Garden cress
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 32 kcal |
| Protein | 2.6 g |
| Fat | 0.7 g |
| Carbs | 5.5 g |
Garden cress is a fast-growing leafy herb eaten raw, most commonly as sprouts or young shoots scattered over salads, sandwiches and soups. Per 100 g, raw garden cress provides 32 kcal, 2.6 g of protein, 0.7 g of fat, 5.5 g of carbohydrates and 1.1 g of dietary fibre, with 4.4 g coming from sugars. It is a notably rich source of vitamin K at 541.9 mcg per 100 g, alongside 346 mcg of vitamin A and 80 mcg of folate. On the mineral side, it delivers 606 mg of potassium, 81 mg of calcium and 76 mg of phosphorus per 100 g. No glycemic index data is available for garden cress. It is compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in garden cress?
Raw garden cress contains 32 kcal per 100 g, making it one of the lower-calorie leafy greens available. A typical handful used as a garnish or salad topping weighs around 20–30 g, contributing fewer than 10 kcal.
How much vitamin K is in garden cress?
Garden cress contains 541.9 mcg of vitamin K per 100 g, which is exceptionally high for a leafy herb. Even a small serving of 30 g provides around 163 mcg of vitamin K.
Is garden cress keto-friendly?
Yes, garden cress is listed as keto-compatible. With only 5.5 g of carbohydrates per 100 g and typical servings being quite small, it contributes very little to daily carbohydrate intake.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 32.0 kcal |
| Protein | 2.6 g |
| Fat | 0.70 g |
| Carbs | 5.5 g |
| Sugars | 4.4 g |
| Fiber | 1.1 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.023 g |
| Monounsaturated | 0.24 g |
| Polyunsaturated | 0.23 g |
| Trans | 0 g |
| Omega-3 | 0.22 g |
| Omega-6 | 0.073 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 81.0 mg |
| Iron | 1.3 mg |
| Magnesium | 38.0 mg |
| Phosphorus | 76.0 mg |
| Potassium | 606 mg |
| Sodium | 14.0 mg |
| Zinc | 0.23 mg |
| Copper | 0.17 mg |
| Manganese | 0.55 mg |
| Selenium | 0.90 mcg |
| Iodine | 0.90 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 346 mcg |
| Retinol | 0 mcg |
| Vitamin C | 69.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.70 mg |
| Vitamin K | 542 mcg |
| Thiamin (B1) | 0.080 mg |
| Riboflavin (B2) | 0.26 mg |
| Niacin (B3) | 1.0 mg |
| Pantothenic acid (B5) | 0.24 mg |
| Vitamin B6 | 0.25 mg |
| Folate (B9) | 80.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 19.5 mg |
Other cooking states of Garden cress
Cooked garden cress (23 kcal).
