Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
40.7 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Baked Squash, Winter, All Varieties, without Salt
37 calories and 0.9 g of protein per 100 g. Reported fiber: 2.8 g.
Know what you’re comparing.
Squash, winter, all varieties, cooked, baked, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170490
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 20% 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SR Legacy is USDA’s final historical reference release from 2018.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
76calories
in 205 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 1.8 g | — |
| Carbohydrate | 18.1 g | 7% |
| Fat | 0.7 g | 1% |
| Fiber | 5.7 g | 21% |
| Total sugars | 6.8 g | — |
| Sodium | 2 mg | 0% |
| Saturated fat | 0.1 g | 1% |
| Potassium | 494 mg | 11% |
| Calcium | 45 mg | 3% |
| Iron | 0.9 mg | 5% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 19.7 mg | 22% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 8%Carbs 84%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.
Explore a different choice
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Same broad food category
This food: 4.8 g protein in 540.5 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
37.6 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
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USDA SR Legacy · 666.7 g
30.5 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
29.9 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 | 89.21 g | 88.07 g | 89.84 g | 11 |
| ProteinPer 100 g | 0.89 g | 0.68 g | 1.01 g | 9 |
| Total lipid (fat)Per 100 g | 0.35 g | 0.17 g | 0.67 g | 10 |
| AshPer 100 g | 0.69 g | 0.56 g | 0.81 g | 10 |
| Calcium, CaPer 100 g | 22 mg | 14 mg | 29 mg | 3 |
| Iron, FePer 100 g | 0.44 mg | 0.28 mg | 0.58 mg | 10 |
| Magnesium, MgPer 100 g | 13 mg | 8 mg | 17 mg | 3 |
| Phosphorus, PPer 100 g | 19 mg | 19 mg | 20 mg | 3 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 91 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 89.21 g | 1051 |
| Energy | 37 kcal | 1008 |
| Energy | 154 kj | 1062 |
| Protein | 0.89 g | 1003 |
| Total lipid (fat) | 0.35 g | 1004 |
| Ash | 0.69 g | 1007 |
| Carbohydrate, by difference | 8.85 g | 1005 |
| Fiber, total dietary | 2.8 g | 1079 |
| Sugars, Total | 3.3 g | 2000 |
| Calcium, Ca | 22 mg | 1087 |
| Iron, Fe | 0.44 mg | 1089 |
| Magnesium, Mg | 13 mg | 1090 |
| Phosphorus, P | 19 mg | 1091 |
| Potassium, K | 241 mg | 1092 |
| Sodium, Na | 1 mg | 1093 |
| Zinc, Zn | 0.22 mg | 1095 |
| Copper, Cu | 0.082 mg | 1098 |
| Manganese, Mn | 0.187 mg | 1101 |
| Selenium, Se | 0.4 µg | 1103 |
| Vitamin C, total ascorbic acid | 9.6 mg | 1162 |
| Thiamin | 0.016 mg | 1165 |
| Riboflavin | 0.067 mg | 1166 |
| Niacin | 0.495 mg | 1167 |
| Pantothenic acid | 0.234 mg | 1170 |
| Vitamin B-6 | 0.161 mg | 1175 |
| Folate, total | 20 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 20 µg | 1187 |
| Folate, DFE | 20 µg | 1190 |
| Choline, total | 10.6 mg | 1180 |
| Betaine | 0.2 mg | 1198 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 261 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 2,793 µg | 1107 |
| Carotene, alpha | 682 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 5,223 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 1,415 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) | 4.4 µg | 1185 |
| Fatty acids, total saturated | 0.072 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 | 0.002 g | 1263 |
| SFA 14:0 | 0.001 g | 1264 |
| SFA 16:0 | 0.062 g | 1265 |
| SFA 18:0 | 0.007 g | 1266 |
| Fatty acids, total monounsaturated | 0.026 g | 1292 |
| MUFA 16:1 | 0.002 g | 1275 |
| MUFA 18:1 | 0.024 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.147 g | 1293 |
| PUFA 18:2 | 0.055 g | 1269 |
| PUFA 18:3 | 0.092 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 | 0.013 g | 1210 |
| Threonine | 0.027 g | 1211 |
| Isoleucine | 0.035 g | 1212 |
| Leucine | 0.05 g | 1213 |
| Lysine | 0.033 g | 1214 |
| Methionine | 0.011 g | 1215 |
| Cystine | 0.008 g | 1216 |
| Phenylalanine | 0.035 g | 1217 |
| Tyrosine | 0.03 g | 1218 |
| Valine | 0.038 g | 1219 |
| Arginine | 0.049 g | 1220 |
| Histidine | 0.017 g | 1221 |
| Alanine | 0.037 g | 1222 |
| Aspartic acid | 0.095 g | 1223 |
| Glutamic acid | 0.155 g | 1224 |
| Glycine | 0.033 g | 1225 |
| Proline | 0.032 g | 1226 |
| Serine | 0.035 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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