Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
23.7 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Asparagus, Drained, with Salt
22 calories and 2.4 g of protein per 100 g. Reported fiber: 2 g.
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Asparagus, cooked, boiled, drained, with salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169313
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 56% of 1,428 other complete vegetables profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
20calories
in 90 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2.2 g | — |
| Carbohydrate | 3.7 g | 1% |
| Fat | 0.2 g | 0% |
| Fiber | 1.8 g | 6% |
| Total sugars | 1.2 g | — |
| Sodium | 216 mg | 9% |
| Saturated fat | 0 g | 0% |
| Potassium | 202 mg | 4% |
| Calcium | 21 mg | 2% |
| Iron | 0.82 mg | 5% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 6.9 mg | 8% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 34%Carbs 59%Fat 7%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
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Same broad food category
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USDA SR Legacy · 909.1 g
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USDA SR Legacy · 666.7 g
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USDA SR Legacy · 869.6 g
12.9 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 92.63 g | 92.29 g | 92.93 g | 4 |
| ProteinPer 100 g | 2.4 g | 2.23 g | 2.77 g | 4 |
| Total lipid (fat)Per 100 g | 0.22 g | 0.16 g | 0.31 g | 4 |
| AshPer 100 g | 0.63 g | 0.6 g | 0.69 g | 4 |
| Fiber, total dietaryPer 100 g | 2 g | 1.8 g | 2.2 g | 4 |
| SucrosePer 100 g | 0.08 g | 0.03 g | 0.24 g | 4 |
| GlucosePer 100 g | 0.42 g | 0.24 g | 0.53 g | 4 |
| FructosePer 100 g | 0.79 g | 0.56 g | 0.95 g | 4 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 110 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 92.63 g | 1051 |
| Energy | 22 kcal | 1008 |
| Energy | 94 kj | 1062 |
| Protein | 2.4 g | 1003 |
| Total lipid (fat) | 0.22 g | 1004 |
| Ash | 0.63 g | 1007 |
| Carbohydrate, by difference | 4.11 g | 1005 |
| Fiber, total dietary | 2 g | 1079 |
| Sugars, Total | 1.3 g | 2000 |
| Sucrose | 0.08 g | 1010 |
| Glucose | 0.42 g | 1011 |
| Fructose | 0.79 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Starch | 0 g | 1009 |
| Calcium, Ca | 23 mg | 1087 |
| Iron, Fe | 0.91 mg | 1089 |
| Magnesium, Mg | 14 mg | 1090 |
| Phosphorus, P | 54 mg | 1091 |
| Potassium, K | 224 mg | 1092 |
| Sodium, Na | 240 mg | 1093 |
| Zinc, Zn | 0.6 mg | 1095 |
| Copper, Cu | 0.165 mg | 1098 |
| Manganese, Mn | 0.154 mg | 1101 |
| Selenium, Se | 6.1 µg | 1103 |
| Fluoride, F | 21.9 µg | 1099 |
| Vitamin C, total ascorbic acid | 7.7 mg | 1162 |
| Thiamin | 0.162 mg | 1165 |
| Riboflavin | 0.139 mg | 1166 |
| Niacin | 1.084 mg | 1167 |
| Pantothenic acid | 0.225 mg | 1170 |
| Vitamin B-6 | 0.079 mg | 1175 |
| Folate, total | 149 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 149 µg | 1187 |
| Folate, DFE | 149 µg | 1190 |
| Choline, total | 26.1 mg | 1180 |
| Betaine | 0.9 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 50 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 604 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 1,006 iu | 1104 |
| Lycopene | 30 µg | 1122 |
| Lutein + zeaxanthin | 771 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 1.5 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 50.6 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Fatty acids, total saturated | 0.048 g | 1258 |
| SFA 4:0 | 0 g | 1259 |
| SFA 6:0 | 0 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0 g | 1262 |
| SFA 12:0 | 0 g | 1263 |
| SFA 14:0 | 0 g | 1264 |
| SFA 15:0 | 0 g | 1299 |
| SFA 16:0 | 0.048 g | 1265 |
| SFA 17:0 | 0 g | 1300 |
| SFA 18:0 | 0 g | 1266 |
| SFA 20:0 | 0 g | 1267 |
| SFA 22:0 | 0 g | 1273 |
| SFA 24:0 | 0 g | 1301 |
| Fatty acids, total monounsaturated | 0 g | 1292 |
| MUFA 14:1 | 0 g | 1274 |
| MUFA 15:1 | 0 g | 1333 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 17:1 | 0 g | 1323 |
| MUFA 18:1 | 0 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.105 g | 1293 |
| PUFA 18:2 | 0.076 g | 1269 |
| PUFA 18:3 | 0.029 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:2 n-6 c,c | 0 g | 1313 |
| PUFA 20:3 | 0 g | 1325 |
| PUFA 20:4 | 0 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:5 n-3 (DPA) | 0 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0 g | 1272 |
| Fatty acids, total trans | 0 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.029 g | 1210 |
| Threonine | 0.092 g | 1211 |
| Isoleucine | 0.082 g | 1212 |
| Leucine | 0.14 g | 1213 |
| Lysine | 0.113 g | 1214 |
| Methionine | 0.034 g | 1215 |
| Cystine | 0.034 g | 1216 |
| Phenylalanine | 0.082 g | 1217 |
| Tyrosine | 0.057 g | 1218 |
| Valine | 0.125 g | 1219 |
| Arginine | 0.099 g | 1220 |
| Histidine | 0.053 g | 1221 |
| Alanine | 0.125 g | 1222 |
| Aspartic acid | 0.555 g | 1223 |
| Glutamic acid | 0.255 g | 1224 |
| Glycine | 0.101 g | 1225 |
| Proline | 0.077 g | 1226 |
| Serine | 0.116 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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