Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
14.9 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Cooked Broccoli Raab
25 calories and 3.8 g of protein per 100 g. Reported fiber: 2.8 g.
Know what you’re comparing.
Broccoli raab, cooked
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170382
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 74% 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SR Legacy is USDA’s final historical reference release from 2018.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
21calories
in 85 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 3.3 g | — |
| Carbohydrate | 2.7 g | 1% |
| Fat | 0.4 g | 1% |
| Fiber | 2.4 g | 9% |
| Total sugars | 0.5 g | — |
| Sodium | 48 mg | 2% |
| Saturated fat | 0.1 g | 0% |
| Potassium | 292 mg | 6% |
| Calcium | 100 mg | 8% |
| Iron | 1.08 mg | 6% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 31.5 mg | 35% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 47%Carbs 38%Fat 14%
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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USDA SR Legacy · 666.7 g
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4.1 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 | 91.41 g | 91.2 g | 91.63 g | 2 |
| ProteinPer 100 g | 3.83 g | 3.41 g | 4.25 g | 2 |
| Total lipid (fat)Per 100 g | 0.52 g | 0.42 g | 0.63 g | 2 |
| AshPer 100 g | 1.11 g | 1.09 g | 1.13 g | 2 |
| GlucosePer 100 g | 0.23 g | 0.15 g | 0.31 g | 2 |
| FructosePer 100 g | 0.24 g | 0.21 g | 0.28 g | 2 |
| Calcium, CaPer 100 g | 118 mg | 112 mg | 123 mg | 2 |
| Iron, FePer 100 g | 1.27 mg | 1.21 mg | 1.32 mg | 2 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 111 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 91.41 g | 1051 |
| Energy | 25 kcal | 1008 |
| Energy | 104 kj | 1062 |
| Protein | 3.83 g | 1003 |
| Total lipid (fat) | 0.52 g | 1004 |
| Ash | 1.11 g | 1007 |
| Carbohydrate, by difference | 3.12 g | 1005 |
| Fiber, total dietary | 2.8 g | 1079 |
| Sugars, Total | 0.62 g | 2000 |
| Sucrose | 0.15 g | 1010 |
| Glucose | 0.23 g | 1011 |
| Fructose | 0.24 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Calcium, Ca | 118 mg | 1087 |
| Iron, Fe | 1.27 mg | 1089 |
| Magnesium, Mg | 27 mg | 1090 |
| Phosphorus, P | 82 mg | 1091 |
| Potassium, K | 343 mg | 1092 |
| Sodium, Na | 56 mg | 1093 |
| Zinc, Zn | 0.54 mg | 1095 |
| Copper, Cu | 0.075 mg | 1098 |
| Manganese, Mn | 0.38 mg | 1101 |
| Selenium, Se | 1.3 µg | 1103 |
| Vitamin C, total ascorbic acid | 37 mg | 1162 |
| Thiamin | 0.169 mg | 1165 |
| Riboflavin | 0.14 mg | 1166 |
| Niacin | 2.015 mg | 1167 |
| Pantothenic acid | 0.448 mg | 1170 |
| Vitamin B-6 | 0.22 mg | 1175 |
| Folate, total | 71 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 71 µg | 1187 |
| Folate, DFE | 71 µg | 1190 |
| Choline, total | 33.6 mg | 1180 |
| Betaine | 0.2 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 227 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 2,720 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 4,533 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 1,683 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 2.53 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.01 mg | 1125 |
| Tocopherol, gamma | 0.32 mg | 1126 |
| Tocopherol, delta | 0 mg | 1127 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 256 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Fatty acids, total saturated | 0.089 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 | 0.077 g | 1265 |
| SFA 17:0 | 0 g | 1300 |
| SFA 18:0 | 0.012 g | 1266 |
| SFA 20:0 | 0 g | 1267 |
| SFA 22:0 | 0 g | 1273 |
| SFA 24:0 | 0 g | 1301 |
| Fatty acids, total monounsaturated | 0.046 g | 1292 |
| MUFA 14:1 | 0 g | 1274 |
| MUFA 15:1 | 0 g | 1333 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 17:1 | 0.031 g | 1323 |
| MUFA 18:1 | 0.015 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.232 g | 1293 |
| PUFA 18:2 | 0.031 g | 1269 |
| PUFA 18:3 | 0.201 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 | 0.052 g | 1210 |
| Threonine | 0.128 g | 1211 |
| Isoleucine | 0.125 g | 1212 |
| Leucine | 0.206 g | 1213 |
| Lysine | 0.239 g | 1214 |
| Methionine | 0.058 g | 1215 |
| Cystine | 0.047 g | 1216 |
| Phenylalanine | 0.154 g | 1217 |
| Tyrosine | 0.09 g | 1218 |
| Valine | 0.184 g | 1219 |
| Arginine | 0.207 g | 1220 |
| Histidine | 0.08 g | 1221 |
| Alanine | 0.149 g | 1222 |
| Aspartic acid | 0.434 g | 1223 |
| Glutamic acid | 0.662 g | 1224 |
| Glycine | 0.148 g | 1225 |
| Proline | 0.158 g | 1226 |
| Serine | 0.12 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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