Watercress has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 cup, chopped (34 g) has a glycemic load of 0, which is low. Per 100 g it provides 11 calories, 2.3 g protein, 1.3 g carbohydrate (0.5 g fiber, 0.2 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 cup, chopped (34 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 11 kcal | 4 kcal |
| Protein | 2.3 g | 0.8 g |
| Carbohydrate | 1.3 g | 0.4 g |
| Fiber | 0.5 g | 0.2 g |
| Sugars | 0.2 g | 0.1 g |
| Fat | 0.1 g | 0 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 41 mg | 14 mg |
| Potassium | 330 mg | 112 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Asparagus | 10 | 0 |
| Endive | 10 | 0 |
| Kale | 10 | 0 |
| Kohlrabi | 10 | 0 |
| Mushroom | 10 | 0 |
Watercress has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup, chopped (34 g) serving is 0, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of watercress has a glycemic load of 0 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Watercress has 11 calories per 100 g, and about 4 calories in a 1 cup, chopped (34 g) serving.
Watercress is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Watercress, raw” (FDC 170068). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group from our NOVA reference list.
General information, not medical advice.
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