Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
22 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Spinach, Frozen, Chopped or Leaf
34 calories and 4 g of protein per 100 g. Reported fiber: 3.7 g.
Know what you’re comparing.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170124
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 76% 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SR Legacy is USDA’s final historical reference release from 2018.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
32calories
in 95 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 3.8 g | — |
| Carbohydrate | 4.6 g | 2% |
| Fat | 0.8 g | 1% |
| Fiber | 3.5 g | 13% |
| Total sugars | 0.5 g | — |
| Sodium | 306 mg | 13% |
| Saturated fat | 0 g | 0% |
| Potassium | 287 mg | 6% |
| Calcium | 145 mg | 11% |
| Iron | 1.86 mg | 10% |
| Magnesium | 78 mg | 19% |
| Vitamin C | 2.1 mg | 2% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 37%Carbs 45%Fat 18%
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
Explore vegetablesWhat else fits your plate?
Same broad food category
This food: 23.6 g protein in 588.2 g. Choices below have more on this basis.
Cowpeas, leafy tips, cooked, boiled, drained, without salt
USDA SR Legacy · 909.1 g
18.9 g more than your starting foodCompare these foodsCowpeas, leafy tips, cooked, boiled, drained, with salt
USDA SR Legacy · 909.1 g
18.9 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
16 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
11.7 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
11.1 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.
All 111 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 88.94 g | 1051 |
| Energy | 34 kcal | 1008 |
| Energy | 143 kj | 1062 |
| Protein | 4.01 g | 1003 |
| Total lipid (fat) | 0.87 g | 1004 |
| Ash | 1.39 g | 1007 |
| Carbohydrate, by difference | 4.8 g | 1005 |
| Fiber, total dietary | 3.7 g | 1079 |
| Sugars, Total | 0.51 g | 2000 |
| Sucrose | 0.21 g | 1010 |
| Glucose | 0.2 g | 1011 |
| Fructose | 0.09 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Starch | 0 g | 1009 |
| Calcium, Ca | 153 mg | 1087 |
| Iron, Fe | 1.96 mg | 1089 |
| Magnesium, Mg | 82 mg | 1090 |
| Phosphorus, P | 50 mg | 1091 |
| Potassium, K | 302 mg | 1092 |
| Sodium, Na | 322 mg | 1093 |
| Zinc, Zn | 0.49 mg | 1095 |
| Copper, Cu | 0.161 mg | 1098 |
| Manganese, Mn | 0.717 mg | 1101 |
| Selenium, Se | 5.5 µg | 1103 |
| Vitamin C, total ascorbic acid | 2.2 mg | 1162 |
| Thiamin | 0.078 mg | 1165 |
| Riboflavin | 0.176 mg | 1166 |
| Niacin | 0.439 mg | 1167 |
| Pantothenic acid | 0.075 mg | 1170 |
| Vitamin B-6 | 0.136 mg | 1175 |
| Folate, total | 121 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 121 µg | 1187 |
| Folate, DFE | 121 µg | 1190 |
| Choline, total | 24.8 mg | 1180 |
| Betaine | 112 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 603 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 7,237 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 12,061 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 15,690 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 3.54 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.01 mg | 1125 |
| Tocopherol, gamma | 0.17 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) | 540.7 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Fatty acids, total saturated | 0.036 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 15:0 | 0 g | 1299 |
| SFA 16:0 | 0.036 g | 1265 |
| SFA 17:0 | 0 g | 1300 |
| SFA 18:0 | 0 g | 1266 |
| SFA 20:0 | 0 g | 1267 |
| SFA 22:0 | 0 g | 1273 |
| SFA 24:0 | 0 g | 1301 |
| Fatty acids, total monounsaturated | 0 g | 1292 |
| MUFA 14:1 | 0 g | 1274 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.086 g | 1293 |
| PUFA 18:2 | 0 g | 1269 |
| PUFA 18:3 | 0.086 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 | 0.101 g | 1210 |
| Threonine | 0.22 g | 1211 |
| Isoleucine | 0.128 g | 1212 |
| Leucine | 0.205 g | 1213 |
| Lysine | 0.256 g | 1214 |
| Methionine | 0.053 g | 1215 |
| Cystine | 0.029 g | 1216 |
| Phenylalanine | 0.211 g | 1217 |
| Tyrosine | 0.219 g | 1218 |
| Valine | 0.181 g | 1219 |
| Arginine | 0.489 g | 1220 |
| Histidine | 0.049 g | 1221 |
| Alanine | 0.222 g | 1222 |
| Aspartic acid | 0.436 g | 1223 |
| Glutamic acid | 0.516 g | 1224 |
| Glycine | 0.225 g | 1225 |
| Proline | 0.201 g | 1226 |
| Serine | 0.173 g | 1227 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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