Evidence-based food guidance for fatty liver disease · Based on AASLD 2023 Guidelines
Watercress, Raw belongs to the Vegetables and Vegetable Products group in the USDA FoodData Central database. Per 100 grams, it provides 11.0 kcal, 2.3g protein, 1.3g carbohydrate, and 0.1g fat — of which 0.03g is saturated (30.0% of total fat).
This is a minimally processed food, staying close to its natural state rather than a manufactured one. The 0.5g of fiber per 100g is another data point worth weighing, since fiber supports the metabolic response the liver depends on. Sodium is moderate — 41.0mg per 100g — which slots easily into a normal day. Typical preparation per the database is Per package or as prepared, and that matters because cooking method shifts how much fat reaches the plate. All of these figures come from the USDA database this site is built around, scored with the same AASLD 2023 rules used everywhere here.
The Recommended rating on Watercress, Raw means it works as a regular item in a Mediterranean-style week, the approach the AASLD favors for MASLD.
In context, watercress, raw is very low in fat at 0g per 100g, so it contributes little saturated fat even in a regular rotation. The database lists a typical serving of 1 cup raw; keeping servings in that range is the practical lever that matters most.
Compared with other entries in the Vegetables and Vegetable Products group, watercress, raw sits where it does because of the numbers above — the saturated-fat share, added sugar, and processing checks that decide every rating on this site. The rating is not a verdict on the food as a whole; it is a verdict on how it fits the Mediterranean pattern recommended for MASLD.
What does the research say about Watercress, Raw for fatty liver?
Based on the AASLD 2023 practice guidance, Watercress, Raw is classified as Recommended for individuals with fatty liver disease. Saturated fat: 30% of total fat. The recommended serving is a moderate portion, half the plate at each meal. When in doubt, consult your healthcare provider for personalized dietary advice.
Can I substitute Watercress, Raw with something more liver-friendly?
Yes, good substitutes for Watercress, Raw include non-starchy vegetables like leafy greens, broccoli, zucchini, and bell peppers. When making swaps, focus on reducing saturated fat and added sugar while increasing fiber and nutrient density. Even small substitutions can have a cumulative positive effect on liver health over time.
Why is Watercress, Raw classified as Recommended for fatty liver?
Watercress, Raw is classified as Recommended primarily because Saturated fat: 30% of total fat. This classification is based on the AASLD 2023 practice guidance, which evaluates foods based on their saturated fat profile, carbohydrate quality, added sugar content, and degree of processing. Choosing whole, minimally processed foods is generally recommended for optimal liver health.
How many grams of Watercress, Raw can I have on a fatty liver diet?
A standard serving of Watercress, Raw is 1 cup raw (34.0g). half the plate at each meal. Keeping portions in check is essential because even nutrient-dense foods can contribute to caloric surplus and liver fat storage when overconsumed.
What are the key nutrients in Watercress, Raw for fatty liver?
Per 100g, Watercress, Raw contains 2.3g protein, 0.1g fat (0.0g saturated), 1g carbs, 0.5g fiber, and 11 calories. For fatty liver, focus on the ratio of saturated to total fat and the fiber content. Foods with higher fiber and lower saturated fat are generally more supportive of liver health.
Data Sources
Nutritional data from USDA FoodData Central. Verdict engine based on AASLD 2023 Practice Guidance and ADA 2024 Standards of Care. This is dietary reference information, not medical advice. Always consult your healthcare provider before making dietary changes.