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Wild cress Calories
Low-calorie peppery leafy green rich in vitamins C and K
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Wild cress (34 g) has 11 calories. That works out to 32 calories per 100 g. It contains 1.9 g of carbs, 0.9 g of protein, 0.2 g of fat and 0.4 g of fiber. Its 85 µg of Vitamin K covers 71% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wild cress Nutrition Facts
Selected: 1 cup (chopped) · 34 g
11
KCAL / 34G
Carbs
1.9g
· 1% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.4g
· 1% 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%
Wild cress nutrition facts table · 1 cup (chopped) (34 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 1.9 g | 1% |
| Fiber | 0.4 g | 1% |
| 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 Chopped Wild cress?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 34 g | 11 kcal |
| 1 piece (small) | 15 g | 5 kcal |
| 1 piece (medium) | 30 g | 10 kcal |
| 1 serving (small) | 40 g | 13 kcal |
| 1 piece (large) | 50 g | 16 kcal |
| 2 cup (chopped) | 68 g | 22 kcal |
| 1 serving (medium) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 120 g | 38 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Wild cress
What is wild cress?
Wild cress is a common name for peppery edible plants that grow without cultivation, rather than one precisely defined plant species. The name can refer to different plants in different places, so identify the species before eating anything gathered outdoors.
Can you eat wild cress?
Yes, wild cress can be eaten when the plant has been correctly identified and comes from a clean growing site. Wash the leaves thoroughly before eating; do not sample a wild plant simply because it smells or tastes like familiar garden cress.
What does wild cress taste like?
Wild cress usually tastes peppery, sharp, and sometimes slightly bitter, though the flavor varies among plants called wild cress. Its bite works well with mild ingredients such as yogurt, eggs, potatoes, or a simple lemon dressing.
How do you identify wild cress?
There is no single reliable visual description for wild cress because the common name is used for more than one plant. Use a regional field guide or ask a knowledgeable local botanist to confirm the species; never eat a plant you cannot identify with certainty.
Where does wild cress grow?
Wild cress plants may grow in damp ground, near streams, in fields, or in disturbed soil, depending on the species. Avoid collecting plants beside roads, polluted waterways, or treated farmland, and remember that a suitable habitat does not confirm an identification.
How do you use wild cress in cooking?
Use wild cress raw in salads, sandwiches, or herb sauces, or stir it into soups and eggs near the end of cooking. Its peppery flavor can become overpowering, so start with a small amount and combine it with milder greens.
How do you wash wild cress?
Separate the leaves and rinse them thoroughly under running water to remove grit and debris trapped in their folds. If you plan to eat wild cress raw, dry it with a clean towel or salad spinner and discard damaged or slimy leaves.
How should you store wild cress?
Keep wild cress unwashed in the refrigerator, wrapped loosely in a dry paper towel inside a bag with some airflow. Moisture speeds wilting and spoilage, so wash the leaves just before use and discard any that become slimy or unpleasant-smelling.
Can you freeze wild cress?
Yes, you can freeze wild cress, but thawed leaves lose their crisp texture and are better suited to cooked dishes than salads. Wash and dry the leaves first, then freeze them in portions to add directly to soups, eggs, or sauces.
Is wild cress the same as watercress?
No, wild cress is not necessarily watercress: “wild cress” is a broad common name, while watercress refers to a particular edible plant. Some wild cresses grow in wet places and may look similar, so do not use the names interchangeably when identifying a plant.
Wild cress Vitamins & Minerals
Vitamins
Vitamin K
85µg · 71% DV
Vitamin C
14.62mg · 16% DV
Vitamin A
54.4µg · 6% DV
B2
0.04mg · 3% DV
Minerals
Calcium
41mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
112mg · 3% DV
Copper
0.03mg · 3% DV
Sodium
14mg · 1% DV
Wild cress Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild cress
To burn the 11 calories in 1 cup (chopped) (34 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 Wild cress?
Wild cress is a leafy green gathered from the wild, with tender leaves and a distinctly peppery, slightly sharp flavour. It is usually eaten fresh, tossed into salads or added to sandwiches, though it can also be stirred into soups or used as a finishing green. In places where cress is familiar, it often brings a lively bite to simple meals; pair it with eggs, mild cheese, tomatoes or a squeeze of lemon. Add it to hot dishes just before serving to keep its colour and texture.
Wild cress is a low-calorie leafy vegetable with some fibre and is noted for vitamins C and K. Its bold taste means a small handful can make a salad feel more vibrant without a heavy dressing. For a lighter serving, use lemon and a little olive oil rather than a creamy sauce. If gathering it yourself, be certain of the plant’s identification and wash the leaves thoroughly before eating.
How Nutritious Is Wild 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 Wild 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 Wild cress Contain Allergens?
No known major allergens
Which Diets Is Wild 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
✓ Suitable
Low FODMAP
— Not suitable
Wild cress Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.