scored 93/100
Cress is a nutrient-dense leafy green vegetable exceptionally high in vitamin K, potassium, and glucosinolates, compounds with established anti-inflammatory and potential cancer-preventive properties.
3.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 93.
Cress, comprising varieties like watercress and garden cress, has been consumed for centuries across Europe and Asia as both food and traditional medicine. This cruciferous vegetable is remarkably nutrient-dense for its low caloric content, providing over 500 mcg of vitamin K per 100g—exceeding most leafy greens. Its exceptional potassium content (606 mg/100g) supports cardiovascular health and blood pressure regulation, while its glucosinolate compounds convert to isothiocyanates during digestion, triggering cellular detoxification pathways. Cress also delivers substantial vitamin C for immune support and collagen synthesis, plus folate for methylation and DNA integrity—critical for longevity. The presence of choline supports cognitive function and hepatic health. Cress's low sodium and caloric density make it ideal for weight management while providing satiety through fiber and phytonutrients. Its bitter compounds stimulate digestive secretions, enhancing nutrient bioavailability. The leaves are best consumed raw or lightly cooked to preserve heat-sensitive glucosinolates and vitamin C, making cress a practical addition to longevity-focused dietary patterns emphasizing whole-food plant diversity.
Vitamin K activates osteocalcin and matrix Gla-protein, essential for bone mineralization and preventing arterial calcification, reducing fracture and cardiovascular disease risk
Glucosinolates convert to isothiocyanates, which activate Phase II detoxification enzymes and induce apoptosis in precancerous cells
High potassium content (606 mg/100g) counters sodium effects on blood vessels, supporting vasodilation and reducing hypertension risk
Choline and folate support acetylcholine synthesis and methylation reactions; glucosinolates reduce neuroinflammatory pathways implicated in cognitive decline
Vitamin C boosts glutathione synthesis and immune cell function; phenolic compounds neutralize reactive oxygen species and support interferon production
Cress is nutrient-dense with no contraindications for timing; however, consuming with lunch or dinner (alongside fat-containing foods) optimizes vitamin K absorption. Those on warfarin should maintain consistent daily intake to avoid INR fluctuations.
Breaks a fast
Individuals on anticoagulant therapy (warfarin) should maintain consistent cress consumption; sudden increases may interfere with anticoagulation. No contraindications for intermittent fasting protocols.
Per 100 g of the default form. Bars show how much higher or lower cress is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cress is classified as a vegetable. Cress is a nutrient-dense leafy green vegetable exceptionally high in vitamin K, potassium, and glucosinolates, compounds with established anti-inflammatory and potential cancer-preventive properties.
Cress scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Not really. A 85 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
In a 85 g serving, cress is highest in Vitamin K (~384% DV), Vitamin C (~65% DV), Manganese (~20% DV), Riboflavin (~17% DV), Folate (~17% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.7 g of net carbs (4.7 g total minus 0.9 g fiber).
Best any time of day. Cress is nutrient-dense with no contraindications for timing; however, consuming with lunch or dinner (alongside fat-containing foods) optimizes vitamin K absorption. Those on warfarin should maintain consistent daily intake to avoid INR fluctuations.
A typical serving is around 85 g (~27 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cress alongside several other vegetable sources.
Cress pairs nicely with: Pair with olive oil or avocado because fat-soluble vitamin K requires dietary lipids for optimal absorption and bioavailability; Combine with citrus (lemon, lime) because vitamin C enhances iron absorption from cress, increasing bioavailability of non-heme iron for anaerobic endurance; Pair with cruciferous vegetables (broccoli, cabbage) because combined glucosinolate load maximizes Phase II enzyme upregulation for enhanced detoxification; Add to meals with fish or nuts because cress's folate and potassium synergize with omega-3s for anti-inflammatory cardiovascular support.
Encyclopedia entries that supply the same signature nutrients cress contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cresscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.