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5+ A Day
Watercress

Availability

Watercress is available all year round with most plentiful supplies from May until December.

 

Storage and Handling

Store in the refrigerator in the container they are sold in. Handle all fresh produce with care and wash before eating.

 

History

Romans called watercress ‘nasturtium’ meaning twisted nose.

 

Facts

  • For many years’ watercress has grown in New Zealand streams and ditches
  • It is only in recent years that is has been grown commercially
  • The dark green leaves have a peppery flavour and are widely used in salads and sandwiches
  • They also make an attractive garnish

 

Growing Facts

  • Watercress can easily be grown inside in small trays

Nutrition Information

1 cup chopped = 50 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 46/11 1% 92/22
Protein (g) 1.4 3% 2.8
Fat, total (g) 0.2 0% 0.4
- saturated (g) 0.06 0% 0.13
Available carbohydrate (g) 0.1 0% 0.2
- sugars (g) 0.1 0% 0.1
Dietary Fibre (g) 1.7 6% 3.3
Sodium (mg) 8 0% 16.6
Folate (µg) 140 70% RDI* 280
Vitamin A Equiv. (µg) 413 55% RDI* 826
Vitamin C (mg) 38 94% RDI* 75

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

Source: FOODfiles 2016