Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
35.7 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Squash, Winter, Hubbard, without Salt
30 calories and 1.5 g of protein per 100 g. Reported fiber: 2.9 g.
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Squash, winter, hubbard, cooked, boiled, mashed, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169297
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 34% 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SR Legacy is USDA’s final historical reference release from 2018.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
71calories
in 236 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 3.5 g | — |
| Carbohydrate | 15.2 g | 6% |
| Fat | 0.9 g | 1% |
| Fiber | 6.8 g | 24% |
| Total sugars | 6.9 g | — |
| Sodium | 12 mg | 1% |
| Saturated fat | 0.2 g | 1% |
| Potassium | 505 mg | 11% |
| Calcium | 24 mg | 2% |
| Iron | 0.66 mg | 4% |
| Magnesium | 31 mg | 7% |
| Vitamin C | 15.3 mg | 17% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 17%Carbs 74%Fat 9%
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 90 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 91.1 g | 1051 |
| Energy | 30 kcal | 1008 |
| Energy | 125 kj | 1062 |
| Protein | 1.48 g | 1003 |
| Total lipid (fat) | 0.37 g | 1004 |
| Ash | 0.59 g | 1007 |
| Carbohydrate, by difference | 6.46 g | 1005 |
| Fiber, total dietary | 2.9 g | 1079 |
| Sugars, Total | 2.93 g | 2000 |
| Calcium, Ca | 10 mg | 1087 |
| Iron, Fe | 0.28 mg | 1089 |
| Magnesium, Mg | 13 mg | 1090 |
| Phosphorus, P | 14 mg | 1091 |
| Potassium, K | 214 mg | 1092 |
| Sodium, Na | 5 mg | 1093 |
| Zinc, Zn | 0.1 mg | 1095 |
| Copper, Cu | 0.047 mg | 1098 |
| Manganese, Mn | 0.126 mg | 1101 |
| Selenium, Se | 0.3 µg | 1103 |
| Vitamin C, total ascorbic acid | 6.5 mg | 1162 |
| Thiamin | 0.042 mg | 1165 |
| Riboflavin | 0.028 mg | 1166 |
| Niacin | 0.334 mg | 1167 |
| Pantothenic acid | 0.297 mg | 1170 |
| Vitamin B-6 | 0.103 mg | 1175 |
| Folate, total | 10 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 10 µg | 1187 |
| Folate, DFE | 10 µg | 1190 |
| Choline, total | 8.7 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 200 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 1,641 µg | 1107 |
| Carotene, alpha | 406 µg | 1108 |
| Cryptoxanthin, beta | 1,119 µg | 1120 |
| Vitamin A, IU | 4,005 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 0 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) | 1 µg | 1185 |
| Fatty acids, total saturated | 0.076 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 | 0.066 g | 1265 |
| SFA 18:0 | 0.007 g | 1266 |
| Fatty acids, total monounsaturated | 0.028 g | 1292 |
| MUFA 16:1 | 0.002 g | 1275 |
| MUFA 18:1 | 0.025 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.156 g | 1293 |
| PUFA 18:2 | 0.058 g | 1269 |
| PUFA 18:3 | 0.097 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 | 0.021 g | 1210 |
| Threonine | 0.044 g | 1211 |
| Isoleucine | 0.058 g | 1212 |
| Leucine | 0.084 g | 1213 |
| Lysine | 0.055 g | 1214 |
| Methionine | 0.018 g | 1215 |
| Cystine | 0.013 g | 1216 |
| Phenylalanine | 0.058 g | 1217 |
| Tyrosine | 0.05 g | 1218 |
| Valine | 0.064 g | 1219 |
| Arginine | 0.082 g | 1220 |
| Histidine | 0.028 g | 1221 |
| Alanine | 0.062 g | 1222 |
| Aspartic acid | 0.159 g | 1223 |
| Glutamic acid | 0.259 g | 1224 |
| Glycine | 0.055 g | 1225 |
| Proline | 0.053 g | 1226 |
| Serine | 0.058 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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