Raw Garden Cress
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 2.75 g | 1% |
| Net Carbohydrates | 2.2 g | 1% |
| Sugars | 2.2 g | 6% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0.55 g | 2% |
| Protein | 1.3 g | 3% |
| Total Fat | 0.35 g | 0% |
| Saturated Fat | 0.01 g | 0% |
| Monounsaturated Fat | 0.12 g | - |
| Polyunsaturated Fat | 0.11 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 172.92 mcg | 19% |
| Vitamin C | 34.5 mg | 38% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 7 mg | 0% |
| Potassium | 303 mg | 6% |
| Calcium | 40.5 mg | 3% |
| Magnesium | 19 mg | 5% |
| Iron | 0.65 mg | 4% |
| Zinc | 0.12 mg | 1% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
19%
Vitamin C
38%
Vitamin D
0%
Vitamin E
2%
Vitamin K
226%
Vitamin B1
3%
Vitamin B2
10%
Vitamin B3
3%
Vitamin B5
2%
Vitamin B6
7%
Vitamin B7
-
Vitamin B9
10%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
4%
Magnesium
5%
Phosphorus
3%
Potassium
6%
Sodium
0.3%
Zinc
1%
Copper
9%
Manganese
12%
Selenium
0.8%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 16 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
3 min
Jogging
3 min
Cycling
3 min
Walking
4 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
FAQ
Raw garden cress is especially good for heart health, immunity, and bone support. Per 1 cup, it provides just 16 calories, but gives 34.5 mg vitamin C (38% DV), 303 mg potassium, and 172.9 mcg vitamin A. It is also rich in vitamin K, which supports normal blood clotting and bone metabolism.
People on warfarin or other vitamin K-sensitive anticoagulants, because cress is high in vitamin K, or those with thyroid conditions who consume very large amounts of raw cruciferous vegetables daily, since glucosinolate compounds may interfere with iodine use when intake is excessive. Additionally, people prone to kidney stones, if total high-oxalate intake is already high from the rest of the diet should avoid eating raw garden cress.
Its vitamin C supports immune defenses and collagen production, while 303 mg potassium per cup helps fluid balance and blood pressure control. Vitamin A supports eye health, and its naturally low calorie content makes it easy to include in weight-conscious diets.
Raw garden cress contains some iron, but it would not be considered a major iron source on its own. Per 1 cup, it provides 0.65 mg iron, a small amount compared to lentils, red meat, or fortified cereals. However, it also contains vitamin C, which can improve absorption of iron from plant foods eaten in the same meal.
Food Health: Research and Evidence
Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
1. Food Health: Research and Evidence
Source: SpringerLink, 2024
Summary: Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
Read More: https://link.springer.com/article/10.1007/s13668-024-00561-9
2. Food Health: Research and Evidence
Source: SpringerLink, 2024
Summary: Scientific research and expert reviews suggest that certain components in infant formula, such as specific fats and nutrients, can contribute to better cardiovascular health and improved blood sugar control in infants.
Read More: https://link.springer.com/article/10.1007/s13668-024-00561-9
