Watercress (Fresh)
Vegetables · Vegetables
Fresh watercress is low FODMAP at 80 g, approximately one cup, in the Monash app. The entry also describes it as low up to 500 g. That upper range note is not a suggested meal size, and it should not replace the fresh ingredient reference when assessing a recipe.
Serving sizes for watercress (fresh)
Fresh watercress: 80 g, about one cup, is the green reference. Its explicit low-up-to-500 g range is not a recommendation for a very large portion.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 80 g | None detected | |
| 500 g portion | 500 g | None detected |
Breakdown for 1 cup
Is watercress (fresh) low FODMAP?
The checked 80 g watercress panel is green for fructose, lactose, mannitol, sorbitol, GOS and fructans. No moderate or high portion is displayed in that entry. The reference specifically says fresh watercress; a powder, extract, preserved product or watercress-based prepared meal is outside the check.
Watercress (Fresh) and IBS: what to know
For a salad or sandwich, distinguish the watercress amount from the dressing and filling. A fresh green ingredient can be part of many different recipes, and the app result cannot describe all of them. If you are comparing meals in a food diary, keep the other ingredients as well as the watercress name.
Gut-friendly ways to eat watercress (fresh)
Follow the packaging's storage and washing instructions, then weigh the fresh watercress before adding dressing or mixing it into a dish. You can use it in a salad, sandwich or soup recipe with separately assessed ingredients. Compare pea shoots for another leafy addition, remembering that their one-cup reference has a different gram weight.
Frequently asked questions
Why does watercress use a different serving weight from some vegetables?
The checked watercress entry specifies 80 g as its one-cup serving. This guide retains that food-specific reference instead of assigning a standard weight used for another vegetable.
Does this make a watercress soup low FODMAP?
The fresh watercress is one ingredient. Stock, vegetables, dairy or other additions and the finished portion still need consideration.
Can I count a mixed watercress salad bag as pure watercress?
Check the other leaves in the bag. The fresh watercress range does not automatically describe the complete mixture or any dressing supplied with it.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Watercress, fresh” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.