Cress, garden, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Garden cress is a peppery, fast-growing microgreen with a distinct mustard-like bite and a delicate, leafy texture. Packed with vitamins and minerals for its size, it delivers a sharp, zesty flavor that cuts through rich dishes. With only 32 kcal per 100g, it's a low-calorie powerhouse for adding a spicy, nutrient-dense kick to meals.
Calorie split: 27% protein · 57% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People adore garden cress for its intense, peppery flavor that transforms simple sandwiches, salads, and soups with minimal effort. Its ability to grow quickly indoors makes it a beloved, fresh, and accessible ingredient year-round, especially in British and Northern European cuisines.
⚠️ Watch-outs & how to enjoy it better
The strong, peppery taste can be overpowering for some palates, and its high vitamin K content may require caution for individuals on blood-thinning medications like warfarin. To counteract this, pair it with creamy or fatty elements like cheese or avocado to mellow the bite, and consult a healthcare provider about appropriate portions if on anticoagulants.
Key benefits
- Rich in vitamin K, essential for blood clotting and bone health
- Good source of vitamin C, supporting immune function and skin health
- Contains iron and calcium, important for oxygen transport and bone strength
- High in antioxidants like beta-carotene and lutein
- Provides folate, which is crucial for cell division and DNA synthesis
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Garden cress seeds are known as 'alaiv' in Hebrew and are a traditional Passover food, eaten to symbolize the bricks and mortar used by the Israelites in ancient Egypt.
Full nutrition (USDA data · scales with serving)
| Water | 89.4 g |
| Energy | 32.0 kcal |
| Energy | 134 kj |
| Protein | 2.6 g |
| Total lipid (fat) | 0.70 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 5.5 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 4.4 g |
| Calcium, Ca | 81.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 38.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 606 mg |
| Sodium, Na | 14.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.55 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 69.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.26 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 80.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 80.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 19.5 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 346 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4150 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6917 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 12500 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 542 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.24 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.09 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Is garden cress the same as watercress?
No, they are different plants. Garden cress (Lepidium sativum) is a peppery land cress, while watercress (Nasturtium officinale) is an aquatic plant with a milder, more peppery flavor.
Can I grow garden cress at home?
Yes, it's one of the easiest greens to grow indoors. Simply spread seeds on a damp paper towel or soil in a shallow container, keep moist, and it will sprout in 7-10 days.
What does garden cress taste like?
It has a sharp, peppery, and slightly mustardy flavor, similar to horseradish or radish, but with a more delicate, leafy texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.32 kcal/g · 33% calories from protein · 1.1 g fiber · 4.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.