Garden Cress · Lepidium sativum
Cress, garden, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Cress, garden, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Excellent nutrient density 76/100
How many beneficial nutrients Cress, garden, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Cress, garden, raw come from — the split across carbs, fat & protein.
57% from carbs
-
Carbs 57%5.5 g per serving
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Fat 16%0.7 g per serving
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Protein 27%2.6 g per serving
What Cress, garden, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 5.5 g | |
| Dietary Fiber | 1.1 g | |
| Total Sugars | 4.4 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.7 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 76.0 mg | — |
| Omega-6 Fatty Acids | 152.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 16.0 mg | — |
| Stearic Acid | 7.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 87.0 mg | — |
| Gadoleic Acid | 61.0 mg | — |
| Erucic Acid | 91.0 mg | — |
| Linoleic Acid | 152.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 2.6 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 346.0 mcg | |
| Vitamin C | 69.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.7 mg | |
| Vitamin K | 541.9 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 80.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 19.5 mg | |
| Betaine | 0.2 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 81.0 mg | |
| Iron | 1.3 mg | |
| Magnesium | 38.0 mg | |
| Phosphorus | 76.0 mg | |
| Potassium | 606.0 mg | |
| Sodium | 14.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.6 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.8 g | — |
About Cress, garden, raw
Garden cress (Lepidium sativum) is a fast-growing leafy green in the mustard family, famous for its sharp, peppery, slightly tangy bite that comes from the same mustard-oil compounds found in radish and horseradish. The small, tender leaves and thin stems sprout in just days, which makes cress a favorite for windowsill and classroom growing and for the delicate microgreens scattered over finished plates.
It is the classic filling, with butter, in a traditional British egg-and-cress tea sandwich, and it perks up salads, soups, sandwiches, and garnishes with a fresh, mustardy zing. Milder and land-grown, it is a cousin of the peppery aquatic watercress. Garden cress is very low in calories yet rich in vitamin K, vitamin C, vitamin A, folate, and iron, and its seeds, known as halim or aliv, are used in Indian and Persian cooking.
Its peppery flavor is best raw or added at the last moment, since heat quickly wilts and dulls it. Choose bright, crisp, deep-green sprigs, and store garden cress wrapped in a damp paper towel in the refrigerator, using it within a couple of days while it is at its liveliest and most pungent.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cress, garden, raw?
There are 32 calories in 100 g of Cress, garden, raw, or about 0 calories in 1 sprig (1 g).
How much protein is in Cress, garden, raw?
Cress, garden, raw contains 2.6 g of protein per 100 g.
How many carbs are in Cress, garden, raw?
Cress, garden, raw has 5.5 g of carbohydrates per 100 g.
How much fat is in Cress, garden, raw?
Cress, garden, raw provides 0.7 g of total fat per 100 g.
What is Cress, garden, raw a good source of?
Cress, garden, raw is an excellent source of Vitamin K (452% DV), Vitamin C (77% DV), Vitamin A (RAE) (38% DV), Manganese (24% DV), Riboflavin (B2) (20% DV) and Folate (B9) (20% DV) and a good source of Copper, Vitamin B6 and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
