1 cup (chopped) of Garden cress and scallion (35 g) has 10 calories. That works out to 28 calories per 100 g. It contains 1.5 g of carbs, 0.7 g of protein, 0.2 g of fat and 0.7 g of fiber. Its 136.5 µg of Vitamin K covers 114% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Garden cress and scallion?

Garden cress and scallion bring together tender, peppery cress leaves and the fresh green tops and mild onion flavour of young scallions. Both are commonly eaten raw, though scallions also work well cooked into a dish.

Across many cuisines, use them in salads, sandwiches, egg dishes or as a fresh finishing garnish; garden cress is also served on its own or tucked into bread. Their sharp, grassy flavours brighten richer foods, and together they provide vitamins C and K. Wash and dry the leaves well, then add them near serving time to keep their texture lively. For a simple side, toss with lemon and a little olive oil.

Garden cress and scallion Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.4g

· 2% DV

Protein

2.1g

· 4% DV

Fat

0.5g

· 1% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 28% · Fat 14%

Garden cress and scallion Vitamins & Minerals

Vitamins

Vitamin K

390µg · 325% DV

Vitamin C

51mg · 57% DV

Vitamin A

160µg · 18% DV

Folate

66µg · 17% DV

Minerals

Calcium

110mg · 11% DV

Iron

2mg · 11% DV

Potassium ⭐

300mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Garden cress and scallion?

Nutrient density

Very high

87/ 100

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

50/ 100

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.

Garden cress and scallion Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Garden cress and scallion

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Garden cress and scallion 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 Garden cress and scallion Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Garden cress and scallion Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Garden cress and scallion Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.28g

⚖️

Omega 6:3 ratio 1.3:1

Below the ideal 4:1 — a good omega balance.

Compare Garden cress and scallion

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Garden cress and scallion vs Tomato10 kcal more per 100 g

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Garden cress and scallion vs Mixed Green Salad10 kcal more per 100 g

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Garden cress and scallion vs Red Pepper3 kcal fewer per 100 g

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Garden cress and scallion vs Boiled Beetroot16 kcal fewer per 100 g

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Foods Similar to Garden cress and scallion

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Garden cress and scallion

Can you eat garden cress and scallion raw?

Yes, garden cress and scallion can both be eaten raw. Rinse them well, then add the peppery cress leaves and chopped scallion to salads, sandwiches, or a plate of sliced vegetables.

How do you use garden cress and scallion in a sandwich?

Add garden cress and scallion to a sandwich for a fresh, peppery bite. Use the cress leaves whole and slice the scallion thinly; they work especially well with egg, cheese, or a mild spread.

Is the garden cress in garden cress and scallion the same as watercress?

No, garden cress and watercress are different plants. Garden cress has small, delicate leaves and a peppery flavor, while watercress typically has larger leaves and grows in or near water.

How should you wash garden cress and scallion?

Rinse garden cress and scallion under cool running water before eating or cooking them. Separate the cress leaves to remove any grit, and trim the scallion root before rinsing between its green layers.

How do you keep garden cress and scallion fresh?

Store garden cress and scallion unwashed in the refrigerator, loosely wrapped in a paper towel to absorb excess moisture. Keep them separate if possible, since cress leaves wilt quickly; wash only what you plan to use.

Can garden cress and scallion be cooked together?

Yes, garden cress and scallion can be cooked together, but add the cress near the end. Scallion can soften and release flavor during cooking, while the tender cress leaves wilt quickly if heated for too long.

What does garden cress and scallion taste like together?

Garden cress and scallion taste fresh and savory, with a peppery note from the cress and a sharper, onion-like flavor from the scallion. Use less scallion if you want the cress to remain the main flavor.

Can you freeze garden cress and scallion?

Yes, you can freeze garden cress and scallion, but thawed leaves become soft and are better suited to cooked dishes than salads. Chop them first and freeze in a sealed container so you can add them to soups or eggs.

Can you eat the green tops of scallion in garden cress and scallion?

Yes, the green tops of the scallion in garden cress and scallion are edible. Slice them into salads, eggs, or cooked dishes; the white base is edible too and usually has a stronger onion flavor.

Can you grow garden cress and scallion at home?

Yes, garden cress and scallion can both be grown at home. Garden cress grows readily in a shallow container, while scallions need a sunny spot and can regrow from their rooted bases when planted in soil.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026