17 Fit Food calories Vegetables and mushrooms
Watercress calories and nutrition facts
Watercress: 11 kcal per 100 g, protein 2.3 g, fat 0.1 g, carbs 0.79 g. Typical serving (30 g): 3 kcal.
Peppery watercress is grown in shallow running water, and in Britain it goes into a vivid green soup, alongside smoked salmon or into egg sandwiches. At about 11 kcal per 100 g it barely counts, and a 30 g handful has only 3 kcal while being rich in vitamin K and vitamin C. Rinse it well and pick off any thick stalks.
- Low energy
- High in fibre
- Fat-free
- Low salt
- Protein 69%
- Fat 7%
- Carbs 24%
In everyday portions
- Typical serving · 30 g 3 kcal P 0.7 · F 0 · C 0.2 g
- 100 kcal is 910 g this much of it gives 100 kcal
- Energy density Very low 0.11 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 11 kcal 46 kJ <1%
- Protein 2.3 g 5%
- Fat 0.1 g <1%
- Carbs available, without fibre 0.79 g <1%
- Fibre 0.5 g
- Salt 0.1 g 2%
Where the calories come from
- Protein 69%
- Fat 7%
- Carbs 24%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 160 µg 20%
- Vitamin D 0 µg 0%
- Vitamin E 1 mg 8%
- Vitamin K 250 µg 333%
- Vitamin C 43 mg 54%
- Vitamin B1 thiamin 0.09 mg 8%
- Vitamin B2 riboflavin 0.12 mg 9%
- Vitamin B3 niacin 0.2 mg 1%
- Vitamin B5 pantothenic acid 0.31 mg 5%
- Vitamin B6 0.129 mg 9%
- Folate B9 9 µg 4%
- Vitamin B12 0 µg 0%
- Choline 9 mg
Minerals
- Potassium 330 mg 16%
- Calcium 120 mg 15%
- Phosphorus 60 mg 9%
- Magnesium 21 mg 6%
- Iron 0.2 mg 1%
- Zinc 0.11 mg 1%
- Copper 0.077 mg 8%
- Manganese 0.244 mg 12%
- Selenium 0.9 µg 2%
- Iodine 13.5 µg 9%
- Sodium 41 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Low salt
- High in vitamin K
- High in vitamin C
- Source of vitamin A
- Source of potassium
- Source of calcium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 98% Fewer calories than 98% of vegetables and mushrooms.
- 91% More vitamin K than 91% of vegetables and mushrooms.
- 83% More vitamin C than 83% of vegetables and mushrooms.
- 81% More vitamin A than 81% of vegetables and mushrooms.
- 90% More calcium than 90% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Bok choy 13 kcal
- Asparagus 20 kcal
- Wild mushrooms 22 kcal
- Cilantro 23 kcal
- Spring mix 20 kcal
- Kimchi 15 kcal
More in Vegetables and mushrooms
- Spinach 23 kcal
- Zucchini (courgette) 17 kcal
- Mushrooms 22 kcal
- Cabbage 25 kcal
- Porcini 32 kcal
- Chanterelles 32 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170068.
The vitamins and minerals it lacked come from ANSES-CIQUAL (France).
Carbs are available carbohydrates, without fibre, as on EU labels.