Garden cress - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Garden cress

Garden cress consists of 1% fat, 4% protein, 2% carbs, 4% fiber and 86% water. Garden cress has 42 calories per 100g, that is 85% lower than other foods in Herbs and other products. In total 21% of the calories in Garden cress are from fat, 38% from protein and 19% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 0.5g carbs in a serving of 25g
  • Low Glycemic Load Glycemic Load: 0.1
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
On this page you will find information on:

Can you eat Garden cress for a low carb diet?

With 0.5g of carbs and a Glycemic Load of 0.1 in a portion of 25g, Garden cress can be consumed for a ketogenic or low-carb diet. Garden cress contains low amounts of Fructose, is Gluten free and has no Lactose.

Garden cress: nutrition facts & data

Nutrition facts
per 100g 		Garden cress
avg Herbs and other products[1]
Calories (kcal) 42.0 49.5
Fat (g) 1.0 0.9
Protein (g) 4.0 2.6
Carbohydrates (g) 2.0 5.8
Mono- & Di-Saccharides (g) 2.0 5.8
Polysaccharides (g) 0.0 5.8
Fibers (g) 3.5 3.5
Sodium (mg) 5.0 20.2
Water (g) 86.0 84.8
[1] average of Herbs and other products

Breakdown in percent (%) of total calories

An average portion size (25g) of Garden cress contains:

  • 10.5 Calories
  • 0.3g of Fat
  • 1.0g of Protein
  • and 0.5g of Carbs
  • 1.3mg of sodium - 0.0% of the RDA for sodium.
  • 10.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.7mg of Iron - 0.1% of the RDA for Iron.
  • 137.5mg of Potassium - 0.0% of the RDA for Potassium.
  • 15.0mg of Vitamin C - 0.2% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Garden cress you get

  • 2.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Herbs and other products have on average 0.45g of proteins per 1 gram of carbs.
  • 0.50 grams of fat (total average 0.66g, other foods in Herbs and other products 0.16g)
  • 1.75 grams of fibers (total average 0.13g, other foods in Herbs and other products 0.60g)

Nutrient distribution per gram

What vitamins are in Garden cress?

Vitamins
per 100g 		Garden cress
avg[1]
Vitamin C (mg) 60.0 56.5
Vitamin E (mg) 0.7 0.9
Vitamin B1 / Thiamine (mg) 0.2 0.1
Vitamin B2 (mg) 0.2 0.2
Vitamin B6 (mg) 0.3 0.2
Vitamin B9 / Folate (μg) 110.0 45.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 2,190.0
[1] average of Herbs and other products

Is Garden cress rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (25g) for Garden cress of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Garden cress

Minerals
per 100g 		Garden cress
avg[1]
Magnesium (mg) 40.0 38.4
Zinc (mg) 0.2 0.8
Sodium (mg) 5.0 20.2
Calcium (mg) 215.0 179.7
Iron (mg) 2.9 4.6
Potassium (mg) 550.0 377.8
Phosphorus (mg) 40.0 46.7
[1] average of Herbs and other products

Is Garden cress high in minerals?

info

Again, for every mineral contained in Garden cress we looked at the portion size (25g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Garden cress

2.0% of Garden cress are carbs, per serving of 25g that makes 0.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Garden cress
avg[1]
Monosaccharides (g) 2.0 5.0
Polysaccharides (g) 0.0 0.3
Total carbs (g) 2.0 5.8
[1] average of Herbs and other products

How high are the Glycemic Index and the Glycemic Load for Garden cress?

The Glycemic Index of Garden cress is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.1 and can be regarded as low.

Allergens in Garden cress

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Garden cress

Of the 1.0g total fat per 100g in Garden cress, 0.1g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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