Spirulina
A blue-green algae powder that is around 60 % protein by dry weight.
Nutrition per 100 g
Standardised to 100 g of spirulina, dried for fair comparison. Typical serving: 10 g dried — 29 kcal per 10 g serving.
| Nutrient | Per 100 g | Per serving (10 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 290 kcal | 29 kcal | 100 kcal |
| Protein | 57 g | 5.7 g | 19.7 g |
| Carbohydrate | 24 g | 2.4 g | 8.3 g |
| Fat | 8 g | 0.8 g | 2.8 g |
| Fibre | 4 g | 0.4 g | 1.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of spirulina, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (10 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 29 µg | 2.9 µg | 3% |
| Vitamin C | 10.1 mg | 1 mg | 11% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 5 mg | 0.5 mg | 33% |
| Vitamin K | 25.5 µg | 2.6 µg | 21% |
| Thiamin | 2.4 mg | 0.24 mg | 200% |
| Riboflavin | 3.7 mg | 0.37 mg | 285% |
| Niacin | 12.8 mg | 1.3 mg | 80% |
| Vitamin B6 | 0.36 mg | 0.036 mg | 21% |
| Folate | 94 µg | 9.4 µg | 24% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 3.5 mg | 0.35 mg | 70% |
| Choline | 66 mg | 6.6 mg | 12% |
| Minerals | |||
| Calcium | 120 mg | 12 mg | 9% |
| Iron | 28.5 mg | 2.9 mg | 158% |
| Magnesium | 195 mg | 19.5 mg | 46% |
| Phosphorus | 118 mg | 11.8 mg | 9% |
| Potassium | 1363 mg | 136 mg | 29% |
| Sodium | 1048 mg | 105 mg | 46% |
| Zinc | 2 mg | 0.2 mg | 18% |
| Selenium | 7.2 µg | 0.72 µg | 13% |
| Copper | 6.1 mg | 0.61 mg | 678% |
| Manganese | 1.9 mg | 0.19 mg | 83% |
Source: USDA FoodData Central — Seaweed, spirulina, dried
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat spirulina?
- Exceptionally protein- and iron-dense per gram.
- A little goes a long way in smoothies.
How to include it
- Blend a teaspoon into a fruit smoothie.
- Stir into dressings or energy balls.
Things to consider
- Only use products from tested sources; wild algae can carry toxins.
- People with phenylketonuria should avoid it.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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