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Bitter cress Calories
Rich in B vitamins, vitamin C, folate, antioxidants; low-calorie, peppery leafy green
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bitter cress (35 g) has 8 calories. That works out to 24 calories per 100 g. It contains 1.3 g of carbs, 0.9 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 87.5 µg of Vitamin K covers 73% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bitter cress Nutrition Facts
Selected: 1 cup (medium) · 35 g
8
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 37% · Fat 9%
Bitter cress nutrition facts table · 1 cup (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.9 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Bitter cress?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 35 g | 8 kcal |
| 1 piece (small) | 10 g | 2 kcal |
| 1 cup (small) | 20 g | 5 kcal |
| 1 serving (medium) | 40 g | 10 kcal |
| 1 cup (large) | 50 g | 12 kcal |
| 1 serving (large) | 80 g | 19 kcal |
| 100 g | 100 g | 24 kcal |
| 1 bottle (small) | 100 g | 24 kcal |
| 1 bottle (large) | 250 g | 60 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Bitter cress
What does bitter cress taste like?
Bitter cress has a peppery, sharp flavor, somewhat like other cress greens. Its bite is most noticeable when the leaves are raw, so mixing it with milder lettuce or adding a tangy dressing can balance it.
How do you eat bitter cress?
Bitter cress is commonly eaten raw in salads, sandwiches, and as a fresh garnish. Use the tender stems as well as the leaves, and add it near the end of preparation so its peppery flavor stays noticeable.
Can you eat bitter cress raw?
Yes, bitter cress can be eaten raw. Rinse the leaves and tender stems thoroughly under running water, drain them well, and add them to a salad or sandwich; raw leaves retain their strongest peppery bite.
Is bitter cress the same as watercress?
No, bitter cress and watercress are different plants, even though both are used as peppery leafy greens. Their flavors and growing habits are not identical, so substituting one for the other can change a dish.
How should you wash bitter cress?
Wash bitter cress just before using it by swishing the leaves and stems in a bowl of clean water, then rinsing them under running water. Drain or spin them dry so grit does not remain among the leaves.
How do you store bitter cress?
Keep bitter cress refrigerated, loosely wrapped in a slightly damp paper towel inside a container or bag. Leave it unwashed until you are ready to use it, and remove wilted leaves to help the rest stay fresh.
Can you cook bitter cress?
Yes, bitter cress can be cooked, but it wilts quickly and prolonged heat dulls its fresh, peppery flavor. Stir it into a hot dish just before serving or sauté it briefly with other vegetables.
What can you use instead of bitter cress?
Watercress or arugula can stand in for bitter cress when a recipe needs a peppery leafy green. Neither tastes exactly the same, so start with a smaller amount and adjust the quantity to suit the dish.
Can you grow bitter cress at home?
Yes, bitter cress can be grown in a pot at home. Sow the seeds in moist potting soil, keep the pot in a bright spot, and water regularly; pick the leaves as needed while they are tender.
Does bitter cress need to be cooked to reduce its sharp taste?
No, bitter cress does not need cooking to make it milder. Combine it with mild salad greens or a creamy dressing instead; brief cooking also softens its sharpness, but extended heat makes the leaves limp.
Bitter cress Vitamins & Minerals
Vitamins
Vitamin K
87.5µg · 73% DV
Vitamin A
332.5µg · 37% DV
Vitamin C
24.15mg · 27% DV
Folate
28µg · 7% DV
Minerals
Manganese
0.12mg · 5% DV
Calcium
42mg · 4% DV
Potassium ⭐
115mg · 3% DV
Phosphorus
21mg · 3% DV
Sodium
14mg · 1% DV
Bitter cress Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bitter cress
To burn the 8 calories in 1 cup (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bitter cress?
Bitter cress is a leafy edible plant with small leaves and a distinctly peppery, mustard-like bite. It is often gathered as a wild green, though it can also be grown, and its tender leaves are usually eaten fresh. Add it to salads, sandwiches or soups near the end of cooking so its bright flavour remains noticeable.
In places where it grows locally, it is commonly used as a fresh salad green or scattered over open sandwiches; elsewhere, it works much like watercress or rocket. Its sharp taste pairs well with creamy cheese, eggs, potatoes and mild dressings. Bitter cress is low in calories and provides vitamin C, folate and B vitamins. Use a handful to add flavour to a meal without relying on a heavy dressing.
How Nutritious Is Bitter cress?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bitter cress Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bitter cress Contain Allergens?
No known major allergens
Which Diets Is Bitter cress Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bitter cress Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.