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Watercress
Vegetables
Nutri-ScoreA

Watercress

Nasturtium officinale

Clinical Encyclopedia

Watercress is a nutrient-dense leafy green vegetable known for its peppery flavor and high levels of vitamins and minerals. It is often used in salads, soups, and as a garnish.

Scientific NameNasturtium officinale
Region of OriginEurope and Asia
Popular Comparisons:
Watercress VS Acorn SquashWatercress VS Adria Blue PotatoesWatercress VS Air PotatoWatercress VS GarlicWatercress VS AlexandersWatercress VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories32 kcal
Water
95%
Fiber1g
Total8.4g
Protein
2.3g(27%)
Fats
0.1g(1%)
Carbohydrates
6g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, watercress helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in vitamin K, it supports bone health and may improve calcium absorption.
✓Contains glucosinolates, which have been shown to have anti-cancer properties.
✓Watercress is low in calories and high in fiber, making it an excellent choice for weight management.

Possible Risks & Side Effects

!Individuals on anticoagulant medications should consult a healthcare provider due to high vitamin K content.
!May cause digestive discomfort in some individuals if consumed in large quantities.

How to Prepare & Consume

Best consumed raw in salads or as a garnish; can also be lightly steamed to retain nutrients.

Smart Selection & Storage

How to Select

Choose vibrant, crisp leaves without wilting or yellowing. Freshness is key for flavor and nutrition.

How to Store

Wrap in a damp paper towel and place in a sealed container in the refrigerator to maintain freshness.

Myths vs Realities

MythWatercress is only a garnish and has no nutritional value.+
RealityWatercress is highly nutritious, packed with vitamins and minerals.
MythEating watercress can cause kidney stones.+
RealityWhile high in oxalates, moderate consumption of watercress is safe for most people.
MythWatercress is not suitable for pregnant women.+
RealityWatercress can be beneficial during pregnancy due to its nutrient content, but should be consumed in moderation.

Healthy Recipes

Watercress and Avocado Salad

A refreshing salad combining the peppery taste of watercress with creamy avocado and a zesty lemon dressing.

Ingredients
  • 2 cups fresh watercress
  • 1 ripe avocado, diced
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the watercress, avocado, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Watercress and Quinoa Bowl

A nutritious bowl featuring watercress, quinoa, and roasted vegetables, perfect for a healthy lunch.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups fresh watercress
  • 1 cup roasted sweet potatoes
  • 1/2 cup chickpeas, rinsed
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa, watercress, roasted sweet potatoes, and chickpeas.
  2. 2. In a separate bowl, mix tahini, lemon juice, salt, and pepper to create a dressing.
  3. 3. Drizzle the dressing over the bowl and enjoy.

Watercress Pesto Pasta

A vibrant pasta dish featuring a unique watercress pesto that adds a fresh twist to your favorite noodles.

Ingredients
  • 2 cups fresh watercress
  • 1/2 cup walnuts
  • 1/4 cup Parmesan cheese
  • 2 cloves garlic
  • 1/2 cup olive oil
  • 8 oz whole wheat pasta
  • Salt to taste
Instructions
  1. 1. Cook the whole wheat pasta according to package instructions.
  2. 2. In a food processor, blend watercress, walnuts, Parmesan, garlic, and olive oil until smooth.
  3. 3. Toss the cooked pasta with the watercress pesto and season with salt before serving.

Watercress and Apple Smoothie

A refreshing smoothie packed with nutrients, combining watercress, apple, and banana for a perfect breakfast.

Ingredients
  • 1 cup fresh watercress
  • 1 apple, cored and chopped
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon honey (optional)
Instructions
  1. 1. In a blender, combine watercress, apple, banana, almond milk, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Watercress and Lentil Soup

A hearty and healthy soup that combines watercress with lentils and spices for a comforting meal.

Ingredients
  • 1 cup dried lentils, rinsed
  • 4 cups vegetable broth
  • 2 cups fresh watercress
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and garlic until softened.
  2. 2. Add lentils, vegetable broth, cumin, salt, and pepper; bring to a boil.
  3. 3. Reduce heat, simmer for 20 minutes, then stir in watercress and cook for an additional 5 minutes.

Watercress and Feta Stuffed Peppers

Colorful bell peppers filled with a delicious mixture of watercress, feta cheese, and quinoa for a nutritious meal.

Ingredients
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 2 cups fresh watercress, chopped
  • 1/2 cup feta cheese, crumbled
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix quinoa, watercress, feta, olive oil, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Bake for 25 minutes.

Watercress and Citrus Salad

A vibrant salad featuring watercress, mixed citrus fruits, and a light vinaigrette, perfect for a refreshing side dish.

Ingredients
  • 2 cups fresh watercress
  • 1 orange, segmented
  • 1 grapefruit, segmented
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a salad bowl, combine watercress, orange, grapefruit, and red onion.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Watercress and Chicken Wrap

A healthy wrap filled with grilled chicken, watercress, and a tangy yogurt sauce, perfect for a quick lunch.

Ingredients
  • 1 whole grain wrap
  • 1 grilled chicken breast, sliced
  • 1 cup fresh watercress
  • 1/4 cup Greek yogurt
  • 1 tablespoon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, mix Greek yogurt, mustard, salt, and pepper to create the sauce.
  2. 2. Spread the sauce on the wrap, then layer with chicken and watercress.
  3. 3. Roll the wrap tightly, slice in half, and serve.

Watercress and Beetroot Salad

A colorful salad that combines the earthy flavor of beetroot with the peppery taste of watercress, topped with walnuts.

Ingredients
  • 2 cups fresh watercress
  • 1 cup cooked beetroot, diced
  • 1/4 cup walnuts, toasted
  • 2 tablespoons goat cheese, crumbled
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a salad bowl, combine watercress, beetroot, walnuts, and goat cheese.
  2. 2. Drizzle with balsamic vinaigrette and toss gently.
  3. 3. Serve immediately as a light and nutritious dish.

Frequently Asked Questions (FAQ)

What are the health benefits of watercress?

Watercress is rich in vitamins A, C, and K, and provides antioxidants that support overall health.

How can I incorporate watercress into my diet?

Add watercress to salads, sandwiches, smoothies, or use it as a garnish for soups.

Is watercress safe to eat raw?

Yes, watercress is safe to eat raw, but ensure it is washed thoroughly to remove any contaminants.

Can watercress help with weight loss?

Yes, its low calorie and high fiber content can aid in weight management.

Does watercress have any side effects?

In large amounts, it may cause digestive issues; consult a doctor if on blood thinners.

How should I store watercress?

Store in a damp paper towel in a sealed container in the refrigerator for up to a week.

What nutrients are found in watercress?

Watercress is high in vitamins A, C, K, calcium, and iron.

Can watercress be cooked?

Yes, but cooking may reduce some of its nutrient content; it's best enjoyed raw.

Related Superfoods
Abalone Acorn Squash Adria Blue Potatoes
Comparisons
Watercress vs Acorn Squash Watercress vs Adria Blue Potatoes Watercress vs Air Potato
Nutrients
Protein in Watercress Calories in Watercress Vitamin-c in Watercress Magnesium in Watercress
Featured Guides
Health Benefits of Watercress Healthy Recipes with Watercress