Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
36.4 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Squash, Summer, All Varieties, without Salt
20 calories and 0.9 g of protein per 100 g. Reported fiber: 1.4 g.
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Squash, summer, all varieties, cooked, boiled, drained, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170488
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 21% 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SR Legacy is USDA’s final historical reference release from 2018.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
36calories
in 180 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 1.6 g | — |
| Carbohydrate | 7.8 g | 3% |
| Fat | 0.6 g | 1% |
| Fiber | 2.5 g | 9% |
| Total sugars | 4.7 g | — |
| Sodium | 2 mg | 0% |
| Saturated fat | 0.1 g | 1% |
| Potassium | 346 mg | 7% |
| Calcium | 49 mg | 4% |
| Iron | 0.65 mg | 4% |
| Magnesium | 43 mg | 10% |
| Vitamin C | 9.9 mg | 11% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 15%Carbs 73%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.
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Same broad food category
This food: 9.1 g protein in 1,000 g. Choices below have more on this basis.
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All 90 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 93.7 g | 1051 |
| Energy | 20 kcal | 1008 |
| Energy | 84 kj | 1062 |
| Protein | 0.91 g | 1003 |
| Total lipid (fat) | 0.31 g | 1004 |
| Ash | 0.77 g | 1007 |
| Carbohydrate, by difference | 4.31 g | 1005 |
| Fiber, total dietary | 1.4 g | 1079 |
| Sugars, Total | 2.59 g | 2000 |
| Calcium, Ca | 27 mg | 1087 |
| Iron, Fe | 0.36 mg | 1089 |
| Magnesium, Mg | 24 mg | 1090 |
| Phosphorus, P | 39 mg | 1091 |
| Potassium, K | 192 mg | 1092 |
| Sodium, Na | 1 mg | 1093 |
| Zinc, Zn | 0.39 mg | 1095 |
| Copper, Cu | 0.103 mg | 1098 |
| Manganese, Mn | 0.213 mg | 1101 |
| Selenium, Se | 0.2 µg | 1103 |
| Vitamin C, total ascorbic acid | 5.5 mg | 1162 |
| Thiamin | 0.044 mg | 1165 |
| Riboflavin | 0.041 mg | 1166 |
| Niacin | 0.513 mg | 1167 |
| Pantothenic acid | 0.137 mg | 1170 |
| Vitamin B-6 | 0.065 mg | 1175 |
| Folate, total | 20 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 20 µg | 1187 |
| Folate, DFE | 20 µg | 1190 |
| Choline, total | 7.9 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 11 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 127 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 212 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 2,249 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Vitamin D (D2 + D3), International Units | 0 iu | 1110 |
| Vitamin D (D2 + D3) | 0 µg | 1114 |
| Vitamin K (phylloquinone) | 3.5 µg | 1185 |
| Fatty acids, total saturated | 0.064 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 | 0.001 g | 1263 |
| SFA 14:0 | 0.001 g | 1264 |
| SFA 16:0 | 0.056 g | 1265 |
| SFA 18:0 | 0.006 g | 1266 |
| Fatty acids, total monounsaturated | 0.023 g | 1292 |
| MUFA 16:1 | 0.001 g | 1275 |
| MUFA 18:1 | 0.021 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.131 g | 1293 |
| PUFA 18:2 | 0.049 g | 1269 |
| PUFA 18:3 | 0.082 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 | 0.008 g | 1210 |
| Threonine | 0.022 g | 1211 |
| Isoleucine | 0.033 g | 1212 |
| Leucine | 0.053 g | 1213 |
| Lysine | 0.05 g | 1214 |
| Methionine | 0.013 g | 1215 |
| Cystine | 0.01 g | 1216 |
| Phenylalanine | 0.032 g | 1217 |
| Tyrosine | 0.024 g | 1218 |
| Valine | 0.041 g | 1219 |
| Arginine | 0.038 g | 1220 |
| Histidine | 0.02 g | 1221 |
| Alanine | 0.048 g | 1222 |
| Aspartic acid | 0.111 g | 1223 |
| Glutamic acid | 0.097 g | 1224 |
| Glycine | 0.034 g | 1225 |
| Proline | 0.028 g | 1226 |
| Serine | 0.037 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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