Watercress Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Watercress contains almost no digestible carbohydrate and has an extremely low glycemic load — it is one of the most freely eaten vegetables for anyone managing blood sugar. Its exceptional nutrient density (vitamin K, C, and antioxidants) makes it a particularly valuable addition to a balanced diet. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Watercress provides over 100% of the recommended daily vitamin K intake per 2-cup serving — one of the highest concentrations of any common salad green.
A 2-cup serving of watercress contains fewer than 1 gram of net carbohydrate — making it one of the lowest-carb foods in any category.
Low-GI foods score 55 or below; watercress, estimated at approximately 15, is among the very lowest GI foods across all categories.
What's actually inside
Per 100 g, with your typical serving noted as 2 cups chopped (68 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
1.5g
Net carbs
0.9g
total carbs minus fiber
Fiber
0.6g
slows the glucose rise
- Sugars
- 0.5g
- Protein
- 1.6g
- Calories
- 14kcal
Notable nutrients
- Vitamin K170 mcg
- Vitamin C43 mg
- Vitamin A2040 IU
- Calcium116 mg
- Folate14 mcg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Essentially a glycemic non-event — negligible carbs and very high nutrients
Watercress contains almost no digestible carbohydrate and has an extremely low glycemic load — it is one of the most freely eaten vegetables for anyone managing blood sugar. Its exceptional nutrient density (vitamin K, C, and antioxidants) makes it a particularly valuable addition to a balanced diet. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
Portion guidance
Watercress requires no meaningful portioning from a blood-sugar standpoint. A generous 2–3 cup serving provides fewer than 2 grams of net carbs. The dressings, proteins, and accompaniments on the plate are far more significant glycemically than the watercress itself.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw
Lowers the spikeRaw watercress retains its full glucosinolate, vitamin C, and fiber content, giving its already negligible glucose response the best possible conditions.
Brief blanching or wilting
Little effectLight cooking — adding to soups at the end or briefly wilting — does not meaningfully change watercress's nearly-zero carbohydrate content or glycemic impact.
High-sugar dressings
Raises GISweet vinaigrettes, honey-mustard dressings, or glazed toppings add fast-digesting carbs to an otherwise glycemically neutral green. The watercress is never the issue.
Pairing tip
Watercress works well as a bed for grilled fish or poached eggs — both protein pairings that make for a highly satisfying, very low-GI meal. A simple dressing of olive oil, lemon, and Dijon mustard keeps the whole dish blood-sugar neutral. Its slight bitterness also pairs well with citrus, which adds acidity that may further moderate any glucose response from other foods on the plate.
Why GI numbers vary
Formal GI studies on watercress specifically are not available in major published databases. The approximate value of 15 is consistent with all other leafy aquatic and terrestrial greens and with watercress's near-zero digestible carbohydrate content. As with arugula and lettuce, a standard GI test would require eating an impractical quantity of watercress to reach a testable carbohydrate dose — making GI largely theoretical here. The key practical fact is simply that watercress has almost no digestible carbs.
Not medical advice. This page is general nutrition information about Watercress. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Watercress has an estimated glycemic index of approximately 15, placing it firmly in the low-GI category. Dedicated studies on watercress are scarce because its carbohydrate content is so low that standard GI testing protocols are not practical. A 2-cup serving contains fewer than 1 gram of net carbohydrate — making the glycemic load essentially zero regardless of the theoretical GI value.
Yes — watercress is one of the most freely eaten vegetables for anyone managing blood sugar. It has almost no digestible carbohydrate, a negligible glycemic load, and a remarkably high concentration of vitamins and antioxidants per calorie. Most diabetes nutrition guidance classifies leafy greens like watercress as unrestricted. Always pair with a registered dietitian or care team for personalized advice.
No — not in any practical sense. A generous serving of watercress contains fewer than 1 gram of net carbs, which is too little to cause a measurable blood-sugar rise in virtually anyone. What you dress it with or serve alongside it is what drives glycemic impact in any watercress-based meal.
Watercress is exceptionally low in calories — only about 14 calories per 2-cup serving — while providing meaningful amounts of protein, vitamin K, vitamin C, and calcium. This nutrient density per calorie makes it an excellent food for satiety and nutrient intake with minimal energy or glycemic impact. It supports both weight-conscious and blood-sugar-focused eating patterns.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026