KetovoreVariegated Watercress
Low oxalateLeafy greens
- Oxalate per serving · 1 cup
- ~3 mg
- Oxalate per 100 g
- 10 mg
LowModerateHighVery high
A serving of variegated watercress (~3 mg) sits near the bottom of the scale.
A typical serving of variegated watercress (1 cup) carries about 3 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Apollo Arugula~2 mgBibb Lettuce~3 mgIceberg lettuce~3 mgRomaine lettuce~3 mgCurly Blue Scotch Kale~4 mgBlack Summer Bok Choy~6 mg
Variegated Watercress varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Broad Leaf WatercressCommon WatercressCurly Cress (Watercress)Fine Leaf WatercressGreen Land WatercressRoquette WatercressSpring Cress (Watercress)Upland Cress (Watercress)WatercressWinter Cress (Watercress)
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in variegated watercress?›
A typical serving of variegated watercress (1 cup) has about 3 mg of dietary oxalate, or 10 mg per 100 g — low on a low-oxalate diet.
Is variegated watercress high in oxalate?›
Variegated Watercress is low in oxalate — fine to eat on most low-oxalate plans.
What are lower-oxalate alternatives to variegated watercress?›
Lower-oxalate options include apollo arugula (~2 mg), bibb lettuce (~3 mg), iceberg lettuce (~3 mg), romaine lettuce (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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