Is Watercress Keto?

Leafy Greens
Watercress sticker illustration
KETO VERDICTYES

Watercress is outstanding for keto with ~0.8g net carbs per 100g—among the lowest of any leafy green. Its peppery bite elevates salads and sides, and gram-for-gram it’s exceptionally nutrient-dense.

Watercress is outstanding for keto with ~0.8g net carbs per 100g—among the lowest of any leafy green. Its peppery bite elevates salads and sides, and gram-for-gram it’s exceptionally nutrient-dense.

  • Net carbs (100g)0.8g
  • Protein (100g)2.3g
  • Fat (100g)0.1g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0.8g
Total Carbs
1.3g
Fiber
0.5g
Protein
2.3g
Fat
0.1g
Calories
11

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Ultra-low net carbs (~0.8g/100g) allow generous portions without impacting ketosis
  • Exceptional nutrient density for very few calories
  • Bold peppery flavor adds interest without added carbs
  • No cooking required—perfect raw or lightly wilted
  • Pairs beautifully with high-fat dressings and oils to fit keto macros
  • Only ~11 kcal/100g—great volume food when cutting

HEALTH BENEFITS

  • Ranks at the top of nutrient-density scores among vegetables
  • Very high in vitamin K; supports bone health and normal clotting
  • Contains PEITC (phenethyl isothiocyanate), studied for anticancer potential
  • Provides vitamin C, beta-carotene, and other antioxidants to combat oxidative stress
  • May help protect against DNA damage in some studies
  • Naturally contains trace iodine (varies by growing conditions), supporting thyroid needs within a balanced diet

PREPARATION SUGGESTIONS

FRESH SALAD

Toss with olive oil and lemon; finish with shaved parmesan and a few chopped walnuts. For a touch of sweetness, add a small amount of sliced pear.

STEAK TOPPER

Crown a hot grilled steak with a handful of watercress so it lightly wilts; the peppery bite cuts through richness.

SOUP

Blend with chicken broth, onion, garlic, and a splash of heavy cream; serve hot or chilled with a dollop of sour cream.

PESTO

Blend with garlic, pine nuts, parmesan, and olive oil for a peppery pesto—serve on zucchini noodles or chicken.

EGG TOPPING

Scatter over fried or poached eggs; adds freshness and a gentle heat.

SANDWICH ADDITION

Tuck into keto sandwiches or lettuce wraps for crunch and flavor without carbs.

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