Watercress Nutrition: Why This Little Green Ranks So High

Watercress doesn't get much attention. It's usually that peppery little garnish pushed to the side of the plate. But in one well-known ranking of nutrient-dense fruits and vegetables, it came out on top.

The ranking that made watercress famous

In 2014, a researcher published a study in the CDC's journal Preventing Chronic Disease ranking "powerhouse" fruits and vegetables by how many important nutrients they provide per calorie. Watercress scored a perfect 100, ahead of Chinese cabbage, chard, beet greens and spinach.

A ranking like that has its limits. It looks at nutrients per calorie, and nobody eats a pound of watercress a day. But it's a fair sign that this leafy green packs a lot into very little.

What's in watercress

Watercress is a cruciferous vegetable, part of the same family as broccoli, cabbage and kale. It's very low in calories and a good source of:

• Vitamin K, which your body needs for blood clotting and bone health. Watercress is especially rich in it.
• Vitamin C
• Vitamin A, from carotenoids
• Smaller amounts of calcium, potassium and folate

Like its cruciferous cousins, it also contains natural compounds called glucosinolates, which researchers are studying for possible health effects. That research is ongoing, so treat any big promises you see online with caution.

Easy ways to eat more watercress

• Toss a handful into any salad for a peppery kick.
• Pile it on sandwiches and wraps instead of lettuce.
• Stir it into soup right at the end of cooking, just until it wilts.
• Blend it into pesto in place of some of the basil.
• Top eggs, avocado toast or grain bowls with a big pinch.

Wash it well and store it in the fridge with the stems in a glass of water, like flowers, with a loose bag over the top. It wilts quickly, so try to use it within a few days.

Who should be careful

If you take warfarin (Coumadin): watercress is high in vitamin K, which affects how this blood thinner works. You don't necessarily have to avoid it, but your vitamin K intake should stay consistent from week to week. Talk to your doctor or pharmacist before making a big change.

Wild watercress: don't forage it from streams. Wild watercress can carry parasites, including liver flukes, especially where livestock graze nearby. Stick to watercress grown commercially and sold in stores.

The bottom line

Watercress isn't a miracle food. No single food is. But it's an easy, cheap way to add a lot of nutrition to meals you already eat, and that's a win.

Looking for more simple food habits? Our guide to feeding your gut microbiome is a good next read.