Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
28.9 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Raw Kale
35 calories and 2.9 g of protein per 100 g. Reported fiber: 4.1 g.
Know what you’re comparing.
Kale, raw
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 323505
- 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
USDA Foundation values draw on analyzed food samples. The composition of a particular item can vary with variety, growing conditions, and preparation.
Read about this datasetYour portion, your numbers
7calories
in 20.6 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 0.6 g | — |
| Carbohydrate | 0.9 g | 0% |
| Fat | 0.3 g | 0% |
| Fiber | 0.8 g | 3% |
| Total sugars | 0.2 g | — |
| Sodium | 11 mg | 0% |
| Saturated fat | — | — |
| Potassium | 72 mg | 2% |
| Calcium | 52 mg | 4% |
| Iron | 0.33 mg | 2% |
| Magnesium | 7 mg | 2% |
| Vitamin C | 19.2 mg | 21% |
| Vitamin D | — | — |
Estimated energy from macros
Protein 27%Carbs 41%Fat 31%
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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USDA SR Legacy · 69 g
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USDA SR Legacy · 666.7 g
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USDA SR Legacy · 869.6 g
18 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 | 89.6 g | 88.8 g | 90.2 g | 5 |
| NitrogenPer 100 g | 0.47 g | 0.36 g | 0.61 g | 5 |
| ProteinPer 100 g | 2.92 g | 2.25 g | 3.81 g | — |
| Total lipid (fat)Per 100 g | 1.49 g | 1.43 g | 1.56 g | 5 |
| AshPer 100 g | 1.54 g | 1.26 g | 1.75 g | 5 |
| Fiber, total dietaryPer 100 g | 4.1 g | 4 g | 4.2 g | 2 |
| GlucosePer 100 g | 0.4 g | 0.32 g | 0.48 g | 2 |
| FructosePer 100 g | 0.4 g | 0.31 g | 0.5 g | 2 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 51 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 89.6 g | 1051 |
| Energy (Atwater General Factors) | 43 kcal | 2047 |
| Energy (Atwater Specific Factors) | 35 kcal | 2048 |
| Energy | 35 kcal | 1008 |
| Energy | 148 kj | 1062 |
| Nitrogen | 0.47 g | 1002 |
| Protein | 2.92 g | 1003 |
| Total lipid (fat) | 1.49 g | 1004 |
| Ash | 1.54 g | 1007 |
| Carbohydrate, by difference | 4.42 g | 1005 |
| Fiber, total dietary | 4.1 g | 1079 |
| Sugars, Total NLEA | 0.8 g | 1063 |
| Sucrose | 0 g | 1010 |
| Glucose | 0.4 g | 1011 |
| Fructose | 0.4 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Calcium, Ca | 254 mg | 1087 |
| Iron, Fe | 1.6 mg | 1089 |
| Magnesium, Mg | 32.7 mg | 1090 |
| Phosphorus, P | 55 mg | 1091 |
| Potassium, K | 348 mg | 1092 |
| Sodium, Na | 53 mg | 1093 |
| Zinc, Zn | 0.39 mg | 1095 |
| Copper, Cu | 0.053 mg | 1098 |
| Manganese, Mn | 0.92 mg | 1101 |
| Vitamin C, total ascorbic acid | 93.4 mg | 1162 |
| Thiamin | 0.113 mg | 1165 |
| Riboflavin | 0.347 mg | 1166 |
| Niacin | 1.18 mg | 1167 |
| Pantothenic acid | 0.37 mg | 1170 |
| Vitamin B-6 | 0.147 mg | 1175 |
| Folate, total | 62 µg | 1177 |
| Vitamin A, RAE | 241 µg | 1106 |
| Carotene, beta | 2,870 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 27 µg | 1120 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 6,260 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.66 mg | 1109 |
| Tocopherol, beta | 0 mg | 1125 |
| Tocopherol, gamma | 0.14 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 K (phylloquinone) | 390 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Vitamin K (Menaquinone-4) | 0 µg | 1183 |
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