Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
26.7 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Chard, Swiss, Drained, without Salt
20 calories and 1.9 g of protein per 100 g. Reported fiber: 2.1 g.
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Chard, swiss, cooked, boiled, drained, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170401
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 44% 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SR Legacy is USDA’s final historical reference release from 2018.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
35calories
in 175 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 3.3 g | — |
| Carbohydrate | 7.2 g | 3% |
| Fat | 0.1 g | 0% |
| Fiber | 3.7 g | 13% |
| Total sugars | 1.9 g | — |
| Sodium | 313 mg | 14% |
| Saturated fat | 0 g | 0% |
| Potassium | 961 mg | 20% |
| Calcium | 102 mg | 8% |
| Iron | 3.95 mg | 22% |
| Magnesium | 151 mg | 36% |
| Vitamin C | 31.5 mg | 35% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 30%Carbs 67%Fat 3%
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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All 83 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 92.65 g | 1051 |
| Energy | 20 kcal | 1008 |
| Energy | 84 kj | 1062 |
| Protein | 1.88 g | 1003 |
| Total lipid (fat) | 0.08 g | 1004 |
| Ash | 1.26 g | 1007 |
| Carbohydrate, by difference | 4.13 g | 1005 |
| Fiber, total dietary | 2.1 g | 1079 |
| Sugars, Total | 1.1 g | 2000 |
| Calcium, Ca | 58 mg | 1087 |
| Iron, Fe | 2.26 mg | 1089 |
| Magnesium, Mg | 86 mg | 1090 |
| Phosphorus, P | 33 mg | 1091 |
| Potassium, K | 549 mg | 1092 |
| Sodium, Na | 179 mg | 1093 |
| Zinc, Zn | 0.33 mg | 1095 |
| Copper, Cu | 0.163 mg | 1098 |
| Manganese, Mn | 0.334 mg | 1101 |
| Selenium, Se | 0.9 µg | 1103 |
| Vitamin C, total ascorbic acid | 18 mg | 1162 |
| Thiamin | 0.034 mg | 1165 |
| Riboflavin | 0.086 mg | 1166 |
| Niacin | 0.36 mg | 1167 |
| Pantothenic acid | 0.163 mg | 1170 |
| Vitamin B-6 | 0.085 mg | 1175 |
| Folate, total | 9 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 9 µg | 1187 |
| Folate, DFE | 9 µg | 1190 |
| Choline, total | 28.7 mg | 1180 |
| Betaine | 0.1 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 306 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 3,652 µg | 1107 |
| Carotene, alpha | 45 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 6,124 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 11,015 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 1.89 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) | 327.3 µg | 1185 |
| Fatty acids, total saturated | 0.012 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 16:0 | 0.012 g | 1265 |
| SFA 18:0 | 0 g | 1266 |
| Fatty acids, total monounsaturated | 0.016 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.016 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.028 g | 1293 |
| PUFA 18:2 | 0.025 g | 1269 |
| PUFA 18:3 | 0.003 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| 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 | 0.018 g | 1210 |
| Threonine | 0.086 g | 1211 |
| Isoleucine | 0.154 g | 1212 |
| Leucine | 0.135 g | 1213 |
| Lysine | 0.103 g | 1214 |
| Methionine | 0.02 g | 1215 |
| Phenylalanine | 0.114 g | 1217 |
| Valine | 0.114 g | 1219 |
| Arginine | 0.122 g | 1220 |
| Histidine | 0.038 g | 1221 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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