Home / friendly / plants / vegetables / freshwater / Is Watercress Keto-Friendly?

Is Watercress Keto-Friendly?

Watercress on a kitchen counter

Pursuing a ketogenic diet often begins with the question, "Is this food keto-friendly?" In this discussion, we take a closer look at the peppery leafy wonder, watercress.

Having delved deep into its macronutrient content and potential health benefits, we've affirmed watercress as not only a keto-friendly vegetable but also a nutritional powerhouse.

This versatile green gem, with its impressively low net carb profile, stands as a remarkably valuable addition to a ketogenic lifestyle.

Over the next sections, we'll cover how to incorporate watercress into your keto meal plan, explore keto-compatible alternatives, and even consider unique ways to enjoy this cruciferous marvel.

So let's get into the delicious details of the watercress-keto synergy!


  • Yes, watercress is indeed keto-friendly due to its incredibly low net carb content.
  • In addition to being keto-compatible, watercress boasts an array of essential nutrients, providing potential health benefits.
  • Intrigued? Scroll down for practical tips on incorporating watercress into your diet and getting the most out of its peppery punch.

Is Watercress Keto-Friendly?

In our quest for a keto-friendly diet, the primary objective is to seek out low-carb foods that allow the body to use fat as its primary fuel, thereby promoting ketosis. When it comes to watercress, it's a home run for those on a keto diet.

Watercress boasts an extremely low carbohydrate content, which is key in maintaining ketosis. In fact, a 100g serving of watercress contains just 0.79g of net carbs. Net carbs are what we focus on in a ketogenic diet, because they represent the total carbohydrates in a food minus the fiber. Since fiber is a carbohydrate that your body cannot digest, it doesn’t impact your blood sugar levels the way other carbohydrates do and hence, it is subtracted from the total carbs count. Therefore, the negligible amount of net carbs in watercress makes it a perfect fit for those adhering to the dietary restrictions of a keto regimen.

In contrast to its low carb content, watercress is rich in many essential vitamins and minerals. It is a superfood with a nutritional density that is hard to match. This leafy green provides an array of nutrients while keeping your carb intake in check, balancing your nutritional needs with your dietary requirements.

One thing to keep in mind is moderation. While the carb content in watercress is minimal, consuming it in extraordinary quantities could still inch you closer to your carb limit for the day.

Can Watercress be Incorporated into a Strict Keto Diet?

Certainly! As we discussed earlier, watercress is a low-carb vegetable, making it well-suited for a strict Keto diet. A serving of watercress contains only 0.79 grams of net carbs per 100 grams, dutifully playing its part in maintaining your carb limit while offering a host of nutritional benefits.

However, to the uninitiated, it's crucial to note that a strict Keto diet doesn't solely rely on counting carbs. Instead, it's also about maintaining the delicate balance between your macronutrients - fats, proteins, and carbs. More often than not, the challenging part is fitting the right vegetables into your diet plan without tipping the balance of your hardcore keto macros.

While watercress is low-carb and packed with essential nutrients, incorporating it into a strict Keto diet requires care. Remember to account for it within your daily carbohydrate limit, particularly if you're following a stricter form of Keto where every gram counts. Watercress is nutrient-dense, yet low in carbs, making it an attractive option. But like any other food, it still contributes to your daily carb count and should be considered part of your overall meal planning.

Tools like a carb tracker app can be your best friend in managing your carb intake effectively. By logging each food item into the app, you can keep tracking your carb intake effortlessly — ensuring your plunge into ketosis isn't disrupted.

Delving into the Carbohydrate Content of Watercress

When you're eating a keto diet, understanding the carbohydrate content of food is essential. This is where things get interesting with watercress.

Firstly, it is crucial to comprehend the concept of net carbs. Simply put, net carbs are the digestible carbohydrates that impact your blood sugar levels. They are calculated by subtracting the dietary fiber content from the total carbohydrates. This distinction is important because fiber, although technically a carbohydrate, does not raise blood sugar or disrupt ketosis, thus it's excluded from the net carb count.

With an outstandingly low 0.79 grams of net carbs in every 100 grams, watercress stands out as an ideal choice for anyone on a keto diet. Considering the recommended serving size of watercress, which is typically around one cup or approximately 34 grams, you're looking at an impressively low 0.27g of net carbs per serving. This paltry amount barely dents your daily carb allowance, even on a strict keto diet, making watercress a go-to vegetable on keto.

