Vegetables • Deep Nutrition Analytics
Cress, garden, raw
As a recognized vegetables, Cress, garden, raw delivers 32 calories per 100g, with energy primarily anchored by carbohydrates (5.5g) to support daily activity. Remarkably, just 100g supplies an outstanding 452% DV of Vitamin K (542 µg), ranking it among the most concentrated natural sources. Its light energy profile (0.3 kcal/g) makes it an efficient nutritional asset, maximizing vitamin and mineral return on caloric intake.
- Protein
- 2.6 g
- Carbohydrates
- 5.5 g
- Fat
- 0.7 g
- Fiber
- 1.1 g
Produce Profile: Hydration & Micronutrients
Cress, garden, raw provides natural botanical nutrition with 32 calories per 100g. Providing 1.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 606 mg of dietary potassium (13% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Nutrient Density Payload
Contains 6 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carbohydrate, by difference | 5.5 g |
| Total Sugars | 4.4 g |
| Energy | 134 kJ |
| Energy | 32 kcal |
| Fiber, total dietary | 1.1 g |
| Protein | 2.6 g |
| Total lipid (fat) | 0.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K | 542 µg |
| Vitamin C | 69 mg |
| Vitamin A | 346 µg |
| Manganese | 0.6 mg |
| Copper | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.7 mg |
| Vitamin K (phylloquinone) | 542 µg |
| Vitamin A, RAE | 346 µg |
| Vitamin A, IU | 6920 IU |
| Vitamin C, total ascorbic acid | 69 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 38 mg |
| Phosphorus, P | 76 mg |
| Sodium, Na | 14 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 81 mg |
| Potassium, K | 606 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 12500 µg |
| Carotene, beta | 4150 µg |
| Folate, food | 80 µg |
| Folate, DFE | 80 µg |
| Betaine | 0.2 mg |
| Choline, total | 19.5 mg |
| Fatty acids, total saturated | 0 g |
| Ash | 1.8 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.3 mg |
| Folate, total | 80 µg |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.2 g |
| MUFA 20:1 | 0.1 g |
| MUFA 22:1 | 0.1 g |
| Niacin | 1 mg |
| Pantothenic acid | 0.2 mg |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.1 g |
| Water | 89.4 g |
Serving calculator
Common serving sizes
- sprig1 g
- cup50 g
Compare Cress, garden, raw with Category Peers
Cress, garden, raw vs Lambsquarters, cooked, boiled, drained, with salt
Compared to Lambsquarters, cooked, boiled, drained, with salt, Cress, garden, raw has 86% more Vitamin C and 0% higher calories per 100g.
Cress, garden, raw vs Lambsquarters, cooked, boiled, drained, without salt
Compared to Lambsquarters, cooked, boiled, drained, without salt, Cress, garden, raw has 86% more Vitamin C and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cress, garden, raw?
A standard 100-gram serving of Cress, garden, raw contains 32 calories (134 kJ), alongside 2.6g of protein, 5.5g of carbohydrates, and 0.7g of fat.
In common serving sizes:- 1g (sprig): ~0 kcal
- 50g (cup): ~16 kcal
Is Cress, garden, raw suitable for a keto or low-carb diet?
Yes, in moderation. Cress, garden, raw contains 4.4g of net carbs per 100g (5.5g carbs minus 1.1g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Cress, garden, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cress, garden, raw are:
- Vitamin K: 542 µg (452% of your daily value)
- Vitamin C: 69 mg (77% of your daily value)
- Vitamin A: 346 µg (38% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168407).