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Garden cress salad Calories
Low-calorie salad rich in vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Garden cress salad has 32 calories. It contains 5.5 g of carbs, 2.6 g of protein, 0.7 g of fat and 1.8 g of fiber. Its 250 µg of Vitamin K covers 208% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Garden cress salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
5.5g
· 2% DV
Protein
2.6g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 27% · Fat 16%
Garden cress salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 28 mg | 1% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 2.6 g | 5% |
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 Serving of Garden cress salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 48 kcal |
| 1 piece (mini) | 30 g | 10 kcal |
| 1 cup (shredded) | 45 g | 14 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 100 g | 32 kcal |
| 2 cup (chopped) | 140 g | 45 kcal |
| 1 serving (large) | 220 g | 70 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Garden cress salad
How do you make garden cress salad?
To make garden cress salad, rinse and thoroughly dry the leaves, then toss them with chopped tomato, cucumber, or other crisp vegetables. Add lemon juice and olive oil just before serving so the delicate greens do not wilt.
What does garden cress salad taste like?
Garden cress salad has a fresh, peppery bite, often compared with mustard or radish greens. Tender leaves usually taste milder than mature ones, and a lemon-and-olive-oil dressing or sweet tomato helps balance the sharpness.
Is garden cress salad the same as watercress salad?
No. Garden cress and watercress are different plants, though both have peppery leaves and can be served raw in salads. Garden cress salad is made with garden cress, so a recipe calling for watercress may have a different texture and flavor.
How should you wash garden cress for a salad?
Rinse garden cress gently under cold running water, separating the leaves to remove any grit, then dry it well in a salad spinner or clean towel. Dry leaves hold dressing better and stay crisp longer than wet ones.
How do you keep garden cress salad from getting soggy?
Keep garden cress salad crisp by drying the leaves thoroughly and adding dressing only when you are ready to eat. If preparing it ahead, store the greens and chopped vegetables separately from the lemon juice, oil, or other dressing.
Can you eat garden cress salad raw?
Yes, garden cress salad is usually eaten raw, which keeps the leaves crisp and their peppery flavor fresh. Wash the leaves carefully before serving; cooking garden cress is possible, but it softens quickly and no longer has the texture of a fresh salad.
What dressing goes best with garden cress salad?
A simple lemon-and-olive-oil dressing suits garden cress salad because its acidity balances the leaves' peppery flavor without overpowering them. You can also use a light vinaigrette, but add it shortly before serving to avoid wilting.
How long does garden cress salad last in the fridge?
Undressed garden cress salad is best eaten within a day, since the tender leaves lose crispness quickly. Keep it covered and refrigerated, with the dressing stored separately; once dressed, it is better served straight away.
Can you cook garden cress for a salad?
You can briefly cook garden cress, but it wilts rapidly and is usually used raw in garden cress salad. If you want a warm version, stir the leaves into a hot dish at the end rather than cooking them for long.
What foods go well with garden cress salad?
Garden cress salad pairs well with grilled fish, chicken, eggs, and mild cheeses. Its peppery leaves also add a fresh contrast beside rich or creamy dishes, while tomato and cucumber make the salad itself milder and more substantial.
Garden cress salad Vitamins & Minerals
Vitamins
Vitamin K
250µg · 208% DV
Vitamin C
43mg · 48% DV
Folate
80µg · 20% DV
Vitamin A
173µg · 19% DV
Minerals
Manganese
0.35mg · 15% DV
Phosphorus
76mg · 11% DV
Potassium ⭐
330mg · 10% DV
Magnesium
38mg · 9% DV
Sodium
28mg · 1% DV
Garden cress salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Garden cress salad
To burn the 32 calories in 100 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 Garden cress salad?
Garden cress salad is a fresh salad built around peppery garden cress leaves. In Turkish home cooking, it may be combined with tomato, cucumber or onion and dressed simply with lemon and olive oil; the exact mix varies from household to household.
It is served alongside everyday meals, including grilled dishes and beans, and the crisp leaves bring a lively, slightly pungent contrast to milder foods. The salad is generally low in calories and provides vitamins C and K; a 100 g serving has 32 calories. For a lighter dressing, use a little olive oil and add the lemon just before serving so the leaves stay fresh.
How Nutritious Is Garden cress salad?
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 Garden cress salad Processed?
NOVA 2
Minimally Processed
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 salad Contain Allergens?
No known major allergens
Which Diets Is Garden cress salad 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
Garden cress salad Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.