Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
25.4 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Raw Mushrooms, Morel
31 calories and 3.1 g of protein per 100 g. Reported fiber: 2.8 g.
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Mushrooms, morel, raw
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 168423
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 68% 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SR Legacy is USDA’s final historical reference release from 2018.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
20calories
in 66 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2.1 g | — |
| Carbohydrate | 3.4 g | 1% |
| Fat | 0.4 g | 0% |
| Fiber | 1.8 g | 7% |
| Total sugars | 0.4 g | — |
| Sodium | 14 mg | 1% |
| Saturated fat | 0 g | 0% |
| Potassium | 271 mg | 6% |
| Calcium | 28 mg | 2% |
| Iron | 8.04 mg | 45% |
| Magnesium | 13 mg | 3% |
| Vitamin C | — | — |
| Vitamin D | 3.4 µg | 17% |
Estimated energy from macros
Protein 33%Carbs 54%Fat 13%
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
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22.3 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
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USDA SR Legacy · 666.7 g
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USDA SR Legacy · 869.6 g
14.6 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 | 89.61 g | 89.18 g | 90.38 g | 4 |
| ProteinPer 100 g | 3.12 g | 2.89 g | 3.24 g | 4 |
| Total lipid (fat)Per 100 g | 0.57 g | 0.48 g | 0.66 g | 4 |
| AshPer 100 g | 1.58 g | 1.14 g | 2.12 g | 4 |
| Fiber, total dietaryPer 100 g | 2.8 g | 2.1 g | 3.6 g | 4 |
| Sugars, TotalPer 100 g | 0.6 g | 0 g | 0.99 g | 4 |
| GlucosePer 100 g | 0.6 g | 0 g | 0.99 g | 4 |
| Calcium, CaPer 100 g | 43 mg | 20 mg | 65 mg | 4 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 97 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 89.61 g | 1051 |
| Energy | 31 kcal | 1008 |
| Energy | 129 kj | 1062 |
| Protein | 3.12 g | 1003 |
| Total lipid (fat) | 0.57 g | 1004 |
| Ash | 1.58 g | 1007 |
| Carbohydrate, by difference | 5.1 g | 1005 |
| Fiber, total dietary | 2.8 g | 1079 |
| Sugars, Total | 0.6 g | 2000 |
| Sucrose | 0 g | 1010 |
| Glucose | 0.6 g | 1011 |
| Fructose | 0 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Calcium, Ca | 43 mg | 1087 |
| Iron, Fe | 12.18 mg | 1089 |
| Magnesium, Mg | 19 mg | 1090 |
| Phosphorus, P | 194 mg | 1091 |
| Potassium, K | 411 mg | 1092 |
| Sodium, Na | 21 mg | 1093 |
| Zinc, Zn | 2.03 mg | 1095 |
| Copper, Cu | 0.625 mg | 1098 |
| Manganese, Mn | 0.587 mg | 1101 |
| Selenium, Se | 2.2 µg | 1103 |
| Thiamin | 0.069 mg | 1165 |
| Riboflavin | 0.205 mg | 1166 |
| Niacin | 2.252 mg | 1167 |
| Pantothenic acid | 0.44 mg | 1170 |
| Vitamin B-6 | 0.136 mg | 1175 |
| Folate, total | 9 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 9 µg | 1187 |
| Folate, DFE | 9 µg | 1190 |
| Vitamin A, RAE | 0 µg | 1106 |
| Carotene, beta | 0 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 0 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 0 µg | 1123 |
| Vitamin D (D2 + D3), International Units | 206 iu | 1110 |
| Vitamin D (D2 + D3) | 5.1 µg | 1114 |
| Vitamin D2 (ergocalciferol) | 5.1 µg | 1111 |
| Vitamin D3 (cholecalciferol) | 0 µg | 1112 |
| Fatty acids, total saturated | 0.065 g | 1258 |
| SFA 6:0 | 0 g | 1260 |
| SFA 8:0 | 0 g | 1261 |
| SFA 10:0 | 0.001 g | 1262 |
| SFA 12:0 | 0 g | 1263 |
| SFA 14:0 | 0.001 g | 1264 |
| SFA 15:0 | 0 g | 1299 |
| SFA 16:0 | 0.052 g | 1265 |
| SFA 17:0 | 0 g | 1300 |
| SFA 18:0 | 0.009 g | 1266 |
| SFA 20:0 | 0 g | 1267 |
| SFA 22:0 | 0 g | 1273 |
| SFA 24:0 | 0.001 g | 1301 |
| Fatty acids, total monounsaturated | 0.052 g | 1292 |
| MUFA 14:1 | 0 g | 1274 |
| MUFA 15:1 | 0 g | 1333 |
| MUFA 16:1 | 0.002 g | 1275 |
| MUFA 16:1 c | 0.002 g | 1314 |
| MUFA 17:1 | 0 g | 1323 |
| MUFA 18:1 | 0.022 g | 1268 |
| MUFA 18:1 c | 0.022 g | 1315 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| MUFA 22:1 c | 0 g | 1317 |
| MUFA 24:1 c | 0.003 g | 1312 |
| Fatty acids, total polyunsaturated | 0.433 g | 1293 |
| PUFA 18:2 | 0.215 g | 1269 |
| PUFA 18:2 n-6 c,c | 0.215 g | 1316 |
| PUFA 18:2 CLAs | 0 g | 1311 |
| PUFA 18:3 | 0 g | 1270 |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g | 1404 |
| PUFA 18:3 n-6 c,c,c | 0 g | 1321 |
| PUFA 18:4 | 0 g | 1276 |
| PUFA 20:2 n-6 c,c | 0.001 g | 1313 |
| PUFA 20:3 | 0 g | 1325 |
| PUFA 20:3 n-3 | 0 g | 1405 |
| PUFA 20:4 n-6 | 0 g | 1406 |
| PUFA 20:4 | 0 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0 g | 1278 |
| PUFA 22:4 | 0 g | 1411 |
| 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 |
| Fatty acids, total trans-monoenoic | 0 g | 1329 |
| TFA 16:1 t | 0 g | 1303 |
| TFA 18:1 t | 0 g | 1304 |
| TFA 22:1 t | 0 g | 1305 |
| TFA 18:2 t not further defined | 0 g | 1306 |
| Fatty acids, total trans-polyenoic | 0 g | 1331 |
| Stigmasterol | 0 mg | 1285 |
| Campesterol | 3 mg | 1286 |
| Beta-sitosterol | 0 mg | 1288 |
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