Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
29.1 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Squash, Summer, Zucchini, Includes Skin, Frozen, Drained, with Salt
14 calories and 1.2 g of protein per 100 g. Reported fiber: 1.3 g.
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Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170535
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 27% 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SR Legacy is USDA’s final historical reference release from 2018.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
31calories
in 223 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2.6 g | — |
| Carbohydrate | 6.6 g | 2% |
| Fat | 0.3 g | 0% |
| Fiber | 2.9 g | 10% |
| Total sugars | 3.8 g | — |
| Sodium | 531 mg | 23% |
| Saturated fat | 0.1 g | 0% |
| Potassium | 433 mg | 9% |
| Calcium | 38 mg | 3% |
| Iron | 1.07 mg | 6% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 8.3 mg | 9% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 26%Carbs 67%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.
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All 76 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 94.74 g | 1051 |
| Energy | 14 kcal | 1008 |
| Energy | 61 kj | 1062 |
| Protein | 1.15 g | 1003 |
| Total lipid (fat) | 0.13 g | 1004 |
| Ash | 1.01 g | 1007 |
| Carbohydrate, by difference | 2.97 g | 1005 |
| Fiber, total dietary | 1.3 g | 1079 |
| Sugars, Total | 1.69 g | 2000 |
| Calcium, Ca | 17 mg | 1087 |
| Iron, Fe | 0.48 mg | 1089 |
| Magnesium, Mg | 13 mg | 1090 |
| Phosphorus, P | 25 mg | 1091 |
| Potassium, K | 194 mg | 1092 |
| Sodium, Na | 238 mg | 1093 |
| Zinc, Zn | 0.2 mg | 1095 |
| Copper, Cu | 0.047 mg | 1098 |
| Manganese, Mn | 0.23 mg | 1101 |
| Selenium, Se | 0.2 µg | 1103 |
| Vitamin C, total ascorbic acid | 3.7 mg | 1162 |
| Thiamin | 0.041 mg | 1165 |
| Riboflavin | 0.04 mg | 1166 |
| Niacin | 0.386 mg | 1167 |
| Pantothenic acid | 0.265 mg | 1170 |
| Vitamin B-6 | 0.045 mg | 1175 |
| Folate, total | 8 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 8 µg | 1187 |
| Folate, DFE | 8 µg | 1190 |
| Choline, total | 9.4 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 9 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 106 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 177 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 1,877 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.12 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) | 4.2 µg | 1185 |
| Fatty acids, total saturated | 0.027 g | 1258 |
| SFA 12:0 | 0.001 g | 1263 |
| SFA 14:0 | 0 g | 1264 |
| SFA 16:0 | 0.024 g | 1265 |
| SFA 18:0 | 0.003 g | 1266 |
| Fatty acids, total monounsaturated | 0.01 g | 1292 |
| MUFA 16:1 | 0.001 g | 1275 |
| MUFA 18:1 | 0.009 g | 1268 |
| Fatty acids, total polyunsaturated | 0.055 g | 1293 |
| PUFA 18:2 | 0.021 g | 1269 |
| PUFA 18:3 | 0.034 g | 1270 |
| Fatty acids, total trans | 0 g | 1257 |
| Cholesterol | 0 mg | 1253 |
| Tryptophan | 0.01 g | 1210 |
| Threonine | 0.028 g | 1211 |
| Isoleucine | 0.041 g | 1212 |
| Leucine | 0.067 g | 1213 |
| Lysine | 0.064 g | 1214 |
| Methionine | 0.016 g | 1215 |
| Cystine | 0.012 g | 1216 |
| Phenylalanine | 0.04 g | 1217 |
| Tyrosine | 0.031 g | 1218 |
| Valine | 0.052 g | 1219 |
| Arginine | 0.048 g | 1220 |
| Histidine | 0.025 g | 1221 |
| Alanine | 0.06 g | 1222 |
| Aspartic acid | 0.14 g | 1223 |
| Glutamic acid | 0.123 g | 1224 |
| Glycine | 0.043 g | 1225 |
| Proline | 0.036 g | 1226 |
| Serine | 0.047 g | 1227 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.
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