Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
24.4 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Broccoli, Frozen, Spears
29 calories and 3.1 g of protein per 100 g. Reported fiber: 3 g.
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Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program)
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169970
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 67% 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SR Legacy is USDA’s final historical reference release from 2018.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
28calories
in 95 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2.9 g | — |
| Carbohydrate | 5.1 g | 2% |
| Fat | 0.3 g | 0% |
| Fiber | 2.9 g | 10% |
| Total sugars | 1.4 g | — |
| Sodium | 16 mg | 1% |
| Saturated fat | 0 g | 0% |
| Potassium | 238 mg | 5% |
| Calcium | 39 mg | 3% |
| Iron | 0.68 mg | 4% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 64.9 mg | 72% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 33%Carbs 58%Fat 8%
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
This food: 21.1 g protein in 689.7 g. Choices below have more on this basis.
Cowpeas, leafy tips, cooked, boiled, drained, without salt
USDA SR Legacy · 909.1 g
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USDA SR Legacy · 909.1 g
21.4 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
18.5 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
14.2 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
13.6 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.
All 70 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 90.55 g | 1051 |
| Energy | 29 kcal | 1008 |
| Energy | 121 kj | 1062 |
| Protein | 3.06 g | 1003 |
| Total lipid (fat) | 0.34 g | 1004 |
| Ash | 0.7 g | 1007 |
| Carbohydrate, by difference | 5.35 g | 1005 |
| Fiber, total dietary | 3 g | 1079 |
| Sugars, Total | 1.47 g | 2000 |
| Calcium, Ca | 41 mg | 1087 |
| Iron, Fe | 0.72 mg | 1089 |
| Magnesium, Mg | 16 mg | 1090 |
| Phosphorus, P | 59 mg | 1091 |
| Potassium, K | 250 mg | 1092 |
| Sodium, Na | 17 mg | 1093 |
| Zinc, Zn | 0.34 mg | 1095 |
| Copper, Cu | 0.036 mg | 1098 |
| Manganese, Mn | 0.256 mg | 1101 |
| Selenium, Se | 1.9 µg | 1103 |
| Vitamin C, total ascorbic acid | 68.3 mg | 1162 |
| Thiamin | 0.072 mg | 1165 |
| Riboflavin | 0.114 mg | 1166 |
| Niacin | 0.462 mg | 1167 |
| Pantothenic acid | 0.242 mg | 1170 |
| Vitamin B-6 | 0.175 mg | 1175 |
| Folate, total | 94 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 94 µg | 1187 |
| Folate, DFE | 94 µg | 1190 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin A, RAE | 57 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 675 µg | 1107 |
| Carotene, alpha | 15 µg | 1108 |
| Cryptoxanthin, beta | 1 µg | 1120 |
| Vitamin A, IU | 1,138 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 1,525 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 1.35 mg | 1109 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 101.4 µg | 1185 |
| Fatty acids, total saturated | 0.052 g | 1258 |
| SFA 16:0 | 0.046 g | 1265 |
| SFA 18:0 | 0.006 g | 1266 |
| Fatty acids, total monounsaturated | 0.024 g | 1292 |
| MUFA 18:1 | 0.024 g | 1268 |
| Fatty acids, total polyunsaturated | 0.162 g | 1293 |
| PUFA 18:2 | 0.037 g | 1269 |
| PUFA 18:3 | 0.125 g | 1270 |
| Fatty acids, total trans | 0 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.032 g | 1210 |
| Threonine | 0.099 g | 1211 |
| Isoleucine | 0.119 g | 1212 |
| Leucine | 0.143 g | 1213 |
| Lysine | 0.154 g | 1214 |
| Methionine | 0.037 g | 1215 |
| Cystine | 0.022 g | 1216 |
| Phenylalanine | 0.092 g | 1217 |
| Tyrosine | 0.069 g | 1218 |
| Valine | 0.14 g | 1219 |
| Arginine | 0.159 g | 1220 |
| Histidine | 0.054 g | 1221 |
| Alanine | 0.129 g | 1222 |
| Aspartic acid | 0.233 g | 1223 |
| Glutamic acid | 0.411 g | 1224 |
| Glycine | 0.104 g | 1225 |
| Proline | 0.125 g | 1226 |
| Serine | 0.109 g | 1227 |
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