Garden Cress

Cress, Garden, Raw has a low-calorie, low-carb, low-fat and average-protein content. It is a good source of Vitamin A, Vitamin C and Vitamin K.

The food contains 5.5g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2.6 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

On top of that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to European cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Cress, Garden, Raw has been given a composite ranking of 99, and on a regular basis.

Calorie Breakdown

 Calories from Protein27%
 Calories from Fat16%
 Calories from Carbs57%

Why this is good for you

  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Vitamin K
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH

Vitamin Analysis

Vitamin A6916.6 IU138.3%Top 10%Very High
Retinol0 mcg
Retinol Activity Equivalent346 mcg
Alpha Carotene0 mcg
Beta Carotene4150.2 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin12498.9 mcg
Vitamin C69 mg115%Top 10%Very High
Vitamin E0.7 mg2.3%Top 30%High
Vitamin K541.8 mcg677.3%Top 10%Very High
Thiamin0.08 mg5.3%Mid 40%Average
Riboflavin0.26 mg15.3%Top 30%High
Niacin1 mg5%Mid 40%Average
Vitamin B60.25 mg12.3%Mid 40%Average
Folate80 mcg20%Top 10%Very High
Food Folate80 mcg
Folic Acid0 mcg
Dietary Folate Equivalents80 mcg
Vitamin B120 mcg
Pantothenic Acid0.24 mg2.4%Mid 40%Average
Choline19.5 mg
Betaine0.2 mg

Mineral Analysis

Calcium81 mg8.1%Top 30%High
Iron1.3 mg7.2%Mid 40%Average
Magnesium38 mg9.5%Top 30%High
Phosphorus76 mg7.6%Mid 40%Average
Potassium605.9 mg17.3%Top 10%Very High
Sodium14 mg0.6%Bottom 30%Low
Zinc0.23 mg1.5%Bottom 30%Low
Copper0.17 mg8.5%Top 30%High
Manganese0.55 mg27.6%Top 30%High
Selenium0.9 mcg1.3%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate5.5 g1.8%Mid 40%Average
Dietary Fiber1.1 g4.4%Mid 40%Average
Starch0 g
Sugars4.4 g

Protein Analysis

Protein2.6 g5.2%Bottom 30%Low

Fat Analysis

Total Fat0.7 g1.1%Bottom 30%Low
Saturated Fat0.02 g0.11%Bottom 30%Low
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids76 mg
Total Omega 6 Fatty Acids152 mg

Other Nutrients Analysis

Alcohol0 g
Water89.4 g
Ash1.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 32 Calories from Fat 6

% Daily Value *

Total Fat 0.7 g 1.1%

Saturated Fat 0.02 g 0.11%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 14 mg 0.6%

Total Carbohydrates 5.5 g 1.8%

Dietary Fiber 1.1 g4.4%

Sugars 4.4 g

Protein 2.6 g 5.2%

Vitamin A 138.3% Vitamin C 115%

Calcium 8.1% Iron 7.2%

*Based on a 2000 Calorie diet

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