Calories in Cress, raw
Generic food Raw Vegetables
Cress, raw contains 32 kcal per 100 g. A typical serving of 1 cup (50 g) provides about 16 kcal.
Roughly 57% of its calories come from carbohydrates, with 27% from protein and 16% from fat (estimated with general energy factors).
That is less energy than the typical item in other dark green vegetables on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 452% of the Daily Value for Vitamin K, 77% of the Daily Value for Vitamin C and 38% of the Daily Value for Vitamin A.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 32 kcal | |
| Total fat C | 0.7 g | 0.9% |
| Saturated fat C | 0.023 g | 0.1% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 14 mg | 0.6% |
| Total carbohydrates C | 5.5 g | 2% |
| Dietary fiber C | 1.1 g | 4% |
| Total sugars C | 4.4 g | |
| Protein C | 2.6 g | 5% |
| Vitamin A C | 346 µg | 38% |
| Vitamin C C | 69 mg | 77% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.7 mg | 5% |
| Vitamin K C | 542 µg | 452% |
| Thiamin (B1) C | 0.08 mg | 7% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 1 mg | 6% |
| Vitamin B6 C | 0.25 mg | 15% |
| Folate (B9) C | 80 µg | 20% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 19.5 mg | 4% |
| Calcium C | 81 mg | 6% |
| Iron C | 1.3 mg | 7% |
| Magnesium C | 38 mg | 9% |
| Phosphorus C | 76 mg | 6% |
| Potassium C | 606 mg | 13% |
| Zinc C | 0.23 mg | 2% |
| Copper C | 0.17 mg | 19% |
| Selenium C | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 27%
- Carbohydrates 57%
- Fat 16%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein2.6 gbelow the median for other dark green vegetables (median 2.9 g)
- Fiber1.1 gin the lowest quarter of other dark green vegetables (median 3.3 g)
- Sugars4.4 gin the top quarter of other dark green vegetables (median 0.74 g)
- Fat0.7 gin the lowest quarter of other dark green vegetables (median 2.9 g)
- Saturated fat0.023 gin the lowest quarter of other dark green vegetables (median 0.73 g)
- Sodium14 mgin the lowest quarter of other dark green vegetables (median 149 mg)
- Protein per 100 kcal8.1 gprotein density, useful for comparing foods with different calorie levels
- Water89.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.24 g |
|---|---|
| Polyunsaturated fat C | 0.23 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.15 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.016 g |
| SFA 18:0 C | 0.007 g |
| MUFA 18:1 C | 0.087 g |
| PUFA 18:3 C | 0.076 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.061 g |
| MUFA 22:1 C | 0.091 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 4,150 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 12,500 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 89.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 80 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cress
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cress, garden, raw Raw | 32 | 2.6 g | 5.5 g | 0.7 g |
| Cress, garden, cooked, boiled, drained, without salt Cooked | 23 | 1.9 g | 3.8 g | 0.6 g |
| Cress, garden, cooked, boiled, drained, with salt Cooked | 23 | 1.9 g | 3.8 g | 0.6 g |
| Cress, cooked Cooked | 58 | 2.7 g | 5.7 g | 3.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Red bell pepper, raw Raw | 26 | 0.99 g | 6 g | 0.3 g |
| Onion, raw Raw | 40 | 1.1 g | 9.3 g | 0.1 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Green bell pepper, raw Raw | 20 | 0.86 g | 4.6 g | 0.17 g |
| Cabbage, raw Raw | 25 | 1.3 g | 5.8 g | 0.1 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw cress?
100 g of raw cress has 32 kcal. 1 cup (50 g): about 16 kcal. 1 sprig (1 g): about 0 kcal.
How much protein is in raw cress?
Raw cress contains 2.6 g of protein per 100 g (5% of the 50 g Daily Value), or 1.3 g in 1 cup (50 g). About 27% of its calories come from protein. Compared with other other dark green vegetables, that is below the median (median 2.9 g).
How many carbs are in raw cress?
Raw cress has 5.5 g of total carbohydrates per 100 g, including 1.1 g of fiber and 4.4 g of sugars.
How much fat is in raw cress?
Raw cress contains 0.7 g of fat per 100 g, of which 0.023 g is saturated (0.1% of the Daily Value).
What vitamins and minerals does raw cress contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (452% DV), Vitamin C (77% DV), Vitamin A (38% DV), Riboflavin (B2) (20% DV) and Folate (B9) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw cress?
100 g contains 14 mg of sodium, 0.6% of the 2,300 mg Daily Value.
Does cress have the same nutrition raw and cooked?
No. Per 100 g, cress, raw has 32 kcal, while cress, garden, cooked, boiled, drained, without salt has 23 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709586. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.