Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
42.9 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Raw Yam
118 calories and 1.5 g of protein per 100 g. Reported fiber: 4.1 g.
Know what you’re comparing.
Yam, raw
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 170071
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 36% 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SR Legacy is USDA’s final historical reference release from 2018.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
177calories
in 150 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 2.3 g | — |
| Carbohydrate | 41.8 g | 15% |
| Fat | 0.3 g | 0% |
| Fiber | 6.2 g | 22% |
| Total sugars | 0.8 g | — |
| Sodium | 14 mg | 1% |
| Saturated fat | 0.1 g | 0% |
| Potassium | 1,224 mg | 26% |
| Calcium | 26 mg | 2% |
| Iron | 0.81 mg | 5% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 25.7 mg | 28% |
| 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
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Same broad food category
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USDA SR Legacy · 869.6 g
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All 91 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 69.6 g | 1051 |
| Energy | 118 kcal | 1008 |
| Energy | 494 kj | 1062 |
| Protein | 1.53 g | 1003 |
| Total lipid (fat) | 0.17 g | 1004 |
| Ash | 0.82 g | 1007 |
| Carbohydrate, by difference | 27.88 g | 1005 |
| Fiber, total dietary | 4.1 g | 1079 |
| Sugars, Total | 0.5 g | 2000 |
| Calcium, Ca | 17 mg | 1087 |
| Iron, Fe | 0.54 mg | 1089 |
| Magnesium, Mg | 21 mg | 1090 |
| Phosphorus, P | 55 mg | 1091 |
| Potassium, K | 816 mg | 1092 |
| Sodium, Na | 9 mg | 1093 |
| Zinc, Zn | 0.24 mg | 1095 |
| Copper, Cu | 0.178 mg | 1098 |
| Manganese, Mn | 0.397 mg | 1101 |
| Selenium, Se | 0.7 µg | 1103 |
| Vitamin C, total ascorbic acid | 17.1 mg | 1162 |
| Thiamin | 0.112 mg | 1165 |
| Riboflavin | 0.032 mg | 1166 |
| Niacin | 0.552 mg | 1167 |
| Pantothenic acid | 0.314 mg | 1170 |
| Vitamin B-6 | 0.293 mg | 1175 |
| Folate, total | 23 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 23 µg | 1187 |
| Folate, DFE | 23 µg | 1190 |
| Choline, total | 16.5 mg | 1180 |
| Vitamin B-12 | 0 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 7 µg | 1106 |
| Retinol | 0 µg | 1105 |
| Carotene, beta | 83 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 138 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 0 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.35 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 | 0.037 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 | 0.034 g | 1265 |
| SFA 18:0 | 0.004 g | 1266 |
| Fatty acids, total monounsaturated | 0.006 g | 1292 |
| MUFA 16:1 | 0 g | 1275 |
| MUFA 18:1 | 0.006 g | 1268 |
| MUFA 20:1 | 0 g | 1277 |
| MUFA 22:1 | 0 g | 1279 |
| Fatty acids, total polyunsaturated | 0.076 g | 1293 |
| PUFA 18:2 | 0.064 g | 1269 |
| PUFA 18:3 | 0.012 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 |
| Phytosterols | 10 mg | 1283 |
| Tryptophan | 0.012 g | 1210 |
| Threonine | 0.054 g | 1211 |
| Isoleucine | 0.052 g | 1212 |
| Leucine | 0.096 g | 1213 |
| Lysine | 0.059 g | 1214 |
| Methionine | 0.021 g | 1215 |
| Cystine | 0.019 g | 1216 |
| Phenylalanine | 0.071 g | 1217 |
| Tyrosine | 0.04 g | 1218 |
| Valine | 0.062 g | 1219 |
| Arginine | 0.127 g | 1220 |
| Histidine | 0.034 g | 1221 |
| Alanine | 0.063 g | 1222 |
| Aspartic acid | 0.155 g | 1223 |
| Glutamic acid | 0.181 g | 1224 |
| Glycine | 0.053 g | 1225 |
| Proline | 0.054 g | 1226 |
| Serine | 0.081 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
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