy dressings, where the peppery edge helps balance heavier foods.

Tips

Add watercress near the end of cooking to preserve its peppery character and bright color. The stems are edible and juicy, though the leafy tops are the mildest and most tender part.

General food-composition information based on USDA FoodData Central. This is not medical or dietary advice; for personal guidance, consult a registered dietitian or your doctor. Page updated Aug 4, 2026.