How many calories in Garden Cress? See below, the Garden Cress calories for the different serving sizes. We provide you with the Garden Cress nutrition facts and the health benefits of Garden Cress to help you to lose weight and eat a healthy diet.
Garden Cress is a lovely peppery herb generally eaten raw on salads, or maybe to spice up your sandwich. Low in calories, but high in vitamins and minerals. It is full of vitamins A,C, K, beta carotene and potassium. It is also a good source of vitamins B1-B3, B5, B6, B9 (folate), calcium, phosphorus and more.
Given its high antioxidant content it is believed to neutralize free radicals in your body. Other Garden Cress benefits are believed to include acting as an expectorant and improving your digestion. But be careful, it may improve your appetite.
Below are two calorie tables for both raw and cooked Garden Cress, although we cannot think of any reason to cook it. We have also included a nutrition table. When comparing the nutrient levels between raw and cooked you'll notice raw garden cress is very good for you, so remember to sprinkle some on your salad. Boiling garden cress does reduce the nutrient levels.
See our vegetable calories comparison chart to compare the calories in Garden Cress with the other calories in vegetables.
Also, have a look how nutritious Garden Cress is in comparison to the other vegetable nutrition facts.
All of our calorie and nutrition information is provided by the US Department of Agriculture.
Calories per Serving
|100 grams||32 kcal (134 kJ)|
|1 cup, 50 grams||16 kcal (67 kJ)|
|1 sprig, 1 grams||0 kcal (1 kJ)|
Calories per Serving
|100 grams||23 kcal (96 kJ)|
|1 cup, 135 grams||31 kcal (130 kJ)|
|Garden Cress nutritional value per 100 g (3.5 oz)
Scientific Name: Lepidium sativum
|Garden Cress Nutrients||Garden Cress, raw||Garden Cress, cooked, boiled, drained, or baked, without salt |
|Water||89.4 g||92.5 g|
|Energy||134 kJ (32 kcal)||96 kJ (23 kcal)|
|Protein||2.6 g||1.9 g|
|Carbohydrates||5.5 g||3.8 g|
|Total Fat:||0.7 g||0.6 g|
|Fiber||1.1 g||0.7 g|
|Sugars, total||4.4 g||3.11 g|
|Calcium, Ca||81 mg (8.1%)||61 mg (6.1%)|
|Iron, Fe||1.3 mg (3.46%)||0.8 mg (0.04%)|
|Magnesium, Mg||38 mg (9.5%)||26 mg (6.5%)|
|Phosphorus, P||76 mg (7.6%)||48 mg (4.8%)|
|Potassium, K||606 mg (13%)||353 mg (7.51%)|
|Sodium, Na||14 mg (0.58%)||8 mg (0.33%)|
|Zinc, Zn||0.23 mg (1.53%)||0.15 mg (1%)|
|Copper, Cu||0.17 mg (8.5%)||0.114 mg (5.7%)|
|Manganese, Mn||0.553 mg (27%)||0.372 mg (18%)|
|Selenium, Se||0.9 mcg (1.29%)||0.9 mcg (1.29%)|
|Vitamin C||34.5 mg (57%)||23 mg (38%)|
|Thiamin (Vit. B1)||0.08 mg (5.33%)||0.06 mg (4%)|
|Riboflavin (Vit. B2)||0.26 mg (15%)||0.16 mg (9.41%)|
|Niacin (Vit. B3)||1 mg (5%)||0.8 mg (4%)|
|Pantothenic acid (B5)||0.242 mg (2.42%)||0.163 mg (1.63%)|
|Vitamin B6||0.247 mg (12%)||0.157 mg (7.85%)|
|Folate (Vit. B9)||80 mcg (20%)||37 mcg (9.25%)|
|Vitamin A||6917 iu (138%)||4649 iu (93%)|
|Vitamin E||0.7 mg (5.83%)||0.5 mg (4.17%)|
|Vitamin K||541.9 mcg (677%)||383.4 mcg (479%)|
|Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
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