Watercress
A peppery aquatic green that ties kale for the highest nutrient-density score ever measured on the ANDI index.
Detox
Vision
Immunity
Watercress is rich in vitamins A, C, K, and calcium. It supports bone and cardiovascular health. Add watercress to sandwiches, salads, or as a garnish for soups.
Watercress
Per
1 cup, chopped (34g)
Calories
4
Vitamin K
71%
Vitamin A
6%
Vitamin C
16%
Vitamin B12
0%
Vitamin D
0%
Iron
0%
Magnesium
2%
Potassium
2%
Calcium
3%
Fiber
0.2g
Nutrition Highlights
Vitamin K, vitamin C, vitamin A, glucosinolates
Fuhrman ANDI chart
Nutrition Density Score (ANDI Score)
1000
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Eat raw in salads or sandwiches, watercress wilts quickly when cooked and is most often enjoyed for its fresh, peppery bite.
Absorption Boost
Healthy fats, helps absorb the fat-soluble vitamin K and vitamin A
Citrus, a classic pairing that also adds vitamin C
Use Caution If
You take warfarin or other blood thinners, very high vitamin K content; keep intake consistent
You have hypothyroidism, contains goitrogens, though typical serving sizes are small
Storage
Refrigerate with stems in a little water, loosely covered; use within 2-3 days, as it wilts quickly.
Biomarkers to Track
Subjective
(Daily)
Energy and digestion comfort
Visual comfort in low light
Objective
(Quarterly)
Vitamin K and INR status
Vitamin C status