To put this in perspective, let's compare watercress to two other commonly consumed vegetables: lettuce and spinach. Iceberg lettuce contains approximately 1g of net carbs per 100g, while spinach has about 1.43g of net carbs per 100g. While these amounts are still relatively low, watercress's carb content is even lower.

Nutritional Snapshot of Watercress

Watercress is an especially rich dietary source of several nutrients, making it a valuable addition to your meals. Each 100g of watercress is just 11.0kcal and contains 2.3g of protein, a macronutrient necessary for muscle development.

Although modest in carbohydrates at 1.29g, most content is dietary fiber (0.5g), beneficial for healthy digestion. Fat is minimal at 0.1g, making watercress a light choice for those watching their fat intake.

One remarkable aspect is its vitamin content. Watercress provides an astounding 250.0ug of Vitamin K1, over double the daily recommended intake, crucial for blood clotting and bone health. It also offers 43.0mg of Vitamin C, supporting immune health, and 160.0ug of Vitamin A, key for good eye health.

Adding to that, watercress holds a range of minerals. It has 120.0mg of Calcium, supporting bone health, while its 330.0mg of Potassium is essential for heart function. The 21.0mg Magnesium in this leafy green assists with muscle and nerve function.

Its nutrient profile extends even to amino acids. It contains an array of them, including 0.13g of Threonine and 0.14g of Valine, both crucial for protein synthesis in the body.

Nutrient NameAmount and Unit per 100g
Net Carbs 0.79g
Carbohydrate, by difference 1.29g
Fiber, total dietary 0.5g
Total fats 0.1g
Protein 2.3g
Sodium, Na 41.0mg
Potassium, K 330.0mg
Magnesium, Mg 21.0mg
Calcium, Ca 120.0mg
Vitamin A 160.0ug
Vitamin B-6 0.13mg
Vitamin C, total ascorbic acid 43.0mg
Vitamin E (alpha-tocopherol) 1.0mg
Vitamin K1 250.0ug
Copper, Cu 0.08mg
Iron, Fe 0.2mg
Phosphorus, P 60.0mg
Selenium, Se 0.9ug
Zinc, Zn 0.11mg
Beta-carotene 1914.0ug
Lutein + zeaxanthin 5767.0ug
Manganese, Mn 0.24mg
Thiamin 0.09mg
Riboflavin 0.12mg
Niacin 0.2mg
Pantothenic acid 0.31mg
Folate, total 9.0ug
Choline, total 9.0mg
Calories 11.0kcal
Water 95.11g
Tryptophan 0.03g
Threonine 0.13g
Isoleucine 0.09g
Leucine 0.17g
Lysine 0.13g
Methionine 0.02g
Cystine 0.01g
Phenylalanine 0.11g
Tyrosine 0.06g
Valine 0.14g
Arginine 0.15g
Histidine 0.04g
Alanine 0.14g
Aspartic acid 0.19g
Glutamic acid 0.19g
Glycine 0.11g
Proline 0.1g
Serine 0.06g
Fatty acids, total saturated 0.03g
Fatty acids, total monounsaturated 0.01g
Fatty acids, total polyunsaturated 0.04g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Watercress on a Keto Diet

While the keto diet encourages individuals to restrict carb intake, it is essential to prioritize the consumption of nutrient-dense, low-carb foods that can aid in overall health, and watercress fits the bill perfectly.

Watercress is a nutritional powerhouse, boasting an array of vitamins, minerals, and antioxidants. It has high levels of vitamin K, which is thought to support bone health and aid blood clotting. It is also rich in Vitamin C, acting as a potent antioxidant, along with other antioxidants like β-carotene and α-carotene, potentially enhancing the body's defense against harmful free radicals.

Coupled with its low-carb profile, these nutritional benefits make it an ideal companion for the keto lifestyle, which itself has been associated with several health benefits. For instance, emerging research suggests that ketogenic diets may lead to improvements in cardiovascular risk factors, such as cholesterol and blood pressure while the rich antioxidants in watercress can lend support to cardiovascular health. Remember, these are potential benefits and more research is needed in the area.

Additionally, watercress might support liver health due to its content of glucosinolates, sulfur-containing compounds found in cruciferous vegetables. Studies suggest these compounds may have detoxification properties and aid liver function, further adding to the catalog of health benefits that watercress may offer within a keto dietary regime.

