Watercress and walnut salad
A Watercress and Walnut Salad is a crisp, peppery, and nutty salad made primarily from fresh watercress and toasted walnuts, often dressed with a vinaigrette. It is a classic salad found in various forms across European and American cuisine, particularly popular in spring and summer.
🍽️ Nutrition at a glance
This salad is generally low in carbohydrates and moderate in healthy fats, primarily from the walnuts, with a modest amount of plant-based protein. It is a rich source of vitamins K and A, and provides a good amount of antioxidants and omega-3 fatty acids, with a typical serving containing around 150-200 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 5 g |
| Carbs | 6 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 30 mg |
| Vitamin K | 250 µg |
| Vitamin A | 160 µg RAE |
| Vitamin C | 15 mg |
| Folate | 9 µg |
| Calcium | 120 mg |
| Iron | 0.3 mg |
| Magnesium | 20 mg |
| Manganese | 0.5 mg |
Per 1 cup (100 g) · estimated, varies by recipe
💡 What's interesting
Watercress is one of the oldest known leaf vegetables consumed by humans and is considered a nutrient-dense superfood. The combination with walnuts creates a salad high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known for its heart-health benefits.
