Garden cress: calories and nutrition facts

Garden cress has 24 kcal per 100 g. One serving, 1 Handful (30 g), has 7 kcal.

Calories: 24 kcal
Protein: 2.6 g
Carbohydrates: 1.2 g
Fat: 0.7 g

Per 100 g

Garden cress: how many calories?

Garden cress has 24 kcal per 100 g, with 2.6 g protein, 1.2 g carbs and 0.7 g fat. A 30 g serving (1 Handful) has 7 kcal. That is less than the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from protein.

Where the calories come from

Protein48%
Carbohydrates23%
Fat29%

Calculate a portion

Amountg

Calories: 7 kcal
Protein: 0.8 g
Carbohydrates: 0.4 g
Fat: 0.2 g

Nutrition facts

Nutrient	Per 100 g	Per serving (30 g)
Calories	24 kcal	7 kcal
Fat	0.7 g	0.2 g
of which saturated fat	0 g	0 g
Carbohydrates	1.2 g	0.4 g
of which sugars	1.2 g	0.4 g
Fiber	1.1 g	0.3 g
Protein	2.6 g	0.8 g
Sodium	14 mg	4 mg
Water	89.4 g	26.8 g
Vitamin C	69 mg	20.7 mg
Calcium	81 mg	24 mg
Iron	1.3 mg	0.4 mg
Potassium	606 mg	182 mg
Magnesium	38 mg	11 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(24 kcal)	1%
Fat(0.7 g)	1%
of which saturated fat(0 g)	0%
Carbohydrates(1.2 g)	0%
of which sugars(1.2 g)	1%
Protein(2.6 g)	5%
Salt(0.04 g)	1%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Low energy (40 kcal or less)
High protein (at least 20% of calories)
Low fat (3 g or less)
Low sugars (5 g or less)
Low sodium (120 mg or less)

Garden cress: frequently asked questions

Garden cress: how many calories per serving?

A 30 g serving (1 Handful) has 7 kcal.

Garden cress: how much protein?

Garden cress contains 2.6 g of protein per 100 g, 5% of the 50 g reference intake.

Garden cress: how much fibre?

Garden cress provides 1.1 g of fibre per 100 g, 4% of the 25 g a day recommended by EFSA.

Garden cress: how much makes 100 kcal?

100 kcal is about 420 g of this food.

More foods in this category

Your personal calorie plan in 2 minutes

Start for free