Calories in mustard and cress: 13 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 1.3 g protein and 0.88 g fibre.

0.48 gFat

1.3 gProtein

0.32 gCarbohydrate

0.88 gFibre

76.2 gWater

0.8 gMinerals and the rest

0.48 gFat
1.3 gProtein
0.32 gCarbohydrate
0.88 gFibre
76.2 gWater
0.8 gMinerals and the rest

Below average for vegetables

Mustard and cress is 13 kcal per 100 g. The 240 vegetables in this database average 59.9.

Mustard and cress13

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.32 g

Salt, per portion0.04 g

Vitamins and minerals in mustard and cress

Three of the 19 recorded reach the “high in” level. Vitamin K leads by a long way.

94 %

Vitamin K

0.0704 mg in an 80 g portion

16th of 57 vegetables

Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.

Vitamin C26.4 mg33 %

Folate0.048 mg24 %

Vitamin A0.172 mg22 %

Vitamin B60.12 mg8.6 %

Niacin (vitamin B3)1 mg6.5 %

None recorded

Vitamin D
Vitamin B12

Show all 19 with amounts

Vitamin K0.0704 mg, 94 %

Vitamin C26.4 mg, 33 %

Folate0.048 mg, 24 %

Vitamin A0.172 mg, 22 %

Vitamin B60.12 mg, 8.6 %

Niacin (vitamin B3)1 mg, 6.5 %

Iron0.8 mg, 5.7 %

Calcium40 mg, 5 %

Magnesium17.6 mg, 4.7 %

Vitamin E0.56 mg, 4.7 %

Potassium88 mg, 4.4 %

Chloride31.2 mg, 3.9 %

Phosphorus26.4 mg, 3.8 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Zinc0.24 mg, 2.4 %

Riboflavin (vitamin B2)0.03 mg, 2.3 %

Copper0.01 mg, 0.8 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What mustard and cress doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin mustard and cress

Find it inBloater, grilled500 % per 100 g

Zinc

3%in mustard and cress, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin mustard and cress

Find it inLiver, ox, raw4400 % per 100 g

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Mustard and cress against other vegetables

Mustard and cress comes second for vitamin K here, just behind cabbage (average, raw).

0.151mg

0.088mg

0.04121mg

0.039mg

0.031mg

0.0225mg

Cabbage, average, raw+0.063 mg

Mustard and cress, rawthis page

Cabbage, white, boiled−0.04679 mg

Peas, raw−0.049 mg

Cauliflower, raw−0.057 mg

Peas, mushy, canned, re-heated−0.0655 mg

All values per 100 g, from the same dataset. Differences are against mustard and cress.

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Questions about mustard and cress

The questions people ask about mustard and cress, answered from the dataset.

How many calories are in a portion of mustard and cress?

A typical portion (80 g, one of your five a day) gives 10 kcal. Per 100 g the figure is 13 kcal.

Is mustard and cress high in vitamin K?

Yes. Mustard and cress, raw has 0.088 mg vitamin K per 100 g, 117 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does mustard and cress have most of?

By share of the daily reference intake: vitamin K (0.088 mg, 117 %), vitamin C (33 mg, 41 %) and folate (0.06 mg, 30 %) per 100 g.

Is mustard and cress a good source of protein?

Mustard and cress, raw has 1.6 g protein per 100 g, 41 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-297, Mustard and cress, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987; Vitamin K1 from Bolton-Smith et al Br.J.Nutr. 83, 2000. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Garden Cress). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.