Cress, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Peppery and vibrant, raw cress adds a zesty, slightly spicy kick and a crisp texture to salads and sandwiches.
Per 100g reference serving, Cress, raw provides 32 kcal of energy, 2.6g protein (27% of calories), 5.5g total carbohydrates (57% of calories, including 1.1g dietary fiber and 4.4g sugars), and 0.7g total fat (16% of calories).
Vitamins Profile in Cress, raw (Per 100g)
Track how Cress, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 69 mg | 76.7% DV |
| Vitamin A (RAE) | 346 µg | 38.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.7 mg | 4.7% DV |
| Vitamin K (Phylloquinone) | 542 µg | 100% DV |
| Vitamin B1 (Thiamin) | 0.08 mg | 6.7% DV |
| Vitamin B2 (Riboflavin) | 0.26 mg | 20% DV |
| Vitamin B3 (Niacin) | 1 mg | 6.2% DV |
| Vitamin B6 (Pyridoxine) | 0.247 mg | 14.5% DV |
| Total Folate (Vitamin B9) | 80 µg | 20% DV |
| Folate (Dietary Folate Equivalents) | 80 µg | 20% DV |
| Natural Food Folate | 80 µg | 20% DV |
| Choline | 19.5 mg | 3.5% DV |
| Beta-Carotene | 4150 µg | 100% DV |
| Lutein + Zeaxanthin | 12500 µg | 100% DV |
Minerals & Electrolytes in Cress, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.3 mg | 7.2% DV |
| Calcium (Ca) | 81 mg | 6.2% DV |
| Magnesium (Mg) | 38 mg | 9% DV |
| Potassium (K) | 606 mg | 12.9% DV |
| Zinc (Zn) | 0.23 mg | 2.1% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 76 mg | 6.1% DV |
| Copper (Cu) | 0.17 mg | 18.9% DV |
| Sodium (Na) | 14 mg | 0.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.076 g | 4.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.152 g | 1.1% DV |
| Monounsaturated Fat (MUFA) | 0.239 g | 0.8% DV |
| Polyunsaturated Fat (PUFA) | 0.228 g | 1.1% DV |
| Saturated Fat (SFA) | 0.023 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Cress, raw contains 32 calories (kcal), 2.6g of protein, 5.5g of carbohydrates (1.1g fiber, 4.4g total sugars), and 0.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cress, raw has an estimated food pH of 8.5 and a Potential Renal Acid Load (PRAL) score of -10.7 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Cress, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cress, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.