Is Watercress or Spinach Healthier for Your Diet?

October 24, 2025 •

3 min read

According to a 2014 study by the Centers for Disease Control and Prevention (CDC), watercress received a perfect nutrient-density score of 100, while spinach scored an impressive 86.43. This statistic provides a clear initial indicator, but a complete picture of whether watercress or spinach is healthier for your diet requires a deeper dive into their specific nutritional profiles and individual health benefits.

Quick Summary

A detailed analysis compares the nutritional content, health benefits, and culinary uses of watercress and spinach. The comparison reveals which green boasts higher levels of certain vitamins, minerals, and antioxidants while also considering factors like calorie count and oxalate content.

Key Points

Nutrient Density Leader: Watercress is the most nutrient-dense vegetable according to the CDC, scoring a perfect 100 in their ranking.
Bioavailable Minerals: Watercress contains low levels of oxalates, which allows for better absorption of its minerals like calcium and iron compared to spinach.
Spinach is Rich in Folate: Spinach provides significantly more folate than watercress, a crucial nutrient for cellular function and growth.
Potent Antioxidants: Both greens are packed with antioxidants like lutein and zeaxanthin, beneficial for eye health, but watercress also contains unique anti-cancer compounds.
Culinary Versatility: Watercress offers a peppery kick for salads and soups, while spinach has a milder flavor, making it highly versatile for both raw and cooked dishes.
Health Benefits: Watercress aids in heart and bone health and contains cancer-fighting compounds. Spinach supports eye health, immunity, and blood pressure regulation.
Incorporate Both: The healthiest approach is to include both nutrient-rich greens in your diet to benefit from their different strengths.

Nutritional Breakdown: Watercress vs. Spinach

Examining the specific nutritional compositions of watercress and spinach is key to determining which might be healthier for your diet. While both are highly nutritious, they offer different strengths. A cup of raw watercress has roughly four calories, while a cup of raw spinach contains about seven. Beyond calories, their vitamin and mineral content reveals more significant differences.

Vitamin and Mineral Content

Both watercress and spinach are rich in vitamins and minerals, though the types and amounts differ. Watercress is particularly high in vitamin K and vitamin C, and also provides good amounts of vitamin A, calcium, and potassium. Spinach, on the other hand, is a superior source of folate and also contains notable levels of vitamin A, vitamin C, iron, and magnesium.

Antioxidants and Phytonutrients

Both greens are packed with beneficial antioxidants. Watercress contains beta-carotene, lutein, zeaxanthin, and glucosinolates, which may offer anti-cancer benefits. Spinach is also rich in lutein and zeaxanthin, along with quercetin and kaempferol, linked to reduced risk of chronic diseases.

The Oxalate Factor

A notable difference is their oxalate content. Spinach is high in oxalates, which can hinder the absorption of minerals like calcium, potentially affecting those prone to kidney stones. Watercress is a low-oxalate vegetable, allowing for better mineral absorption.

Comparison Table: Watercress vs. Spinach (Raw, per 100g)


Nutrient	Watercress	Spinach
Calories	~11 kcal	~23 kcal
Vitamin K	Very High (over 100% DV per cup)	High
Vitamin A	Very High	Very High
Vitamin C	Very High	High
Calcium	Good Source (bioavailable)	Good Source (less bioavailable)
Iron	Higher in bioavailable iron	Good Source (less bioavailable)
Folate	Lower	Very High
Antioxidants	Beta-carotene, Lutein, Zeaxanthin, Glucosinolates	Beta-carotene, Lutein, Zeaxanthin, Quercetin
Oxalate Level	Low	High
Flavor	Peppery and slightly spicy	Mild, sometimes earthy

Health Benefits Beyond the Basics

Both leafy greens offer a range of health advantages.

Watercress Health Benefits

Watercress supports heart health through nitrates and antioxidants, bone strength with vitamin K, calcium, and magnesium, and may aid in cancer prevention due to glucosinolates. Its low-calorie and high water content also support weight management.

Spinach Health Benefits

Spinach contributes to eye health with lutein and zeaxanthin, blood pressure regulation via potassium, and immune support from vitamins and minerals. It is a source of iron, though absorption is better when consumed with vitamin C.

Culinary Uses and How to Enjoy Both

The distinct flavors and textures of watercress and spinach lend themselves to different culinary uses. Watercress has a peppery taste, ideal for salads and sandwiches. Spinach is milder and more versatile, suitable for both raw and cooked dishes. Cooking can reduce spinach's oxalate content, while raw consumption preserves vitamin C.

Conclusion: Which Green Is Healthier for You?

While watercress has the highest nutrient-density score and more bioavailable minerals and potential anti-cancer compounds, spinach offers higher levels of folate and is more widely used in cooking. Watercress may have a slight edge for general health due to its low oxalate content and unique nutrients. However, spinach is better for those specifically needing folate. The best approach is to include both in your diet to benefit from their combined nutritional strengths. Ultimately, a varied diet incorporating both watercress and spinach is the healthiest choice.

Frequently Asked Questions

While spinach is famously high in iron, watercress has been found to contain a form of iron that is more readily absorbed by the body. The high oxalate content in spinach can inhibit iron absorption, giving watercress a bioavailability advantage.

Yes, watercress is excellent for weight loss. It is extremely low in calories (only four calories per cup) and high in water content, helping you feel full without adding significant calories to your diet.

Watercress is arguably better for bone health. It is a powerful source of vitamin K, calcium, and magnesium, and because it is low in oxalates, the calcium it contains is more easily absorbed by the body.

Watercress has a distinctive peppery, slightly spicy flavor and a crisp texture. Spinach, in contrast, has a milder, often earthy taste and a softer texture when cooked.

Yes, combining watercress and spinach in meals is a great way to benefit from the unique nutritional profiles of both greens. This can create a more balanced and complete nutritional intake.

Individuals taking blood-thinning medications like warfarin should consult a doctor before significantly increasing their watercress intake, as its very high vitamin K content can interfere with these medications.

Watercress is best used raw in salads, sandwiches, or blended into soups and smoothies to preserve its flavor and nutrients. Spinach can be enjoyed both raw and cooked, with steaming or sautéing being better than boiling to minimize nutrient loss.