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[N]extrient

Cress Garden (Raw)

SR Legacy·Comprehensive Reference Data

Cress, garden, raw

Vegetables and Vegetable Products

A 100g serving covers 452% of the daily recommended Vitamin K, making Cress Garden (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (2.6g), fat (0.7g), and carbohydrates (5.5g) per 100g. With 32 calories per 100g, Cress Garden (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 14mg of sodium, Cress Garden (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Cress Garden (Raw) delivers meaningful amounts of 9 different vitamins and minerals above 10% of daily value. Composed of 89% water by weight, Cress Garden (Raw) also contributes to daily hydration.

Calories32KCAL
Protein2.6G
Fat0.7G
Carbs5.5G
Fiber1.1G

Calorie Distribution

39kcal
  • Protein27%2.6 g
  • Fat16%0.7 g
  • Carbs57%5.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water89.4G
Energy32.0KCAL
Protein2.6G
Total lipid (fat)0.70G
Carbohydrate, by difference5.5G
Fiber, total dietary1.1G
Total Sugars4.4G
Cholesterol0MG
Vitamin C, total ascorbic acid69.0MG
Thiamin0.08MG
Riboflavin0.26MG
Niacin1.0MG
Vitamin B-60.25MG
Folate, total80.0UG
Vitamin B-120UG
Vitamin A, RAE346UG
Vitamin E (alpha-tocopherol)0.70MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)542UG
Calcium, Ca81.0MG
Iron, Fe1.3MG
Magnesium, Mg38.0MG
Phosphorus, P76.0MG
Potassium, K606MG
Sodium, Na14.0MG
Zinc, Zn0.23MG
Copper, Cu0.17MG
Manganese, Mn0.55MG
Selenium, Se0.90UG
Energy134kJ
Ash1.8G
Pantothenic acid0.24MG
Folic acid0UG
Folate, food80.0UG
Folate, DFE80.0UG
Choline, total19.5MG
Betaine0.20MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta4150UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU6917IU
Lycopene0UG
Lutein + zeaxanthin12500UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.02G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00G
SFA 16:00.02G
SFA 18:00.007G
Fatty acids, total monounsaturated0.24G
MUFA 16:10G
MUFA 18:10.09G
MUFA 20:10.06G
MUFA 22:10.09G
Fatty acids, total polyunsaturated0.23G
PUFA 18:20.15G
PUFA 18:30.08G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
sprig (1g)00g0g0.1g
cup (50g)161.3g0.3g2.8g

Scaled from Cress Garden (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Cress Garden Drained Without Salt (Cooked, Boiled)

23 kcal1.9g protein

Cress Garden Drained with Salt (Cooked, Boiled)

23 kcal1.9g protein

Squash Summer Zucchini Includes Skin (Raw)

17 kcal1.21g protein

Squash Summer Zucchini Includes Skin Drained Without Salt (Cooked, Boiled)

15 kcal1.14g protein

Squash Summer Zucchini Includes Skin Drained with Salt (Cooked, Boiled)

15 kcal1.14g protein

Squash Summer All Varieties (Raw)

16 kcal1.21g protein

Nutrient Highlights

  • Cress Garden (Raw) is a excellent source of Vitamin C (77% DV) — see top foods ranked by Vitamin C
  • Cress Garden (Raw) is a good source of Potassium (13% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 606mg of potassium per 100g, individuals on a renal diet should moderate their intake of Cress Garden (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Cress Garden (Raw) is naturally low in sodium at 14mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The antioxidant content of Cress Garden (Raw) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.

Rankings Among 8,262 USDA Foods

  • Vitamin C: top 2% (#165 of 8,262)
  • Potassium: top 6% (#496 of 8,262)
  • Magnesium: top 18% (#1,487 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories32
% Daily Value*
Total Fat 0.70G1%
Cholesterol 0MG0%
Sodium 14.0MG1%
Total Carbohydrate 5.5G2%
Dietary Fiber 1.1G4%
Total Sugars 4.4G
Protein 2.6G5%
Vitamin D 0UG0%
Calcium 81.0MG6%
Iron 1.3MG7%
Potassium 606MG13%

* The % Daily Value 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168407.

View on USDA FoodData Central →