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Spring Cress (Watercress)

Q: How much oxalate is in spring cress (watercress)?

A typical serving of spring cress (watercress) (1 cup) has about 3 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet.

Low oxalate

Leafy greens

Oxalate per serving · 1 cup: ~3 mg
Oxalate per 100 g: 10 mg

LowModerateHighVery high

A serving of spring cress (watercress) (~3 mg) sits near the bottom of the scale.

A typical serving of spring cress (watercress) (1 cup) carries about 3 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).

Lower-oxalate swaps

Same role on the plate, a fraction of the oxalate.

Apollo Arugula~2 mg Bibb Lettuce~3 mg Iceberg lettuce~3 mg Romaine lettuce~3 mg Curly Blue Scotch Kale~4 mg Black Summer Bok Choy~6 mg

Spring Cress (Watercress) varieties

10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.

Broad Leaf Watercress Common Watercress Curly Cress (Watercress)Fine Leaf Watercress Green Land Watercress Roquette Watercress Upland Cress (Watercress)Variegated Watercress Watercress Winter Cress (Watercress)

Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.

Frequently asked

How much oxalate is in spring cress (watercress)?›

A typical serving of spring cress (watercress) (1 cup) has about 3 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet.

Is spring cress (watercress) high in oxalate?›

Spring Cress (Watercress) is low in oxalate — fine to eat on most low-oxalate plans.

What are lower-oxalate alternatives to spring cress (watercress)?›

Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), iceberg lettuce (~3 mg), romaine lettuce (~3 mg).

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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.

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