What part of cress can you eat?

December 18, 2025 •

4 min read

The vast majority of the cress plant is edible, but the parts you consume depend largely on the specific variety, such as watercress or garden cress. Understanding exactly what part of cress can you eat ensures you can enjoy its distinct peppery flavour to the fullest while benefiting from its nutritional content.

Quick Summary

This article details the edible components of various cress types, including the leaves, stems, flowers, and seeds. It also offers insight into preparation methods and safe consumption practices to help you utilize the entire cress plant effectively.

Key Points

Leaves and Stems are edible : All cress varieties have edible leaves and stems, which can be enjoyed raw or cooked.
Thicker stems might need cooking: While tender tips are fine raw, thicker, older stems can be fibrous and are better suited for cooking in soups or pesto.
Flowers add a mild, peppery garnish: The delicate flowers of watercress are edible and provide a mild peppery taste, perfect for garnishing dishes.
Garden cress seeds are a superfood: Garden cress seeds are highly nutritious, rich in iron and calcium, and are used both as a culinary spice and for their health benefits.
Avoid eating wild cress roots: The roots of watercress and garden cress are generally considered unpalatable and are best discarded.
Exercise caution with wild watercress: Cook wild watercress thoroughly or harvest only the tips to avoid potential parasites.

Cress is a broad term for a group of leafy greens in the Brassicaceae family, which includes several varieties, each with its own characteristics and culinary uses. While the most commonly consumed parts are the leaves and stems, other components like flowers and seeds are also edible and flavourful, depending on the type.

Understanding Different Cress Varieties

Before diving into the specifics, it's important to differentiate between the most common types of cress, as their edible parts and textures can vary.

Watercress (Nasturtium officinale)

Grows in cool, running water or moist soil.
Features small, round, dark green leaves with crisp, pale green stems.
Known for its robust, peppery taste.

Garden Cress (Lepidium sativum)

Often sold as microgreens or mature leaves.
Has a milder, peppery flavour than watercress.
Grows quickly and is a popular addition to sandwiches.

Upland Cress (Barbarea verna)

Also known as land cress or American cress.
Features deeply lobed, dandelion-like leaves.
Offers a sharp, peppery taste that intensifies in hot weather.

Edible Parts of the Cress Plant

For most cress varieties, a majority of the plant is usable in the kitchen, but some parts are better suited for specific preparations.

Leaves and Stems: The Everyday Edibles

Across all varieties, the leaves are the most popular part to eat, valued for their distinct peppery flavour. The stems are also perfectly edible, though their texture can vary.

Leaves: The leaves are the classic component of salads, sandwiches, and as a garnish. They can be eaten raw or lightly cooked.
Stems: In watercress, the thin stems are tender and can be eaten raw with the leaves. Thicker watercress stalks are also edible but can be fibrous and benefit from being finely chopped or cooked, such as in soups or pesto. Garden cress stems are also tender and are typically consumed with the leaves.

Flowers: A Delicacy

Cress plants, including watercress, produce flowers that are also edible. They offer a milder, delicately peppery flavour and add a decorative touch to salads or other dishes. Unlike some other flowering greens like lettuce, cress flowers do not cause the rest of the plant to become bitter.

Seeds: A Nutritional Powerhouse

For varieties like garden cress, the seeds are highly valued for both their culinary and medicinal properties.

Garden Cress Seeds: Also known as Halim seeds, they are packed with iron, calcium, and fibre. They can be consumed raw or roasted and are used in Indian cuisine in dishes like ladoos and chikki.
Other Uses: The seeds can also be ground to create a mustard-like spice.

