Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
43 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Boiled Yam, Drained, or Baked, without Salt
116 calories and 1.5 g of protein per 100 g. Reported fiber: 3.9 g.
Know what you’re comparing.
Yam, cooked, boiled, drained, or baked, without salt
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170072
- 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SR Legacy is USDA’s final historical reference release from 2018.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
158calories
in 136 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2 g | — |
| Carbohydrate | 37.4 g | 14% |
| Fat | 0.2 g | 0% |
| Fiber | 5.3 g | 19% |
| Total sugars | 0.7 g | — |
| Sodium | 11 mg | 0% |
| Saturated fat | 0 g | 0% |
| Potassium | 911 mg | 19% |
| Calcium | 19 mg | 1% |
| Iron | 0.71 mg | 4% |
| Magnesium | 24 mg | 6% |
| Vitamin C | 16.5 mg | 18% |
| Vitamin D | 0 µg | 0% |
Estimated energy from macros
Protein 5%Carbs 94%Fat 1%
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
Explore vegetablesWhat else fits your plate?
Same broad food category
This food: 2.6 g protein in 172.4 g. Choices below have more on this basis.
Cowpeas, leafy tips, cooked, boiled, drained, without salt
USDA SR Legacy · 909.1 g
39.9 g more than your starting foodCompare these foodsCowpeas, leafy tips, cooked, boiled, drained, with salt
USDA SR Legacy · 909.1 g
39.9 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
37.1 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
32.8 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
32.1 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.
All 90 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 70.13 g | 1051 |
| Energy | 116 kcal | 1008 |
| Energy | 486 kj | 1062 |
| Protein | 1.49 g | 1003 |
| Total lipid (fat) | 0.14 g | 1004 |
| Ash | 0.76 g | 1007 |
| Carbohydrate, by difference | 27.48 g | 1005 |
| Fiber, total dietary | 3.9 g | 1079 |
| Sugars, Total | 0.49 g | 2000 |
| Calcium, Ca | 14 mg | 1087 |
| Iron, Fe | 0.52 mg | 1089 |
| Magnesium, Mg | 18 mg | 1090 |
| Phosphorus, P | 49 mg | 1091 |
| Potassium, K | 670 mg | 1092 |
| Sodium, Na | 8 mg | 1093 |
| Zinc, Zn | 0.2 mg | 1095 |
| Copper, Cu | 0.152 mg | 1098 |
| Manganese, Mn | 0.371 mg | 1101 |
| Selenium, Se | 0.7 µg | 1103 |
| Vitamin C, total ascorbic acid | 12.1 mg | 1162 |
| Thiamin | 0.095 mg | 1165 |
| Riboflavin | 0.028 mg | 1166 |
| Niacin | 0.552 mg | 1167 |
| Pantothenic acid | 0.311 mg | 1170 |
| Vitamin B-6 | 0.228 mg | 1175 |
| Folate, total | 16 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 16 µg | 1187 |
| Folate, DFE | 16 µg | 1190 |
| Choline, total | 16.2 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 6 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 73 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 122 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 0 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.34 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) | 2.3 µg | 1185 |
| Fatty acids, total saturated | 0.029 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 g | 1264 |
| SFA 16:0 | 0.027 g | 1265 |
| SFA 18:0 | 0.003 g | 1266 |
| Fatty acids, total monounsaturated | 0.005 g | 1292 |
| MUFA 16:1 | 0 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 | 0.06 g | 1293 |
| PUFA 18:2 | 0.05 g | 1269 |
| PUFA 18:3 | 0.009 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 | 0.012 g | 1210 |
| Threonine | 0.052 g | 1211 |
| Isoleucine | 0.05 g | 1212 |
| Leucine | 0.094 g | 1213 |
| Lysine | 0.058 g | 1214 |
| Methionine | 0.02 g | 1215 |
| Cystine | 0.018 g | 1216 |
| Phenylalanine | 0.069 g | 1217 |
| Tyrosine | 0.039 g | 1218 |
| Valine | 0.06 g | 1219 |
| Arginine | 0.124 g | 1220 |
| Histidine | 0.033 g | 1221 |
| Alanine | 0.061 g | 1222 |
| Aspartic acid | 0.151 g | 1223 |
| Glutamic acid | 0.176 g | 1224 |
| Glycine | 0.052 g | 1225 |
| Proline | 0.053 g | 1226 |
| Serine | 0.079 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.