✦ Mucilaginous gel when soaked
✦ ALA omega-3 and fibre
✦ Iron and calcium
✦ Mild peppery flavour
Cress seeds (from garden cress, Lepidium sativum) are tiny seeds that form a mucilaginous gel when soaked in water, similar to chia and basil seeds. They provide ALA omega-3, iron, calcium, and fibre, and are used in South Asian drinks and as a health supplement. They have a mild, slightly spicy flavour reminiscent of the cress plant.
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Preparation note
Soak in water for 10-15 minutes until fully swollen and gelatinous; add to drinks, yoghurt, or fruit salads. Can also be sprouted in 3-4 days for fresh garden cress.
Sources:
CoFID 2021
Where Cress seeds Stands Out
Phytosterols & stanols
Plant sterols (total)
120 mg
per 100g · tap to explore →
Phytosterols & stanols
β-Sitosterol
84.0 mg
per 100g · tap to explore →
Phytosterols & stanols
Stigmasterol
18.0 mg
per 100g · tap to explore →
Phytosterols & stanols
Campesterol
18.0 mg
per 100g · tap to explore →
Flavonols
Kaempferol
13.0 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11203 · tap to explore →
Flavonols
Isorhamnetin
1.00 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 11203 · tap to explore →
Macronutrients per 100g
2,213
kJ
Energy
25.0
g
Protein
33.0
g
Carbs
8.00
g
Fibre
33.0
g
Fat
0.00
g
Sugars
2.50
g
Saturates
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 13.5 g | — | |
| Monounsaturated fat | 7.00 g | — | |
| Sucrose | 0.500 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Glutamic acid | 4.75 g | — | |
| Arginine | 3.00 g | — | |
| Aspartic acid | 2.25 g | — | |
| Leucine | 2.05 g | — | |
| Valine | 1.43 g | — | |
| Phenylalanine | 1.28 g | — | |
| Alanine | 1.25 g | — | |
| Serine | 1.25 g | — | |
| Proline | 1.25 g | — | |
| Isoleucine | 1.15 g | — | |
| Glycine | 1.13 g | — | |
| Threonine | 0.900 g | — | |
| Tyrosine | 0.875 g | — | |
| Lysine | 0.875 g | — | |
| Histidine | 0.650 g | — | |
| Methionine | 0.550 g | — | |
| Cysteine | 0.450 g | — | |
| Tryptophan | 0.375 g | — | |
| Plant sterols (total) | 120 mg | — | |
| β-Sitosterol | 84.0 mg | — | |
| Stigmasterol | 18.0 mg | — | |
| Campesterol | 18.0 mg | — | |
| Omega-6 (Linoleic acid) | 12.0 g | — | |
| Omega-3 (Alpha-linolenic acid) | 1.50 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Kaempferol
13.0 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11203
Flavonols
Isorhamnetin
1.00 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11203
Flavonols
Quercetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11203
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11203
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11203
Flavanones
Hesperetin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 11203
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11203
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11203
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 11203
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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