Garden cress nutrition: calories, carbs, GI, protein, fiber, fats
Cress, garden, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Garden cress
| Calories ⓘ Calories per 100-gram serving | 32 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 4.4 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 sprig (1 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -10.7 (alkaline) |
| Oxalates ⓘ https://fppn.biomedcentral.com/articles/10.1186/s43014-022-00114-z | 134mg |
Potassium ⓘHigher in Potassium content than 90% of foods
Vitamin A ⓘHigher in Vitamin A content than 90% of foods
Vitamin C ⓘHigher in Vitamin C content than 89% of foods
Vitamin A RAE ⓘHigher in Vitamin A RAE content than 77% of foods
Folate, food ⓘHigher in Folate, food content than 75% of foods
Garden cress calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 32 | |
| Calories in 1 cup | 16 | 50 g |
| Calories in 1 sprig | 0 | 1 g |
Mineral coverage chart
Calcium:
81 mg of 1,000 mg
8%
Iron:
1.3 mg of 8 mg
16%
Magnesium:
38 mg of 420 mg
9%
Phosphorus:
76 mg of 700 mg
11%
Potassium:
606 mg of 3,400 mg
18%
Sodium:
14 mg of 2,300 mg
1%
Zinc:
0.23 mg of 11 mg
2%
Copper:
0.17 mg of 1 mg
19%
Manganese:
0.553 mg of 2 mg
24%
Selenium:
0.9 µg of 55 µg
2%
Choline:
19.5 mg of 550 mg
4%
Mineral chart - relative view
Potassium
606 mg
TOP 10%
Calcium
81 mg
TOP 25%
Magnesium
38 mg
TOP 27%
Copper
0.17 mg
TOP 34%
Manganese
0.553 mg
TOP 37%
Iron
1.3 mg
TOP 52%
Phosphorus
76 mg
TOP 70%
Choline
19.5 mg
TOP 76%
Zinc
0.23 mg
TOP 83%
Selenium
0.9 µg
TOP 83%
Sodium
14 mg
TOP 83%
Vitamin coverage chart
Vitamin A:
6917 IU of 5,000 IU
138%
Vitamin E :
0.7 mg of 15 mg
5%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
69 mg of 90 mg
77%
Vitamin B1:
0.08 mg of 1 mg
7%
Vitamin B2:
0.26 mg of 1 mg
20%
Vitamin B3:
1 mg of 16 mg
6%
Vitamin B5:
0.242 mg of 5 mg
5%
Vitamin B6:
0.247 mg of 1 mg
19%
Folate:
80 µg of 400 µg
20%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
541.9 µg of 120 µg
452%
Vitamin chart - relative view
Vitamin A
6917 IU
TOP 10%
Vitamin C
69 mg
TOP 11%
Folate
80 µg
TOP 27%
Vitamin B2
0.26 mg
TOP 32%
Vitamin K
541.9 µg
TOP 41%
Vitamin B6
0.247 mg
TOP 44%
Vitamin E
0.7 mg
TOP 51%
Vitamin B1
0.08 mg
TOP 56%
Vitamin B3
1 mg
TOP 69%
Vitamin B5
0.242 mg
TOP 78%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 5%
2.6 g of 50 g
5%
Fats:
Daily Value: 1%
0.7 g of 65 g
1%
Carbs:
Daily Value: 2%
5.5 g of 300 g
2%
Water:
Daily Value: 4%
89.4 g of 2,000 g
4%
Other:
1.8 g
Fat type information
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Fiber content ratio for Garden cress
Sugar:
4.4 g
Fiber:
1.1 g
Other:
0 g
All nutrients for Garden cress per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 32kcal | 2% | 93% |
1.5 times less than Orange
|
| Protein | 2.6g | 6% | 73% |
1.1 times less than Broccoli
|
| Fats | 0.7g | 1% | 78% |
47.6 times less than Cheddar Cheese
|
| Vitamin C | 69mg | 77% | 11% |
1.3 times more than Lemon
|
| Net carbs | 4.4g | N/A | 59% |
12.3 times less than Chocolate
|
| Carbs | 5.5g | 2% | 59% |
5.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.3mg | 16% | 52% |
2 times less than Beef broiled
|
| Calcium | 81mg | 8% | 25% |
1.5 times less than Milk
|
| Potassium | 606mg | 18% | 10% |
4.1 times more than Cucumber
|
| Magnesium | 38mg | 9% | 27% |
3.7 times less than Almond
|
| Sugar | 4.4g | N/A | 50% |
2 times less than Coca-Cola
|
| Fiber | 1.1g | 4% | 49% |
2.2 times less than Orange
|
| Copper | 0.17mg | 19% | 34% |
1.2 times more than Shiitake
|
| Zinc | 0.23mg | 2% | 83% |
27.4 times less than Beef broiled
|
| Phosphorus | 76mg | 11% | 70% |
2.4 times less than Chicken meat
|
| Sodium | 14mg | 1% | 83% |
35 times less than White Bread
|
| Vitamin A | 6917IU | 138% | 10% |
2.4 times less than Carrot
|
| Vitamin A RAE | 346µg | 38% | 23% | |
| Vitamin E | 0.7mg | 5% | 51% |
2.1 times less than Kiwifruit
|
| Selenium | 0.9µg | 2% | 83% | |
| Manganese | 0.55mg | 24% | 37% | |
| Vitamin B1 | 0.08mg | 7% | 56% |
3.3 times less than Pea raw
|
| Vitamin B2 | 0.26mg | 20% | 32% |
2 times more than Avocado
|
| Vitamin B3 | 1mg | 6% | 69% |
9.6 times less than Turkey meat
|
| Vitamin B5 | 0.24mg | 5% | 78% |
4.7 times less than Sunflower seed
|
| Vitamin B6 | 0.25mg | 19% | 44% |
2.1 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 541.9µg | 452% | 41% |
5.3 times more than Broccoli
|
| Folate | 80µg | 20% | 27% |
1.3 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.02g | 0% | 90% |
256.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.24g | N/A | 77% |
41 times less than Avocado
|
| Polyunsaturated fat | 0.23g | N/A | 76% |
206.9 times less than Walnut
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 32
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
1%
Sodium 14mg
2%
Total Carbohydrate
6g
4%
Dietary Fiber
1g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
81mg
8%
Iron
1mg
13%
Potassium
606mg
18%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Garden cress nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.