Calories in Garden Cress
Garden Cress Nutrition

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.

Garden Cress Calories

Cress, garden, raw

Refuse: 29% (Stems, crowns and spoiled leaves)
Scientific Name: Lepidium sativum

Serving Size

Calories per Serving

100 grams32 kcal (134 kJ)
1 cup, 50 grams16 kcal (67 kJ)
1 sprig, 1 grams0 kcal (1 kJ)

Cress, garden, cooked, boiled, drained

Refuse: 0%

Serving Size

Calories per Serving

100 grams23 kcal (96 kJ)
1 cup, 135 grams31 kcal (130 kJ)

Source: USDA National Nutrient Database for Standard Reference

Garden Cress Nutrition

Garden Cress nutritional value per 100 g (3.5 oz)
Scientific Name: Lepidium sativum
Garden Cress NutrientsGarden Cress, rawGarden Cress, cooked, boiled, drained, or baked, without salt
Water89.4 g92.5 g
Energy134 kJ (32 kcal)96 kJ (23 kcal)
Protein2.6 g1.9 g
Carbohydrates5.5 g3.8 g
Total Fat:0.7 g0.6 g
Fiber1.1 g0.7 g
Sugars, total4.4 g3.11 g
Calcium, Ca81 mg (8.1%)61 mg (6.1%)
Iron, Fe1.3 mg (3.46%)0.8 mg (0.04%)
Magnesium, Mg38 mg (9.5%)26 mg (6.5%)
Phosphorus, P76 mg (7.6%)48 mg (4.8%)
Potassium, K606 mg (13%)353 mg (7.51%)
Sodium, Na14 mg (0.58%)8 mg (0.33%)
Zinc, Zn0.23 mg (1.53%)0.15 mg (1%)
Copper, Cu0.17 mg (8.5%)0.114 mg (5.7%)
Manganese, Mn0.553 mg (27%)0.372 mg (18%)
Selenium, Se0.9 mcg (1.29%)0.9 mcg (1.29%)
Vitamin C34.5 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 B60.247 mg (12%)0.157 mg (7.85%)
Folate (Vit. B9)80 mcg (20%)37 mcg (9.25%)
Vitamin A6917 iu (138%)4649 iu (93%)
Vitamin E0.7 mg (5.83%)0.5 mg (4.17%)
Vitamin K541.9 mcg (677%)383.4 mcg (479%)
Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

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