Garden cress (raw) nutrition facts
Per 1 cup · 50 g
of a 2,000 cal day
- Protein1.3g26% of calories
- Carbs2.8g56% of calories
- Fat0.4g18% of calories
- ✓ Low calorie
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Garden cress (raw) (1 cup, 50 g) has 16 calories, with 1.3 g of protein, 2.8 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (56% of calories). It is high in Vitamin C (38% DV) and Vitamin K (226% DV).
High in
20%+ of the daily value
- Vitamin C38%
- Vitamin K226%
Good source of
10–19% of the daily value
- Vitamin A19%
- Riboflavin (B2)10%
- Vitamin B610%
- Folate (B9)10%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (50 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 173 μg | 19% |
| Vitamin C | 35 mg | 38% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 2% |
| Vitamin K | 271 μg | 226% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 40 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 2% |
| Choline | 10 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 41 mg | 4% |
| Iron | 1 mg | 8% |
| Potassium | 303 mg | 6% |
| Magnesium | 19 mg | 5% |
| Phosphorus | 38 mg | 5% |
| Zinc | 0.1 mg | 1% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.3 mg | 12% |
| Selenium | 0.5 μg | 1% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 2,075 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 16 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 3minWalking (3.5 mph)
- 2minCycling (moderate)
- 1minRunning (6 mph)
- 2minSwimming laps
Common questions
How many calories are in Garden cress (raw)?
One serving of Garden cress (raw) (1 cup) has 16 calories, which works out to 32 calories per 100 g. That is about 0.8% of a 2,000-calorie day.
Is Garden cress (raw) high in protein?
Not especially. It has 1.3 g of protein per serving, and protein supplies 26% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Garden cress (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Garden cress (raw)?
7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Garden cress (raw)?
2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
