Food · Vegetables and Vegetable Products
Cress nutrition facts
A typical portion of cress (1 cup; 50 g, raw) has 15 calories and 1g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 23 calories (garden, cooked, boiled, drained, without salt) to 58 (cooked).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Cress, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.6g
- more than 28% of 8,218 USDA reference foods
- Calories per 100 g
- 32
- more than 8% of reference foods
- Sodium per 100 g
- 14mg
- more than 20% of reference foods
1 cup weighs 50 g in USDA's record for Cress, raw (FDC 2709586); across 5 records of cress USDA weighs it at 50 to 140 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 57% carbohydrate, 16% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin K271 µg in 1 cup (50 g), 226% of the Daily Value
- Vitamin C35 mg in 1 cup (50 g), 38% of the Daily Value
- Vitamin A173 µg RAE in 1 cup (50 g), 19% of the Daily Value
- Folate40 µg DFE in 1 cup (50 g), 10% of the Daily Value
- Riboflavin0.1 mg in 1 cup (50 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2709586), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cress USDA describes
Cooked has the most calories per 100 g (58); the fewest: Without salt (23)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cress, rawSame values: Cress, garden, raw | 32 | 2.6 g | 0.7 g | 14 mg |
| Cress, cooked | 58 | 2.7 g | 3.5 g | 145 mg |
| Cress, garden, cooked, boiled, drained, without salt | 23 | 1.9 g | 0.6 g | 8 mg |
| Cress, garden, cooked, boiled, drained, with salt | 23 | 1.9 g | 0.6 g | 244 mg |
Every nutrient in this record (65)
The portion is 1 cup (50 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.30 g | 2.60 g | 3% |
| Total lipid (fat) | 0.35 g | 0.70 g | 0% |
| Carbohydrate, by difference | 2.75 g | 5.50 g | 1% |
| Energy | 16.0 kcal | 32.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 44.7 g | 89.4 g | |
| Total Sugars | 2.20 g | 4.40 g | |
| Fiber, total dietary | 0.55 g | 1.10 g | 2% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.011 g | 0.023 g | 0% |
| Fatty acids, total monounsaturated | 0.12 g | 0.24 g | |
| Fatty acids, total polyunsaturated | 0.11 g | 0.23 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 40.5 mg | 81.0 mg | 3% |
| Iron, Fe | 0.65 mg | 1.30 mg | 4% |
| Magnesium, Mg | 19.0 mg | 38.0 mg | 5% |
| Phosphorus, P | 38.0 mg | 76.0 mg | 3% |
| Potassium, K | 303 mg | 606 mg | 6% |
| Sodium, Na | 7.00 mg | 14.0 mg | 0% |
| Zinc, Zn | 0.12 mg | 0.23 mg | 1% |
| Copper, Cu | 0.085 mg | 0.17 mg | 9% |
| Selenium, Se | 0.45 µg | 0.90 µg | 1% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 173 µg | 346 µg | 19% |
| Carotene, beta | 2,075 µg | 4,150 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.35 mg | 0.70 mg | 2% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 6,250 µg | 12,500 µg | |
| Vitamin C, total ascorbic acid | 34.5 mg | 69.0 mg | 38% |
| Thiamin | 0.040 mg | 0.080 mg | 3% |
| Riboflavin | 0.13 mg | 0.26 mg | 10% |
| Niacin | 0.50 mg | 1.00 mg | 3% |
| Vitamin B-6 | 0.12 mg | 0.25 mg | 7% |
| Folate, total | 40.0 µg | 80.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 9.75 mg | 19.5 mg | 2% |
| Vitamin K (phylloquinone) | 271 µg | 542 µg | 226% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 40.0 µg | 80.0 µg | |
| Folate, DFE | 40.0 µg | 80.0 µg | 10% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.0080 g | 0.016 g | |
| SFA 18:0 | 0.0035 g | 0.0070 g | |
| MUFA 18:1 | 0.043 g | 0.087 g | |
| PUFA 18:2 | 0.076 g | 0.15 g | |
| PUFA 18:3 | 0.038 g | 0.076 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.030 g | 0.061 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.045 g | 0.091 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709586: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cress?
15 in 1 cup (50 g) of raw; 23 to 58 per 100 g across USDA's descriptions.
How much protein is in cress?
1g in 1 cup; 2.6 g per 100 g.
How much sodium is in cress?
5mg in 1 cup; 14 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov