Is garden cress good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	50 kcal
Protein	5.6 g
Carbohydrate	4.5 g
Fibre	2.6 g
Sugars	0.9 g
Fat	0.8 g
Vitamin C	42.8 mg
Folate	58.1 µg
Calcium	217 mg

Where its calories come from

Protein 47%
Carbohydrate 38%
Fat 15%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of garden cress?

About 50 kcal for one katori cooked (100 g), and about 100 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

66%Vitamin C
42.8 mg

26%Folate
58.1 µg

22%Calcium
217 mg

21%Magnesium
79.2 mg

21%Iron
6.2 mg

12%Protein
5.6 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code C021. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is garden cress good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 50 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 4.5 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 4.5 g of carbohydrate in a 100 g serving.

Menopause

Good choice

217 mg of calcium in a 100 g serving, which your bones need more of now.

Weight lossGood choiceOnly 50 kcal per 100 g, so you can eat a full portion.

PCOS and diabetesGood choiceOnly 4.5 g of carbohydrate in a 100 g serving.

MenopauseGood choice217 mg of calcium in a 100 g serving, which your bones need more of now.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Bor manimuni; Bengali: Halim sag; Gujarati: Asadio na pan; Hindi: Halim ka patta; Kannada: Allibija soppu; Kashmiri: Halyun; Malayalam: Alivirai cheera; Marathi: Ahiva ka patta; Odia: Kakharu Saga; Punjabi: Halim-da-sag; Tamil: Alivirai keerai; Telugu: Adityala akulu.

Ponnaganni (Saranthi sag)Betel leaves (Pan ka patha)Brussels sprouts (Choote gobi)Pumpkin leaves, tender (Kumhra sag)Arbi leaves Kohlrabi leaves (Ganth gobhi ka saag)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index