Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
29.2 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Kale, Drained, without Salt
36 calories and 2.9 g of protein per 100 g. Reported fiber: 4 g.
Know what you’re comparing.
Kale, cooked, boiled, drained, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169238
- 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SR Legacy is USDA’s final historical reference release from 2018.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
42calories
in 118 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 3.5 g | — |
| Carbohydrate | 6.3 g | 2% |
| Fat | 1.4 g | 2% |
| Fiber | 4.7 g | 17% |
| Total sugars | 1.4 g | — |
| Sodium | 19 mg | 1% |
| Saturated fat | 0.2 g | 1% |
| Potassium | 170 mg | 4% |
| Calcium | 177 mg | 14% |
| Iron | 0.99 mg | 6% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 27%Carbs 48%Fat 25%
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: 16.3 g protein in 555.6 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
26.1 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
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USDA SR Legacy · 666.7 g
19 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
18.4 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 | 89.82 g | 88.55 g | 91.28 g | 6 |
| ProteinPer 100 g | 2.94 g | 2.19 g | 3.38 g | 6 |
| Total lipid (fat)Per 100 g | 1.21 g | 0.91 g | 1.34 g | 6 |
| AshPer 100 g | 0.73 g | 0.49 g | 0.96 g | 6 |
| Sugars, TotalPer 100 g | 1.21 g | 1.03 g | 1.38 g | 2 |
| SucrosePer 100 g | 0.25 g | 0.18 g | 0.31 g | 2 |
| GlucosePer 100 g | 0.54 g | 0.49 g | 0.59 g | 2 |
| FructosePer 100 g | 0.42 g | 0.36 g | 0.48 g | 2 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 106 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 89.82 g | 1051 |
| Energy | 36 kcal | 1008 |
| Energy | 151 kj | 1062 |
| Protein | 2.94 g | 1003 |
| Total lipid (fat) | 1.21 g | 1004 |
| Ash | 0.73 g | 1007 |
| Carbohydrate, by difference | 5.3 g | 1005 |
| Fiber, total dietary | 4 g | 1079 |
| Sugars, Total | 1.21 g | 2000 |
| Sucrose | 0.25 g | 1010 |
| Glucose | 0.54 g | 1011 |
| Fructose | 0.42 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Calcium, Ca | 150 mg | 1087 |
| Iron, Fe | 0.84 mg | 1089 |
| Magnesium, Mg | 25 mg | 1090 |
| Phosphorus, P | 42 mg | 1091 |
| Potassium, K | 144 mg | 1092 |
| Sodium, Na | 16 mg | 1093 |
| Zinc, Zn | 0.27 mg | 1095 |
| Copper, Cu | 0.067 mg | 1098 |
| Manganese, Mn | 0.542 mg | 1101 |
| Selenium, Se | 0.9 µg | 1103 |
| Vitamin C, total ascorbic acid | 17.8 mg | 1162 |
| Thiamin | 0.063 mg | 1165 |
| Riboflavin | 0.14 mg | 1166 |
| Niacin | 0.457 mg | 1167 |
| Pantothenic acid | 0.17 mg | 1170 |
| Vitamin B-6 | 0.063 mg | 1175 |
| Folate, total | 65 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 65 µg | 1187 |
| Folate, DFE | 65 µg | 1190 |
| Choline, total | 0.4 mg | 1180 |
| Betaine | 0.3 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 146 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 1,731 µg | 1107 |
| Carotene, alpha | 10 µg | 1108 |
| Cryptoxanthin, beta | 26 µg | 1120 |
| Vitamin A, IU | 2,915 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 4,983 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 1.61 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0 mg | 1125 |
| Tocopherol, gamma | 0.12 mg | 1126 |
| Tocopherol, delta | 0 mg | 1127 |
| Tocotrienol, alpha | 0 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) | 418.5 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Vitamin K (Menaquinone-4) | 0 µg | 1183 |
| Fatty acids, total saturated | 0.175 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 | 0.006 g | 1263 |
| SFA 14:0 | 0.006 g | 1264 |
| SFA 16:0 | 0.156 g | 1265 |
| SFA 18:0 | 0.006 g | 1266 |
| Fatty acids, total monounsaturated | 0.102 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.102 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.66 g | 1293 |
| PUFA 18:2 | 0.286 g | 1269 |
| PUFA 18:3 | 0.371 g | 1270 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:4 | 0.003 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 | 0.035 g | 1210 |
| Threonine | 0.131 g | 1211 |
| Isoleucine | 0.176 g | 1212 |
| Leucine | 0.205 g | 1213 |
| Lysine | 0.176 g | 1214 |
| Methionine | 0.029 g | 1215 |
| Cystine | 0.039 g | 1216 |
| Phenylalanine | 0.15 g | 1217 |
| Tyrosine | 0.104 g | 1218 |
| Valine | 0.16 g | 1219 |
| Arginine | 0.163 g | 1220 |
| Histidine | 0.172 g | 1221 |
| Alanine | 0.148 g | 1222 |
| Aspartic acid | 0.263 g | 1223 |
| Glutamic acid | 0.332 g | 1224 |
| Glycine | 0.141 g | 1225 |
| Proline | 0.174 g | 1226 |
| Serine | 0.124 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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