Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
26.6 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Raw Chard, Swiss
19 calories and 1.8 g of protein per 100 g. Reported fiber: 1.6 g.
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Chard, swiss, raw
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169991
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 41% 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SR Legacy is USDA’s final historical reference release from 2018.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
7calories
in 36 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 0.6 g | — |
| Carbohydrate | 1.3 g | 0% |
| Fat | 0.1 g | 0% |
| Fiber | 0.6 g | 2% |
| Total sugars | 0.4 g | — |
| Sodium | 77 mg | 3% |
| Saturated fat | 0 g | 0% |
| Potassium | 136 mg | 3% |
| Calcium | 18 mg | 1% |
| Iron | 0.65 mg | 4% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 10.8 mg | 12% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 30%Carbs 62%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.
Explore a different choice
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Same broad food category
This food: 18.9 g protein in 1,052.6 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
23.5 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
20.7 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
16.4 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
15.7 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 |
|---|---|---|---|---|
| Carotene, betaPer 100 g | 3,647 ug | 2,725 ug | 4,568 ug | 69 |
| Carotene, alphaPer 100 g | 45 ug | 32 ug | 58 ug | 69 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 83 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 92.66 g | 1051 |
| Energy | 19 kcal | 1008 |
| Energy | 79 kj | 1062 |
| Protein | 1.8 g | 1003 |
| Total lipid (fat) | 0.2 g | 1004 |
| Ash | 1.6 g | 1007 |
| Carbohydrate, by difference | 3.74 g | 1005 |
| Fiber, total dietary | 1.6 g | 1079 |
| Sugars, Total | 1.1 g | 2000 |
| Calcium, Ca | 51 mg | 1087 |
| Iron, Fe | 1.8 mg | 1089 |
| Magnesium, Mg | 81 mg | 1090 |
| Phosphorus, P | 46 mg | 1091 |
| Potassium, K | 379 mg | 1092 |
| Sodium, Na | 213 mg | 1093 |
| Zinc, Zn | 0.36 mg | 1095 |
| Copper, Cu | 0.179 mg | 1098 |
| Manganese, Mn | 0.366 mg | 1101 |
| Selenium, Se | 0.9 µg | 1103 |
| Vitamin C, total ascorbic acid | 30 mg | 1162 |
| Thiamin | 0.04 mg | 1165 |
| Riboflavin | 0.09 mg | 1166 |
| Niacin | 0.4 mg | 1167 |
| Pantothenic acid | 0.172 mg | 1170 |
| Vitamin B-6 | 0.099 mg | 1175 |
| Folate, total | 14 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 14 µg | 1187 |
| Folate, DFE | 14 µg | 1190 |
| Choline, total | 18 mg | 1180 |
| Betaine | 0.3 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 | 3,647 µg | 1107 |
| Carotene, alpha | 45 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 6,116 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 11,000 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) | 830 µg | 1185 |
| Fatty acids, total saturated | 0.03 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 | 0.03 g | 1265 |
| SFA 18:0 | 0 g | 1266 |
| Fatty acids, total monounsaturated | 0.04 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.04 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.07 g | 1293 |
| PUFA 18:2 | 0.063 g | 1269 |
| PUFA 18:3 | 0.007 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 | 0.017 g | 1210 |
| Threonine | 0.083 g | 1211 |
| Isoleucine | 0.147 g | 1212 |
| Leucine | 0.13 g | 1213 |
| Lysine | 0.099 g | 1214 |
| Methionine | 0.019 g | 1215 |
| Phenylalanine | 0.11 g | 1217 |
| Valine | 0.11 g | 1219 |
| Arginine | 0.117 g | 1220 |
| Histidine | 0.036 g | 1221 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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