Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
18.6 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Spinach, Mature
22 calories and 2.9 g of protein per 100 g. Reported fiber: 1.6 g.
Know what you’re comparing.
Spinach, mature
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 1999633
- Publication date
- Oct 2021
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
22calories
in 100 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2.9 g | — |
| Carbohydrate | 2.6 g | 1% |
| Fat | 0.6 g | 1% |
| Fiber | 1.6 g | 6% |
| Total sugars | — | — |
| Sodium | 107 mg | 5% |
| Saturated fat | — | — |
| Potassium | 460 mg | 10% |
| Calcium | 67 mg | 5% |
| Iron | 1.05 mg | 6% |
| Magnesium | 93 mg | 22% |
| Vitamin C | 30.3 mg | 34% |
| Vitamin D | — | — |
Estimated energy from macros
Protein 42%Carbs 38%Fat 20%
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 · 909.1 g
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USDA SR Legacy · 869.6 g
7.8 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 | 92.43 g | 90.77 g | 93.5 g | 8 |
| NitrogenPer 100 g | 0.47 g | 0.4 g | 0.55 g | 8 |
| ProteinPer 100 g | 2.91 g | 2.5 g | 3.44 g | — |
| Total lipid (fat)Per 100 g | 0.6 g | 0.48 g | 0.78 g | 8 |
| AshPer 100 g | 1.42 g | 1.18 g | 1.68 g | 8 |
| Fiber, total dietaryPer 100 g | 1.59 g | 1.38 g | 1.83 g | 8 |
| Calcium, CaPer 100 g | 66.64 mg | 47.3 mg | 89.2 mg | 8 |
| Iron, FePer 100 g | 1.05 mg | 0.63 mg | 1.62 mg | 8 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 38 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 92.43 g | 1051 |
| Energy (Atwater General Factors) | 27.63 kcal | 2047 |
| Energy (Atwater Specific Factors) | 21.58 kcal | 2048 |
| Nitrogen | 0.465 g | 1002 |
| Protein | 2.906 g | 1003 |
| Total lipid (fat) | 0.604 g | 1004 |
| Ash | 1.418 g | 1007 |
| Carbohydrate, by difference | 2.641 g | 1005 |
| Fiber, total dietary | 1.588 g | 1079 |
| Calcium, Ca | 66.64 mg | 1087 |
| Iron, Fe | 1.054 mg | 1089 |
| Magnesium, Mg | 92.96 mg | 1090 |
| Phosphorus, P | 40.56 mg | 1091 |
| Potassium, K | 459.7 mg | 1092 |
| Sodium, Na | 106.6 mg | 1093 |
| Zinc, Zn | 0.423 mg | 1095 |
| Copper, Cu | 0.079 mg | 1098 |
| Manganese, Mn | 0.426 mg | 1101 |
| Iodine, I | 6.088 µg | 1100 |
| Selenium, Se | 0 µg | 1103 |
| Vitamin C, total ascorbic acid | 30.27 mg | 1162 |
| Thiamin | 0.077 mg | 1165 |
| Riboflavin | 0.192 mg | 1166 |
| Niacin | 0.51 mg | 1167 |
| Vitamin B-6 | 0.214 mg | 1175 |
| Biotin | 4.252 µg | 1176 |
| Folate, total | 113.4 µg | 1177 |
| Vitamin A, RAE | 306 µg | 1106 |
| Carotene, beta | 3,668.75 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Carotene, gamma | 0 µg | 1118 |
| Cryptoxanthin, beta | 10 µg | 1120 |
| Cryptoxanthin, alpha | 0 µg | 2032 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 7,917.5 µg | 1123 |
| cis-Lutein/Zeaxanthin | 0 µg | 1161 |
| Lutein | 7,451 µg | 1121 |
| Zeaxanthin | 466.5 µg | 1119 |
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