How to Buy and Use Watercress, the Healthiest Vegetable According to the CDC

There’s a lot of buzz surrounding watercress after the Centers for Disease Control and Prevention (CDC) declared it to be the healthiest vegetable you can eat. 

In a ranking of “powerhouse fruits and vegetables,” the CDC gave this plant a nutrient density score of 100 out of 100 — more than eight points higher than the next-best vegetable. But for all of its newfound bragging rights, watercress isn’t commonly found in American households, and you might be wondering just exactly how to use it.

Chefs love watercress for its mild peppery flavor and elegant leaves. Here’s how to buy watercress and keep it fresh so you can enjoy it in salads and beyond. 

How to use watercress

If your watercress is in good shape, use it as you would any other leafy green like spinach. Make this zippy green the base of a simple side salad for grilled salmon or a robust, fatty dish like Grilled Lamb Pitas. You can use slightly wilted watercress in the filling for an omelet, puree it for a silky soup, or sauté it for a stir-fry. However, keep in mind that raw watercress might offer more health benefits than cooked. “Watercress, like other vegetables, loses some vitamin C and B vitamins when cooked,” says Rachel O’Connor, R.D., C.D.N., a dietitian at NewYork-Presbyterian/Columbia University Irving Medical Center.  

How to buy watercress

Although wild watercress can generally be harvested from April through October, hydroponically grown watercress is available at the grocery store year-round. 

When selecting watercress, it’s best to look for full leaves and stems that have a bright green color, says Kyle Suzuki, comanager of Hawaiʻi’s Sumida Farm, which harvests more than 200 tons of watercress annually. “We always encourage people to buy local watercress, given [that] it is highly perishable and the closer it’s grown to you, the fresher it will be,” Suzuki says. 

”Like many greens, one should look out for yellow or browning leaves and wilting or slimy leaves” — signs that the vegetable is past its prime — says Wade Syers, a food safety specialist at Michigan State University Extension. 

If the watercress comes in a package, consult the “use by” date to make sure it hasn’t passed, and to see if it matches your personal timeline, says Darin Detwiler, author of the book Food Safety: Past, Present, and Predictions and a professor at Northeastern University. If you’re purchasing your watercress at a grocery store, “ensure that the watercress has been stored in a cool environment at the store, ideally refrigerated,” he adds. 

If you’re getting your watercress from a local market or farm stand, Detwiler suggests asking about how it was grown and harvested to make sure it comes from a clean water source. “Water quality is crucial for leafy greens grown in or near water,” he explains. 

How to store watercress

Like spinach, watercress can wilt very quickly. Cold storage is crucial to maintaining the freshness of your watercress, Suzuki says. Ann Ziata, chef at the Institute of Culinary Education’s New York City campus, suggests storing fresh watercress in a vase of water in the fridge, stem side down, to help preserve its freshness. 

“Find a food storage container the height of the stems of the watercress, and fill it with cold water and a few ice cubes,” Ziata says. “Sit the watercress in the vase, making sure the leaves are above the water. Change the water every day to keep the watercress fresh. Watercress is very perishable and needs water — hence the name — to stay crisp and healthy.” 

Stemmed, packaged watercress can be stored in the crisper drawer in the bag it came in. “Properly stored in the refrigerator, watercress can remain fresh for about three to five days,” says Michelle Demuth-Bibb, creative director at The Chef’s Garden, which grows microgreen, petite, and ultra-sized varieties of watercress. “It’s best to eat it as soon as possible for maximum flavor and nutritional benefits.” 

However you store your watercress, avoid the back of the fridge. “We don’t recommend storing your watercress in the back of your refrigerator or having the leaves face the back of the refrigerator, because the leaves are delicate and can freeze and damage the watercress,” Suzuki says. 

How to revive wilted watercress

There are a few key signs that your watercress is no longer in peak shape. Those include yellowing (that’s an indicator of poor cold storage, per Suzuki) or drying out in the fridge. Slimy leaves can also be a sign that your watercress is no longer usable, Detwiler says. 

Bad watercress may have a scent that’s off, too. “Fresh watercress should smell fresh,” Suzuki says. “With too much time in storage, you might begin to notice the smell of the organic material breaking down.”

If your watercress is wilted, Suzuki suggests placing it in a cold ice bath for 20 to 30 minutes to try to revive it. And, if your watercress comes back to life but you don’t plan to use all of it immediately, Suzuki recommends wrapping the rest in a damp paper towel, then placing that in an airtight bag before putting it back in your fridge. 

Do you need to wash watercress? 

The short answer is yes. As with most forms of produce, watercress requires washing to ensure optimal food safety. 

“Watercress is often grown in or near bodies of water, making it potentially vulnerable to contamination from harmful pathogens like E. coli, Salmonella, or parasites like liver flukes if the water quality is poor,” Detwiler says. Improper handling during harvesting, washing, or transportation can also introduce potential health hazards. 

“That’s why it is essential to rinse watercress thoroughly before consuming it, even if it’s pre-washed,” Detwiler says. Add watercress leaves to a colander or salad spinner and let sit under cold running water for two minutes. 

Detwiler also suggests learning where your watercress comes from. “Ensure it has been grown and processed under safe conditions,” he says.