Watercress

Overview

Watercress is a peppery brassica salad leaf providing vitamin C, vitamin K, and carotenoids including lutein, zeaxanthin and beta-carotene. It also forms isothiocyanates from glucosinolates when the leaf is chewed or otherwise disrupted [1].

Within a BRAIN-aligned pattern it adds crucifer diversity to mixed salads rather than acting as a concentrated isothiocyanate supplement. Eating it raw preserves plant myrosinase; boiling reduces conversion [1]. Dietary fat in the same meal supports carotenoid absorption [2].

Food Context

Synergies

• Pair with a fat-containing dressing so carotenoids from the leaf are absorbed more effectively [2].
• Include among other brassicas when the aim is glucosinolate diversity rather than a single crucifer.

Preparation

• Use raw in salads, removing only coarse stems. Uncooked watercress yields substantially more isothiocyanate uptake than watercress boiled long enough to deactivate myrosinase [1].
• Do not treat watercress as interchangeable with lettuce; it is a brassica, not a chicory or cos leaf.

Recipes

1 recipe containing this food

Mixed-Leaf Tahini Caesar Salad

A Caesar-style mixed-leaf salad with a tahini, anchovy, caper and Parmesan dressing, using extra virgin olive oil retained from oil-packed capers.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	11 kcal	—
Protein	2.3 g	—
Total fat	0.1 g	—
Saturated fat	0 g	—
Carbohydrates	1.3 g	—
Sugars	0.2 g	—
Fibre	0.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Vitamin C	43 mg	47.8%
Vitamin K	250 µg	208.3%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
Beta-Carotene	1914 µg	—
Lutein + zeaxanthin	5767 µg	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Watercress, raw, FDC ID 170068, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-09-04

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Lutein

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Vitamin K (Phylloquinone)

Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.

Zeaxanthin

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

References

[1] Getahun & Chung (1999). Conversion of glucosinolates to isothiocyanates in humans after ingestion of cooked watercress. After cooked watercress with deactivated myrosinase, urinary isothiocyanate conjugates accounted for 1.2–7.3% of ingested glucosinolates; after uncooked watercress, excretion ranged from 17.2–77.7% of ingested isothiocyanates.

[2] Unlu et al. (2005). Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil. Adding avocado fruit or avocado oil to salad increased human absorption of α-carotene, β-carotene and lutein versus the same salad without added lipid.