Incorporating Watercress into Your Keto Meal Plan

Now that we've established the keto-friendliness of watercress and its potential health benefits, it’s time to consider how this leafy green can be seamlessly woven into your ketogenic lifestyle.

Watercress has a distinct peppery punch that can add a nice palate kick to a variety of dishes. It's versatile and can be employed in any number of the meals you typically eat on a ketogenic diet.

  1. Salads: The simplest way to incorporate watercress into your diet is in salads. Its fresh, peppery flavor pairs perfectly with creamy avocado, a keto staple, along with a sprinkle of cheese and a drizzle of olive oil dressing.
  2. Soups: A classic watercress soup is not only easy to make but can be a delicious low-carb addition to your keto meal plan. Blend steamed watercress and cauliflower with some garlic, onions, and a dash of cream for a warming and appetizing keto soup.
  3. Smoothies: For a nutrient-dense breakfast kickstart, why not blend watercress into your keto green smoothie? Along with avocado, cucumber, and spinach, watercress can add a spicy kick to your detoxifying morning beverage. Plus, its low net carb content will ensure that your smoothie remains keto-friendly.
  4. Sautés: Watercress can be a great addition to your stir-fries or sautés. Throw some into a skillet along with other low-carb veggies like broccoli and bell peppers, cook in some coconut oil, season with spices, and enjoy a plant-rich, keto-compliant main.
  5. Sandwiches/Wraps: While traditional sandwiches are off-limits on a keto diet, you can use lettuce leaves or low-carb tortillas as a substitute. Add watercress along with egg salad, chicken salad, or just cheese and avocado, for a quick, satisfying keto meal.

Remember, the goal here is to incorporate watercress into your meals in a way that's enjoyable and sustainable for you. The wonderful thing about food is its versatility - there are countless ways to get creative in the kitchen!

Keto-Compatible Alternatives for Watercress

Even though watercress is an ideal low-carb vegetable for a ketogenic diet, there may be times when it’s unavailable, or you'd just like to try some alternatives. Several other leafy veggies can belly up to the nutritional specs of watercress while still falling within Keto guidelines.

  1. Arugula: Also known as rocket, this leafy green has a peppery flavor somewhat similar to watercress. It comes in at about 1.8 grams of net carbs per 100 grams — a tad higher than watercress but still very keto-friendly. Arugula makes a great base for a hearty keto salad topped with protein and high-fat garnishments.
  2. Spinach: Spinach offers approximately 1.4 grams of net carbs per 100 grams. Its mild flavor and tender texture make it a suitable swap in soups and smoothies where watercress would be typically used.
  3. Kale: Another nutrient-dense, low-carb leafy green, kale comes in at about 4.42 grams of net carbs per 100 grams. While it's slightly higher in carbs than watercress, it's relatively fibrous, which lowers the net carb count. Kale chips can be a unique way to incorporate this leafy green into your keto diet.
  4. Bok Choy: This Chinese cabbage is low in carbs, with only 1.18 grams of net carbs per 100 grams. It has a crunchy texture and slightly sweet flavor that works well in stir-fried dishes or braised as a side dish.

Concluding Thoughts on Watercress and Keto

As we've delved into the relationship between watercress and the ketogenic diet, several key insights have emerged. This low-carb, nutrient-dense leafy green fits beautifully into a strict ketogenic dietary plan, courtesy of its minuscule 0.79 grams of net carbs per 100 grams. With its unique peppery flavor and versatility, watercress can effortlessly be incorporated into a variety of keto-friendly meals and recipes.

Beyond its ideal macronutrient profile, watercress offers a wealth of health-promoting nutrients. From high levels of vitamin K, supporting bone health, to an abundance of antioxidants that potentially boost the body's defense against harmful free radicals, watercress is truly a garden superhero.

While watercress shines on its own, don't shy away from experimenting with keto-compatible alternatives such as arugula, spinach, kale, or bok choy to add variety and excitement to your meals.

As a unique idea not yet covered, consider pickling watercress in a vinegar solution as an interesting side dish for your meals. Pickling, apart from adding a flavorful punch, can enhance the probiotic content of the diet, thereby potentially aiding gut health.

Explore our Is It Keto Knowledge Hub.

Are Freshwater Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely, with an extremely low net carb count of 0.79 grams per 100 grams, watercress is quintessentially keto-friendly.

Yes, while they all are nutrient-dense and low in net carbs, the specifics vary. For example, watercress is particularly high in Vitamin K and antioxidants, while kale houses high amounts of Vitamins A and C.