Watercress is one of the lowest-calorie leafy greens on the shelf — raw watercress contains roughly 11 calories per 100 grams, which means even a generous salad bowl adds only a few calories. This calculator helps you find the exact calorie count for any serving size, whether you measure in grams, ounces, cups, sprigs, handfuls, or whole bunches.
You can also adjust the calorie density if you are using a different watercress product or nutrition label, and optionally display the protein, carbohydrate, and fat breakdown for your serving. This makes the tool useful for calorie tracking, meal planning, and building satisfying, low-energy-dense meals.
Whether you are logging a side salad, adding a handful to a smoothie, or checking a recipe, this calculator gives you a quick, reliable estimate in seconds.
🥬 Watercress Calories Per Serving
Enter a serving amount to calculate calories and macros for raw watercress.
How the Calorie Calculation Works
The calculator uses a simple proportional method. Raw watercress has about 11 kcal per 100 g in the USDA nutrient database. To find calories for your serving, the tool first converts your chosen amount and unit into grams, then multiplies by the calorie density: calories = (serving grams / 100) × calories per 100 g.
If you choose 1 cup chopped, the tool uses an approximate cup weight of 34 g. If you choose grams or ounces, it converts directly: 1 oz = 28.35 g. The same conversion applies to sprigs, handfuls, and bunches, so you get an instant estimate regardless of how you usually measure watercress.
The optional macro breakdown scales the standard watercress composition — 2.3 g protein, 1.29 g carbohydrates, and 0.1 g fat per 100 g — to your serving weight. The calorie density field lets you match a specific product label if needed.
Reference Table: Common Watercress Serving Sizes
The table below uses 11 kcal, 2.3 g protein, 1.29 g carbs, and 0.1 g fat per 100 g of raw watercress. Weights for cup, sprig, handful, and bunch are typical approximations; individual leaves and chopping size can change the weight.
| Serving | Approx. weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup chopped | 34 g | 3.7 kcal | 0.8 g | 0.4 g | 0.03 g |
| 1 sprig | 3 g | 0.3 kcal | 0.07 g | 0.04 g | 0.003 g |
| 1 handful | 25 g | 2.8 kcal | 0.6 g | 0.3 g | 0.03 g |
| 1 bunch | 113 g | 12.4 kcal | 2.6 g | 1.5 g | 0.1 g |
| 100 g / 3.5 oz | 100 g | 11 kcal | 2.3 g | 1.29 g | 0.1 g |
Notice how even 100 g of watercress is just 11 kcal. That is less than one small strawberry.
Worked Examples
Example 1: A cup of chopped watercress. Enter 1 and select cup chopped. With the default 11 kcal per 100 g, the serving weight is 34 g, so calories = 34 ÷ 100 × 11 = 3.7 kcal. The macro display shows about 0.8 g protein, 0.4 g carbs, and 0.03 g fat.
Example 2: A 50 g side portion. Enter 50 in grams. Calories = 50 ÷ 100 × 11 = 5.5 kcal. Protein = 1.15 g, carbs = 0.65 g, fat = 0.05 g.
Example 3: Two ounces added to a smoothie. Select 2 and choose ounces. Two ounces equals 56.7 g, so calories = 56.7 ÷ 100 × 11 = 6.2 kcal.
These examples show why watercress is such a useful ingredient for adding volume and nutrients without meaningful calories.
Tips for Accurate Tracking
- Weigh watercress with a digital scale whenever possible. A cup can vary from 30 g to 40 g depending on how tightly it is packed.
- Wash and dry leaves before weighing. Excess water adds weight but no calories, which makes per-serving calories appear slightly higher than they really are per dry leaf.
- If you are using a bagged salad blend that includes spinach, kale, or arugula, use the calorie density printed on the label rather than the 11 kcal watercress default.
- The macro breakdown in this tool is based on plain raw watercress. If you enter a custom calorie density for a different product, the macro numbers will still reflect standard watercress composition.
- Use watercress as a low-energy-density base for meals, but remember that dressings, nuts, cheese, and protein toppings contribute most of the calories in a salad.
Frequently Asked Questions
Is watercress really only 11 calories per 100 g? Yes. The USDA FoodData Central entry for raw watercress lists 11 kcal, 2.3 g protein, 1.29 g total carbohydrate, and 0.1 g fat per 100 g. Actual values can vary slightly by growing conditions and maturity.
Should I bother counting watercress calories? For most people, the calorie contribution is functionally zero — a typical handful is 2–3 kcal. However, watercress is a significant source of vitamin K, vitamin C, and carotenoids, so it is worth including for nutrition, not calories.
Can this calculator work for cooked watercress? Cooking changes the water content and can concentrate or dilute density depending on preparation. Use raw values for salads, or use a specific nutrition label for cooked products.
Additional Resources
For the full nutrient profile of raw watercress, see the USDA FoodData Central entry. For general advice on increasing vegetable intake, the Harvard T.H. Chan School of Public Health provides evidence-based guidance. If you want to compare watercress with another low-calorie vegetable, the spring nutrition calculator and radish nutrition calculator keep your tracking consistent.
This calculator is intended for educational use and provides estimates, not medical advice.