5+ A Day




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.



Romans called watercress ‘nasturtium’ meaning twisted nose.



  • 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

Serving size: 18g - 1/2 cup, chopped, raw

Avg Quantity per serving Avg Quantity per 100g
Energy (kJ/Cal) 16/4 92/22
Protein (g) 0.5 2.8
Fat, total (g) 0.07 0.4
- saturated (g) 0.02 0.1
Carbohydrate (g) 0.04 0.2
- sugars (g) 0.02 0.1
Dietary Fibre (g) 0.6 3.3
Sodium (mg) 3 17
Vitamin C (mg) 13.5 75
Folate (µg) 50 280
Vitamin A Equiv. (µg) 149 830
Iron (mg) 0.4 2.2
Vitamin B6 (mg) 0.034 0.19
Niacin (mg) 0.18 1.0
Calcium (mg) 9.5 53
Potassium (mg) 32 180
Thiamin (mg) trace trace

Source: The Concise New Zealand Food Composition Tables, 8th Edition, Plant & Food Research

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