Raw eppaw
Nutrition facts per 3.5 oz (100 g) and per 1 cup · Vegetables and Vegetable Products
3.5 oz (100 g) of Eppaw, raw provides 150 calories, 4.6 g protein, 1.8 g fat and 31.7 g carbohydrate. Per 100 g it is high in Copper (26% DV).
Protein 11%Fat 10%Carbohydrate 79%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 cup of raw eppaw?
1 cup (3.5 oz, 100 g) of Eppaw, raw has 150 calories. Per 3.5 oz (100 g): 150 calories.
How much protein is in 1 cup of raw eppaw?
1 cup (3.5 oz, 100 g) has 4.6 g of protein. Per 3.5 oz (100 g): 4.6 g.
How many carbs are in 1 cup of raw eppaw?
1 cup (3.5 oz, 100 g) has 31.7 g of total carbohydrate. Per 3.5 oz (100 g): 31.7 g carbohydrate.
How much fat is in 1 cup of raw eppaw?
1 cup (3.5 oz, 100 g) has 1.8 g of fat. Per 3.5 oz (100 g): 1.8 g.
Sugar, sodium and minerals in 1 cup of raw eppaw
Per 1 cup (3.5 oz, 100 g):
- Sodium: 12 mg, 1% DV
- Potassium: 340 mg, 7% DV
- Iron: 1.1 mg, 6% DV
- Calcium: 110 mg, 8% DV
What is raw eppaw high in?
Per 1 cup (3.5 oz, 100 g):
- Copper: 0.2 mg, 26% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Copper: 0.23 mg per 3.5 oz (100 g) — 26% of the Daily Value. Other top sources →
- Vitamin C: 13 mg per 3.5 oz (100 g) — 14% of the Daily Value. Other top sources →
- Phosphorus: 165 mg per 3.5 oz (100 g) — 13% of the Daily Value. Other top sources →
- Zinc: 1.15 mg per 3.5 oz (100 g) — 10% of the Daily Value. Other top sources →
- Vitamin B6: 0.18 mg per 3.5 oz (100 g) — 10% of the Daily Value. Other top sources →
Before you use this number
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 cup (100 g) | % DV per 1 cup |
|---|---|---|---|
| Energy | 150 kcal | 150 kcal | |
| Protein | 4.6 g | 4.6 g | 9% |
| Total fat | 1.8 g | 1.8 g | 2% |
| Saturated fat | — g | — | |
| Monounsaturated fat | — g | — | |
| Polyunsaturated fat | — g | — | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Carbohydrate | 31.7 g | 31.7 g | 12% |
| Dietary fiber | — g | — | |
| Sugars (total) | — g | — | |
| Water | 60 g | 60 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 cup (100 g) | % DV per 1 cup |
|---|---|---|---|
| Vitamin A (RAE) | 0 mcg | 0 mcg | 0% |
| Vitamin C | 13 mg | 13 mg | 14% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.11 mg | 0.11 mg | 9% |
| Riboflavin (B2) | 0.12 mg | 0.12 mg | 9% |
| Niacin (B3) | 0.3 mg | 0.3 mg | 2% |
| Vitamin B6 | 0.18 mg | 0.18 mg | 10% |
| Folate | 24 mcg | 24 mcg | 6% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 cup (100 g) | % DV per 1 cup |
|---|---|---|---|
| Calcium | 110 mg | 110 mg | 8% |
| Iron | 1.15 mg | 1.15 mg | 6% |
| Magnesium | 32 mg | 32 mg | 8% |
| Phosphorus | 165 mg | 165 mg | 13% |
| Potassium | 340 mg | 340 mg | 7% |
| Sodium | 12 mg | 12 mg | 1% |
| Zinc | 1.15 mg | 1.15 mg | 10% |
| Copper | 0.23 mg | 0.23 mg | 26% |
| Selenium | 0.9 mcg | 0.9 mcg | 2% |
More in Vegetables and Vegetable Products
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 170078. Described in USDA as Eppaw, raw; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 cup" = 100 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? editorial@biomanutrient.app