Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
12.8 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Asparagus, Frozen, Drained
18 calories and 3 g of protein per 100 g. Reported fiber: 1.6 g.
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Asparagus, frozen, cooked, boiled, drained, with salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 168494
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 65% 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SR Legacy is USDA’s final historical reference release from 2018.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
32calories
in 180 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 5.3 g | — |
| Carbohydrate | 3.5 g | 1% |
| Fat | 0.8 g | 1% |
| Fiber | 2.9 g | 10% |
| Total sugars | 0.6 g | — |
| Sodium | 432 mg | 19% |
| Saturated fat | 0.2 g | 1% |
| Potassium | 310 mg | 7% |
| Calcium | 32 mg | 2% |
| Iron | 1.01 mg | 6% |
| Magnesium | 18 mg | 4% |
| Vitamin C | 43.9 mg | 49% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 51%Carbs 33%Fat 16%
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 · 69 g
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USDA SR Legacy · 666.7 g
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USDA SR Legacy · 869.6 g
1.9 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 |
|---|---|---|---|---|
| Calcium, CaPer 100 g | 18 mg | 9 mg | 26 mg | 38 |
| Iron, FePer 100 g | 0.56 mg | 0.32 mg | 1.4 mg | 38 |
| Magnesium, MgPer 100 g | 10 mg | 3 mg | 16 mg | 38 |
| Phosphorus, PPer 100 g | 49 mg | 24 mg | 73 mg | 38 |
| Potassium, KPer 100 g | 172 mg | 69 mg | 292 mg | 38 |
| Zinc, ZnPer 100 g | 0.41 mg | 0.17 mg | 0.71 mg | 38 |
| Copper, CuPer 100 g | 0.11 mg | 0.06 mg | 0.16 mg | 38 |
| Manganese, MnPer 100 g | 0.14 mg | 0.06 mg | 0.23 mg | 38 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 86 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 94.1 g | 1051 |
| Energy | 18 kcal | 1008 |
| Energy | 74 kj | 1062 |
| Protein | 2.95 g | 1003 |
| Total lipid (fat) | 0.42 g | 1004 |
| Ash | 0.61 g | 1007 |
| Carbohydrate, by difference | 1.92 g | 1005 |
| Fiber, total dietary | 1.6 g | 1079 |
| Sugars, Total | 0.32 g | 2000 |
| Calcium, Ca | 18 mg | 1087 |
| Iron, Fe | 0.56 mg | 1089 |
| Magnesium, Mg | 10 mg | 1090 |
| Phosphorus, P | 49 mg | 1091 |
| Potassium, K | 172 mg | 1092 |
| Sodium, Na | 240 mg | 1093 |
| Zinc, Zn | 0.41 mg | 1095 |
| Copper, Cu | 0.105 mg | 1098 |
| Manganese, Mn | 0.14 mg | 1101 |
| Selenium, Se | 3.9 µg | 1103 |
| Vitamin C, total ascorbic acid | 24.4 mg | 1162 |
| Thiamin | 0.065 mg | 1165 |
| Riboflavin | 0.103 mg | 1166 |
| Niacin | 1.038 mg | 1167 |
| Pantothenic acid | 0.158 mg | 1170 |
| Vitamin B-6 | 0.02 mg | 1175 |
| Folate, total | 135 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 135 µg | 1187 |
| Folate, DFE | 135 µg | 1190 |
| Choline, total | 20.9 mg | 1180 |
| Betaine | 0.7 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 40 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 483 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 806 iu | 1104 |
| Lycopene | 24 µg | 1122 |
| Lutein + zeaxanthin | 618 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 1.2 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.02 mg | 1125 |
| Tocopherol, gamma | 0.17 mg | 1126 |
| Tocopherol, delta | 0 mg | 1127 |
| Tocotrienol, alpha | 0.02 mg | 1128 |
| Tocotrienol, beta | 0 mg | 1129 |
| Tocotrienol, gamma | 0 mg | 1130 |
| Tocotrienol, delta | 0 mg | 1131 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 80 µg | 1185 |
| Fatty acids, total saturated | 0.096 g | 1258 |
| SFA 12:0 | 0.001 g | 1263 |
| SFA 14:0 | 0.003 g | 1264 |
| SFA 16:0 | 0.086 g | 1265 |
| SFA 18:0 | 0.006 g | 1266 |
| Fatty acids, total monounsaturated | 0.013 g | 1292 |
| MUFA 16:1 | 0.002 g | 1275 |
| MUFA 18:1 | 0.011 g | 1268 |
| Fatty acids, total polyunsaturated | 0.185 g | 1293 |
| PUFA 18:2 | 0.175 g | 1269 |
| PUFA 18:3 | 0.01 g | 1270 |
| Fatty acids, total trans | 0 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.029 g | 1210 |
| Threonine | 0.082 g | 1211 |
| Isoleucine | 0.109 g | 1212 |
| Leucine | 0.128 g | 1213 |
| Lysine | 0.14 g | 1214 |
| Methionine | 0.028 g | 1215 |
| Cystine | 0.035 g | 1216 |
| Phenylalanine | 0.07 g | 1217 |
| Tyrosine | 0.047 g | 1218 |
| Valine | 0.114 g | 1219 |
| Arginine | 0.138 g | 1220 |
| Histidine | 0.046 g | 1221 |
| Alanine | 0.139 g | 1222 |
| Aspartic acid | 0.342 g | 1223 |
| Glutamic acid | 0.483 g | 1224 |
| Glycine | 0.096 g | 1225 |
| Proline | 0.157 g | 1226 |
| Serine | 0.112 g | 1227 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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