Edible parts
Leaves
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 46 kJ / 11 kcal | 1% |
| Protein | 2.3 g | 5% |
| Carbohydrate | 1.29 g | <1% |
| Natural sugars | 0.2 g | <1% |
| Fat | 0.1 g | <1% |
| Saturated fat | 0.03 g | <1% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 0.5 g |
| Monounsaturated fat | 0.01 g |
| Polyunsaturated fat | 0.04 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 160 µg RAE | 20% |
| Vitamin C | 43 mg | 54% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 250 µg | 333% |
| Folate | 9 µg | 5% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.12 mg | 9% |
| Niacin (B3) | 0.2 mg | 1% |
| Pantothenic acid (B5) | 0.31 mg | 5% |
| Vitamin B6 | 0.13 mg | 9% |
| Choline | 9 mg | — |
| Calcium | 120 mg | 15% |
| Iron | 0.2 mg | 1% |
| Magnesium | 21 mg | 6% |
| Potassium | 330 mg | 17% |
| Zinc | 0.11 mg | 1% |
| Copper | 0.08 mg | 8% |
| Manganese | 0.24 mg | 12% |
| Phosphorus | 60 mg | 9% |
| Sodium | 41 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Watercress, raw (USDA FDC SR Legacy 170068). Nutrients the row does not report are left blank.
Prep notes
Eaten as sold or prepared at home. Atlas figures are per 100 g food data (CoFID / USDA), not a cooked dish with oil or salt unless the row says so.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Watercress (Nasturtium officinale) is listed in Thrive’s plant atlas under leafy. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Leaves.