Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
20.7 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Raw Spinach
23 calories and 2.9 g of protein per 100 g. Reported fiber: 2.2 g.
Know what you’re comparing.
Spinach, raw
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 168462
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 64% 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SR Legacy is USDA’s final historical reference release from 2018.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
7calories
in 30 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 0.9 g | — |
| Carbohydrate | 1.1 g | 0% |
| Fat | 0.1 g | 0% |
| Fiber | 0.7 g | 2% |
| Total sugars | 0.1 g | — |
| Sodium | 24 mg | 1% |
| Saturated fat | 0 g | 0% |
| Potassium | 167 mg | 4% |
| Calcium | 30 mg | 2% |
| Iron | 0.81 mg | 5% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 8.4 mg | 9% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 39%Carbs 49%Fat 12%
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
This food: 24.9 g protein in 869.6 g. Choices below have more on this basis.
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USDA SR Legacy · 909.1 g
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USDA SR Legacy · 909.1 g
17.6 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
14.8 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
10.5 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
9.8 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 | 91.4 g | 87.75 g | 94.16 g | 1 |
| Total lipid (fat)Per 100 g | 0.39 g | 0.25 g | 0.5 g | 7 |
| SucrosePer 100 g | 0.07 g | 0 g | 0.3 g | 8 |
| GlucosePer 100 g | 0.11 g | 0.02 g | 0.3 g | 8 |
| FructosePer 100 g | 0.15 g | 0 g | 0.51 g | 8 |
| Carotene, betaPer 100 g | 5,626 ug | 3,970 ug | 8,900 ug | 5 |
| Lutein + zeaxanthinPer 100 g | 12,198 ug | 9,500 ug | 15,940 ug | 7 |
| Vitamin E (alpha-tocopherol)Per 100 g | 2.03 mg | 1.41 mg | 2.7 mg | 7 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 105 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 91.4 g | 1051 |
| Energy | 23 kcal | 1008 |
| Energy | 97 kj | 1062 |
| Protein | 2.86 g | 1003 |
| Total lipid (fat) | 0.39 g | 1004 |
| Ash | 1.72 g | 1007 |
| Carbohydrate, by difference | 3.63 g | 1005 |
| Fiber, total dietary | 2.2 g | 1079 |
| Sugars, Total | 0.42 g | 2000 |
| Sucrose | 0.07 g | 1010 |
| Glucose | 0.11 g | 1011 |
| Fructose | 0.15 g | 1012 |
| Lactose | 0 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0.1 g | 1075 |
| Calcium, Ca | 99 mg | 1087 |
| Iron, Fe | 2.71 mg | 1089 |
| Magnesium, Mg | 79 mg | 1090 |
| Phosphorus, P | 49 mg | 1091 |
| Potassium, K | 558 mg | 1092 |
| Sodium, Na | 79 mg | 1093 |
| Zinc, Zn | 0.53 mg | 1095 |
| Copper, Cu | 0.13 mg | 1098 |
| Manganese, Mn | 0.897 mg | 1101 |
| Selenium, Se | 1 µg | 1103 |
| Vitamin C, total ascorbic acid | 28.1 mg | 1162 |
| Thiamin | 0.078 mg | 1165 |
| Riboflavin | 0.189 mg | 1166 |
| Niacin | 0.724 mg | 1167 |
| Pantothenic acid | 0.065 mg | 1170 |
| Vitamin B-6 | 0.195 mg | 1175 |
| Folate, total | 194 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 194 µg | 1187 |
| Folate, DFE | 194 µg | 1190 |
| Choline, total | 19.3 mg | 1180 |
| Betaine | 102.6 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 469 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 5,626 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 9,377 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 12,198 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 2.03 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0 mg | 1125 |
| Tocopherol, gamma | 0.18 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) | 482.9 µg | 1185 |
| Fatty acids, total saturated | 0.063 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 | 0.01 g | 1264 |
| SFA 16:0 | 0.049 g | 1265 |
| SFA 18:0 | 0.004 g | 1266 |
| Fatty acids, total monounsaturated | 0.01 g | 1292 |
| MUFA 16:1 | 0.005 g | 1275 |
| MUFA 18:1 | 0.005 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.165 g | 1293 |
| PUFA 18:2 | 0.026 g | 1269 |
| PUFA 18:3 | 0.138 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 |
| Phytosterols | 9 mg | 1283 |
| Tryptophan | 0.039 g | 1210 |
| Threonine | 0.122 g | 1211 |
| Isoleucine | 0.147 g | 1212 |
| Leucine | 0.223 g | 1213 |
| Lysine | 0.174 g | 1214 |
| Methionine | 0.053 g | 1215 |
| Cystine | 0.035 g | 1216 |
| Phenylalanine | 0.129 g | 1217 |
| Tyrosine | 0.108 g | 1218 |
| Valine | 0.161 g | 1219 |
| Arginine | 0.162 g | 1220 |
| Histidine | 0.064 g | 1221 |
| Alanine | 0.142 g | 1222 |
| Aspartic acid | 0.24 g | 1223 |
| Glutamic acid | 0.343 g | 1224 |
| Glycine | 0.134 g | 1225 |
| Proline | 0.112 g | 1226 |
| Serine | 0.104 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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