Edible Parts Comparison: Watercress vs. Garden Cress


Feature	Watercress	Garden Cress
Leaves	Small, round, peppery, suitable for raw or cooked use.	Small, clover-like, milder peppery taste, ideal for sandwiches.
Stems	Tender, especially at the tips. Thicker portions can be fibrous and better for cooking.	Tender and soft, easily consumed with the leaves in salads.
Flowers	Edible, with a delicate, peppery flavour.	Also edible.
Seeds	While the plant produces seeds, they are less commonly used culinarily than garden cress seeds.	Widely used for culinary and medicinal purposes; rich in iron and fibre.
Roots	Technically edible but have an unpleasant, earthy taste; best discarded.	Also generally discarded.

Safe Consumption and Preparation

To ensure you are consuming cress safely, especially if foraging for wild watercress, a few precautions are necessary.

Wild Watercress Safety

Wild watercress grows in water and may contain parasites, such as the liver fluke, if the water is contaminated with animal waste.

Cooking is Key: Foraged watercress should be cooked thoroughly to kill any potential parasites.
Harvesting Tips: To reduce risk, harvest only the tips of the plant above the water line, as the parasites cannot climb the stems.

Cleaning Store-Bought Cress

Store-bought cress is typically safe, but proper washing is always a good practice.

Wash cress just before use under cool, running water.
Gently shake dry or use a salad spinner.
Trim off any tough roots or yellowing leaves.

How to Use Each Part of Cress in Cooking

Cress is incredibly versatile and can be used in a variety of dishes to add a nutritious, peppery kick.

Leaves

Salads: Add raw watercress or garden cress leaves to mixed green salads.
Sandwiches: A classic ingredient for egg and cress sandwiches.
Garnish: Use as a garnish for soups, roasted meats, or chicken.

Stems

Soups: The stems add body and flavour to creamy cress and potato soups.
Pesto: Blend cress leaves and stems with garlic, nuts, oil, and cheese for a vibrant pesto.
Stir-fries: Lightly stir-fry stems and leaves for a quick and flavourful side dish.

Flowers

Decoration: Use as an attractive and edible garnish for salads, canapés, or main courses.

Seeds

Toasting: Toast garden cress seeds lightly and sprinkle over salads or incorporate into bread.
Curries and Spices: Add seeds to curries for a peppery flavour or grind to make a homemade mustard.

Conclusion

From the peppery kick of its leaves and stems to the nutty flavour of its seeds, the majority of the cress plant is a delicious and healthy addition to any meal. Whether you are using tender watercress tips in a fresh salad or toasting garden cress seeds for a flavourful spice blend, remember to consider the specific variety and prepare it safely. By exploring the full range of edible parts, you can unlock the complete potential of this versatile and nutritious green.

For more ideas on how to incorporate cress into your cooking, check out this collection of recipes: Watercress: Harvesting, Cooking and Recipes - Forager | Chef.

Frequently Asked Questions

Yes, cress stems are edible. The thinner, younger stems on most varieties are tender enough for raw consumption, while the thicker watercress stems can be cooked or finely chopped to soften their texture.

While technically edible, the roots of cress, especially watercress, are best discarded as they can have an unpleasant, earthy taste. It is common practice to trim them off during preparation.

Yes, the small flowers that grow on cress plants like watercress are edible and have a mild, peppery flavour. They can be used as a garnish for salads and other dishes.

Yes, garden cress seeds (also known as Halim seeds) are edible and highly nutritious. They can be toasted, ground into a spice, or used in various culinary applications.

Wild watercress should be cooked thoroughly before consumption due to the potential risk of parasites, such as the liver fluke, which can live in contaminated water. For raw use, harvest only the tips of the plant that grow above the water line.

To prepare cress, wash it under cool running water just before use. Trim off any yellow leaves or tough roots, and then gently shake or pat it dry. It can then be used raw or cooked.

No, garden cress and watercress are two different varieties within the mustard family, Brassicaceae. Watercress is a semi-aquatic plant with a more pungent, peppery flavour, while garden cress grows on land and has a milder taste.

Yes, cress, particularly watercress, is an excellent addition to soups. Its stems and leaves can be added to the end of the cooking process to soften slightly, or used to make creamy cress and potato soups.