Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
28.5 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Okra, Drained, without Salt
22 calories and 1.9 g of protein per 100 g. Reported fiber: 2.5 g.
Know what you’re comparing.
Okra, cooked, boiled, drained, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169261
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 43% 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SR Legacy is USDA’s final historical reference release from 2018.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
18calories
in 80 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 1.5 g | — |
| Carbohydrate | 3.6 g | 1% |
| Fat | 0.2 g | 0% |
| Fiber | 2 g | 7% |
| Total sugars | 1.9 g | — |
| Sodium | 5 mg | 0% |
| Saturated fat | 0 g | 0% |
| Potassium | 108 mg | 2% |
| Calcium | 62 mg | 5% |
| Iron | 0.22 mg | 1% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 27%Carbs 66%Fat 7%
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
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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
17.7 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 |
|---|---|---|---|---|
| WaterPer 100 g | 92.57 g | 90.83 g | 93.2 g | 5 |
| Calcium, CaPer 100 g | 77 mg | 44 mg | 112 mg | 18 |
| Iron, FePer 100 g | 0.28 mg | 0.12 mg | 0.4 mg | 18 |
| Magnesium, MgPer 100 g | 36 mg | 18 mg | 49 mg | 18 |
| Phosphorus, PPer 100 g | 32 mg | 17 mg | 45 mg | 18 |
| Potassium, KPer 100 g | 135 mg | 61 mg | 196 mg | 18 |
| Sodium, NaPer 100 g | 6 mg | 2 mg | 15 mg | 18 |
| Zinc, ZnPer 100 g | 0.43 mg | 0.22 mg | 0.65 mg | 18 |
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 | 92.57 g | 1051 |
| Energy | 22 kcal | 1008 |
| Energy | 94 kj | 1062 |
| Protein | 1.87 g | 1003 |
| Total lipid (fat) | 0.21 g | 1004 |
| Ash | 0.84 g | 1007 |
| Carbohydrate, by difference | 4.51 g | 1005 |
| Fiber, total dietary | 2.5 g | 1079 |
| Sugars, Total | 2.4 g | 2000 |
| Calcium, Ca | 77 mg | 1087 |
| Iron, Fe | 0.28 mg | 1089 |
| Magnesium, Mg | 36 mg | 1090 |
| Phosphorus, P | 32 mg | 1091 |
| Potassium, K | 135 mg | 1092 |
| Sodium, Na | 6 mg | 1093 |
| Zinc, Zn | 0.43 mg | 1095 |
| Copper, Cu | 0.085 mg | 1098 |
| Manganese, Mn | 0.294 mg | 1101 |
| Selenium, Se | 0.4 µg | 1103 |
| Vitamin C, total ascorbic acid | 16.3 mg | 1162 |
| Thiamin | 0.132 mg | 1165 |
| Riboflavin | 0.055 mg | 1166 |
| Niacin | 0.871 mg | 1167 |
| Pantothenic acid | 0.213 mg | 1170 |
| Vitamin B-6 | 0.187 mg | 1175 |
| Folate, total | 46 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 46 µg | 1187 |
| Folate, DFE | 46 µg | 1190 |
| Choline, total | 8.7 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 14 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 170 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 283 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 390 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.27 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0 mg | 1125 |
| Tocopherol, gamma | 0.16 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) | 40 µg | 1185 |
| Fatty acids, total saturated | 0.045 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 | 0.038 g | 1265 |
| SFA 18:0 | 0.004 g | 1266 |
| Fatty acids, total monounsaturated | 0.028 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.028 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.046 g | 1293 |
| PUFA 18:2 | 0.045 g | 1269 |
| PUFA 18:3 | 0.001 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 | 0.016 g | 1210 |
| Threonine | 0.061 g | 1211 |
| Isoleucine | 0.065 g | 1212 |
| Leucine | 0.098 g | 1213 |
| Lysine | 0.075 g | 1214 |
| Methionine | 0.02 g | 1215 |
| Cystine | 0.018 g | 1216 |
| Phenylalanine | 0.061 g | 1217 |
| Tyrosine | 0.081 g | 1218 |
| Valine | 0.085 g | 1219 |
| Arginine | 0.078 g | 1220 |
| Histidine | 0.029 g | 1221 |
| Alanine | 0.068 g | 1222 |
| Aspartic acid | 0.135 g | 1223 |
| Glutamic acid | 0.253 g | 1224 |
| Glycine | 0.041 g | 1225 |
| Proline | 0.042 g | 1226 |
| Serine | 0.041 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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