1 serving (50 grams) contains 16 calories, 1.3 grams of protein, 0.3 grams of fat, and 2.8 grams of carbohydrates.
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Nutrition Information
Calories |
16 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7 mg | 0% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0.6 g | 2% | |
| Sugars | 2.2 g | ||
| protein | 1.3 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40.5 mg | 3% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 303 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cress
Cress, a leafy green belonging to the Brassicaceae family, commonly appears in salads, soups, and garnishes. Native to Europe and Asia, cress has been cultivated for centuries for its peppery flavor and dense nutritional value. This low-calorie vegetable contains several essential nutrients, including vitamin C (69 mg per 100 g), iron (1.3 mg), and calcium (81 mg). It is also a source of dietary fiber and protein, making it a beneficial addition to balanced diets. With its versatility, cress is often used in raw dishes to preserve its abundant nutrients.
Health Benefits
- Rich in vitamin C (69 mg per 100 g), cress supports a healthy immune system and aids in collagen production.
- Contains calcium (81 mg per 100 g), promoting strong bones and teeth.
- Provides iron (1.3 mg per 100 g), which is vital for oxygen transport and preventing anemia.
Dietary Considerations
Selection and Storage
Store cress in the refrigerator in a sealed container or wrapped in a damp paper towel to maintain freshness for up to 3-5 days. Wash thoroughly before consumption.
Common Questions About Cress Nutrition
Is cress high in protein?
Cress contains 2.6 grams of protein per 100 grams, which is a modest amount for a leafy green vegetable. While it is not a high-protein food compared to legumes or meats, it contributes as a supplemental protein source in a balanced diet.
Can I eat cress on a keto diet?
Yes, cress is suitable for a keto diet. With only 5.5 grams of carbohydrates per 100 grams, and a net carb count of 4.4 grams after accounting for fiber, it fits well within the low carb limits required for ketosis.
What are the health benefits of eating cress?
Cress is a nutrient-dense food that's low in calories (32 per 100 grams), but rich in vitamins such as vitamin C, vitamin K, and beta-carotene. It's known for promoting bone health due to its vitamin K content and supporting immune function with its antioxidants, but avoid excessive amounts if you are on blood-thinning medication due to its high vitamin K levels.
How much cress should I eat per serving?
A typical serving size of cress is around 30 grams (1 cup), which contains just 10 calories and small amounts of protein, carbs, and fiber. It's an excellent addition to salads, sandwiches, or as a garnish, but it’s best eaten as part of a varied diet since it’s not a significant source of macronutrients.
How does cress compare to spinach in nutrition?
Cress and spinach are both nutrient-dense leafy greens, but they differ in nutritional profiles. While cress offers more vitamin C and a peppery flavor, spinach is higher in iron and magnesium. Both are excellent choices depending on your dietary needs and flavor preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cress DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
