USDA reference food
Fish and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-based sauce
1 cup of fish and vegetables including carrots, broccoli, and/or dark-green leafy; no potatoes, soy-based sauce (217 g) has 230 calories, 17g of protein, 13g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2706865).
FoodData Central 2706865, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.8g
- more than 47% of 8,218 USDA reference foods
- Calories per 100 g
- 104
- more than 29% of reference foods
- Fiber per 100 g
- 1.2g
- more than 59% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2706865); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B121.9 µg in 1 cup (217 g), 79% of the Daily Value
- Vitamin K74 µg in 1 cup (217 g), 62% of the Daily Value
- Selenium22 µg in 1 cup (217 g), 41% of the Daily Value
- Vitamin C32 mg in 1 cup (217 g), 35% of the Daily Value
- Vitamin A295 µg RAE in 1 cup (217 g), 33% of the Daily Value
- Phosphorus332 mg in 1 cup (217 g), 27% of the Daily Value
- Vitamin E3.3 mg in 1 cup (217 g), 22% of the Daily Value
- Vitamin B60.3 mg in 1 cup (217 g), 19% of the Daily Value
- Choline75 mg in 1 cup (217 g), 14% of the Daily Value
- Niacin2.0 mg in 1 cup (217 g), 13% of the Daily Value
- Copper0.1 mg in 1 cup (217 g), 11% of the Daily Value
- Riboflavin0.1 mg in 1 cup (217 g), 11% of the Daily Value
- Folate41 µg DFE in 1 cup (217 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 2706865), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 18% carbohydrate, 52% fat and 30% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 104 | 29% |
| Protein | 7.79 g | 47% |
| Total fat | 5.99 g | 54% |
| Carbohydrate | 4.64 g | 43% |
| Fiber | 1.20 g | 59% |
| Total sugars | 1.50 g | 51% |
| Sodium | 255 mg | 70% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (65)
The portion is 1 cup (217 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 16.9 g | 7.79 g | 34% |
| Total lipid (fat) | 13.0 g | 5.99 g | 17% |
| Carbohydrate, by difference | 10.1 g | 4.64 g | 4% |
| Energy | 226 kcal | 104 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 175 g | 80.5 g | |
| Total Sugars | 3.25 g | 1.50 g | |
| Fiber, total dietary | 2.60 g | 1.20 g | 9% |
| Cholesterol | 41.2 mg | 19.0 mg | 14% |
| Fatty acids, total saturated | 1.79 g | 0.83 g | 9% |
| Fatty acids, total monounsaturated | 5.28 g | 2.43 g | |
| Fatty acids, total polyunsaturated | 4.92 g | 2.27 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 56.4 mg | 26.0 mg | 4% |
| Iron, Fe | 0.91 mg | 0.42 mg | 5% |
| Magnesium, Mg | 41.2 mg | 19.0 mg | 10% |
| Phosphorus, P | 332 mg | 153 mg | 27% |
| Potassium, K | 560 mg | 258 mg | 12% |
| Sodium, Na | 553 mg | 255 mg | 24% |
| Zinc, Zn | 0.72 mg | 0.33 mg | 7% |
| Copper, Cu | 0.10 mg | 0.047 mg | 11% |
| Selenium, Se | 22.4 µg | 10.3 µg | 41% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 2.17 µg | 1.00 µg | |
| Vitamin A, RAE | 295 µg | 136 µg | 33% |
| Carotene, beta | 2,882 µg | 1,328 µg | |
| Carotene, alpha | 1,267 µg | 584 µg | |
| Vitamin E (alpha-tocopherol) | 3.30 mg | 1.52 mg | 22% |
| Vitamin D (D2 + D3) | 0.43 µg | 0.20 µg | 2% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 586 µg | 270 µg | |
| Vitamin C, total ascorbic acid | 31.9 mg | 14.7 mg | 35% |
| Thiamin | 0.11 mg | 0.050 mg | 9% |
| Riboflavin | 0.14 mg | 0.066 mg | 11% |
| Niacin | 2.01 mg | 0.93 mg | 13% |
| Vitamin B-6 | 0.32 mg | 0.15 mg | 19% |
| Folate, total | 41.2 µg | 19.0 µg | |
| Vitamin B-12 | 1.89 µg | 0.87 µg | 79% |
| Choline, total | 74.9 mg | 34.5 mg | 14% |
| Vitamin K (phylloquinone) | 74.2 µg | 34.2 µg | 62% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 41.2 µg | 19.0 µg | |
| Folate, DFE | 41.2 µg | 19.0 µg | 10% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0022 g | 0.0010 g | |
| SFA 14:0 | 0.013 g | 0.0060 g | |
| SFA 16:0 | 1.29 g | 0.59 g | |
| SFA 18:0 | 0.38 g | 0.17 g | |
| MUFA 18:1 | 5.10 g | 2.35 g | |
| PUFA 18:2 | 4.22 g | 1.94 g | |
| PUFA 18:3 | 0.54 g | 0.25 g | |
| PUFA 20:4 | 0.011 g | 0.0050 g | |
| PUFA 22:6 n-3 (DHA) | 0.10 g | 0.046 g | |
| MUFA 16:1 | 0.065 g | 0.030 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.089 g | 0.041 g | |
| PUFA 20:5 n-3 (EPA) | 0.039 g | 0.018 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0087 g | 0.0040 g |
Source: USDA FoodData Central, FDC 2706865: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov