scored 93/100
Watercress is a nutrient-dense leafy green with exceptionally high vitamin K content and bioactive glucosinolates, offering potent anti-inflammatory and antioxidant benefits with minimal calories.
0.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Less a 2.0 anti-nutrient penalty (high sodium).
Watercress is an aquatic leafy green vegetable native to Europe and Asia, historically used in traditional medicine for its purported health properties. Modern nutritional science has validated many of these uses. With only 11 calories per 100g, watercress delivers an impressive micronutrient density, particularly in vitamin K (250 mcg per 100g, exceeding 300% of daily needs), potassium, and vitamin C. Its primary longevity relevance lies in its glucosinolate content—sulfur-containing compounds that break down into isothiocyanates when chopped or chewed. These compounds have demonstrated potential in cellular health and detoxification pathways. Watercress also contains phenolic compounds and flavonoids with antioxidant capacity. The combination of high vitamin K, calcium, and phosphorus supports bone metabolism, while its potassium content contributes to cardiovascular health. As a cruciferous vegetable, watercress shares cancer-preventive properties with broccoli and cabbage, though research remains more preliminary. Its bioavailability is enhanced by fat-soluble vitamins, making consumption with dietary fat beneficial for absorption of vitamins A and K.
Vitamin K activates osteocalcin and other bone proteins essential for mineralization, and carboxylates matrix Gla protein in vessel walls, reducing arterial calcification risk
Isothiocyanates activate phase 2 detoxification enzymes (like sulfotransferases) and upregulate antioxidant response pathways; flavonoids scavenge free radicals directly
Potassium promotes natriuresis and vasodilation; inorganic nitrates are converted to nitric oxide, enhancing endothelial function and reducing systemic vascular resistance
Isothiocyanates induce apoptosis in cancer cells, inhibit phase 1 carcinogens, and increase expression of detoxification enzymes in hepatocytes
Choline is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (membrane component); supports homocysteine metabolism
Watercress has no stimulating compounds and provides steady micronutrient availability. Consuming at lunch or dinner with fat-containing meals optimizes fat-soluble vitamin absorption. Raw consumption in morning salads preserves glucosinolates maximally.
Fasting-compatible
Those on warfarin or anticoagulants should maintain consistent intake due to high vitamin K; individuals with thyroid conditions who are iodine-deficient should moderate raw cruciferous consumption, though watercress contains some iodine
Per 100 g of the default form. Bars show how much higher or lower watercress is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Watercress is classified as a vegetable. Watercress is a nutrient-dense leafy green with exceptionally high vitamin K content and bioactive glucosinolates, offering potent anti-inflammatory and antioxidant benefits with minimal calories.
Watercress scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 0.4 g of fiber (~2% of the 28 g daily value).
In a 85 g serving, watercress is highest in Vitamin K (~177% DV), Vitamin C (~41% DV), Vitamin B6 (~16% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.7 g of net carbs (1.1 g total minus 0.4 g fiber).
Best any time of day. Watercress has no stimulating compounds and provides steady micronutrient availability. Consuming at lunch or dinner with fat-containing meals optimizes fat-soluble vitamin absorption. Raw consumption in morning salads preserves glucosinolates maximally.
A typical serving is around 85 g (~9 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating watercress alongside several other vegetable sources.
Watercress pairs nicely with: Pair with olive oil or avocado because fat-soluble vitamins K and A require dietary lipids for intestinal absorption and hepatic transport; Combine with citrus (lemon, orange) because vitamin C enhances absorption of non-heme iron if watercress is consumed with iron-rich foods, and acid environment optimizes glucosinolate preservation; Eat with cruciferous vegetables (broccoli, cabbage) because they provide complementary glucosinolates and create synergistic phytochemical diversity for broader detoxification enzyme activation; Pair with calcium-rich foods (dairy, fortified plant milks) because watercress contains oxalates that can inhibit calcium absorption; pairing increases net calcium bioavailability.
High sodium.
Encyclopedia entries that supply the same signature nutrients watercress contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients watercresscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.