Cress
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.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin K460.6 mcg384% DV
- Vitamin C58.6 mg65% DV
- Riboflavin0.22 mg17% DV
- Folate68.0 mcg17% DV
- Vitamin B60.21 mg12% DV
- Vitamin A294.1 iu6% DV
- Thiamin0.07 mg6% DV
- Niacin0.85 mg5% DV
- Vitamin E0.59 mg4% DV
- Choline16.6 mg3% DV
- Manganese0.47 mg20% DV
- Copper0.14 mg16% DV
- Potassium515.1 mg11% DV
- Magnesium32.3 mg8% DV
- Iron1.1 mg6% DV
- Calcium68.8 mg5% DV
- Phosphorus64.6 mg5% DV
- Zinc0.20 mg2% DV
- Selenium0.77 mcg1% DV
- Sodium11.9 mg<1% DV
- Monounsaturated Fat0.20 g
- Polyunsaturated Fat0.19 g
- Saturated Fat0.02 g
- Glucosinolates~85 mg
- Choline~128 mg
- Glutathione~13 mg
- Polyphenols~128 mg
Score · 91/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin K452% DV
- Vitamin C77% DV
- Manganese24% DV
- Riboflavin20% DV
- Folate20% DV
Overview
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.
Health Benefits (5)
- Supports bone health and cardiovascular calcification preventionstrongVitamin K activates osteocalcin and matrix Gla-protein, essential for bone mineralization and preventing arterial calcification, reducing fracture and cardiovascular disease risk
- Enhances detoxification and may reduce cancer riskmoderateGlucosinolates convert to isothiocyanates, which activate Phase II detoxification enzymes and induce apoptosis in precancerous cells
- Regulates blood pressure and reduces cardiovascular disease riskstrongHigh potassium content (606 mg/100g) counters sodium effects on blood vessels, supporting vasodilation and reducing hypertension risk
- Supports cognitive function and reduces neuroinflammationmoderateCholine and folate support acetylcholine synthesis and methylation reactions; glucosinolates reduce neuroinflammatory pathways implicated in cognitive decline
- Promotes antioxidant defense and immune resiliencestrongVitamin C boosts glutathione synthesis and immune cell function; phenolic compounds neutralize reactive oxygen species and support interferon production
Food Pairings
- ·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
Practical Tips
- ·Consume cress raw or with minimal heat (blanch <30 seconds) to preserve glucosinolates and vitamin C, which degrade rapidly during cooking
- ·Store unwashed cress in a sealed container with damp paper towels in the refrigerator; use within 3-4 days for peak glucosinolate content
- ·Chew thoroughly or blend cress into smoothies to rupture cell walls, activating the myrosinase enzyme that converts glucosinolates to bioactive isothiocyanates
- ·Add 1-2 cups fresh cress to salads, soups, or smoothie bowls daily; this provides ~1080 mcg vitamin K, exceeding the adequate intake in a single serving
- ·Grow cress indoors year-round in shallow containers with moist soil; homegrown cress matures in 2-3 weeks and offers peak nutrient density
Optimal Timing
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.
Individuals on anticoagulant therapy (warfarin) should maintain consistent cress consumption; sudden increases may interfere with anticoagulation. No contraindications for intermittent fasting protocols.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about cress
What is cress?
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.
Is cress healthy?
Cress scores 91/100 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.
Is cress high in protein?
Not particularly. A 85 g serving provides about 2.2 g of protein (~4% of the 50 g daily value).
Is cress high in fiber?
Not really. A 85 g serving provides about 0.9 g of fiber (~3% of the 28 g daily value).
What vitamins and minerals are in cress?
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).
Is cress keto-friendly?
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).
When is the best time to eat cress?
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.
How much cress should I eat?
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.
What pairs well with cress?
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.
Supplements that mirror Cress's nutrient profile
Encyclopedia entries that supply the same signature nutrients cress contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cress
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.