Nutrition for Spirulina (dried)

Calories, Protein, Vitamins and More


image of spirulina source

Spirulina Nutrition Summary

One cup of dried spirulina (112 grams or 0.2 lb) contains 325 calories and 64.4 grams of protein. Spirulina consist of 5% water, 24% carbohydrates, 58% protein, and 8% fat.

Spirulina is an excellent source of many nutrients, including dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, riboflavin, niacin, Vitamin B6 and pantothenic acid. It also contains significant amounts of Vitamin C, folate, Vitamin K, Vitamin E, choline, zinc, manganese, copper, phosphorus and selenium.

In one cup of dried spirulina:

  • Calories: 325
  • Protein: 64.4 g
  • Sugar: 3.5 g
  • Dietary fiber: 4 g
  • Fat: 8.6 g, (Saturated: 3 g)
  • Sodium: 1173.8 mg
There is no significant amounts of cholesterol in spirulina.

See the Spirulina Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Seaweed, spirulina, dried.

Calories in Spirulina

Spirulina has 325 calories per cup or 290 calories for every 100 grams. Most of its calories are from protein, carbohydrates and fat.

58 percent of calories in spirulina are from protein, 24% of calories are from carbohydrates and 18% of calories are from fat.

Calories from Carbs

About 24% the calories in dried spirulina are from carbohydrates. The carbs in spirulina are mostly in the form of dietary fiber and sugar (53% and 47%). An excellent high-fiber food, a single cup of spirulina contains 16% of recommended daily values or 4 grams of dietary fiber.

  • Dietary fiber: 4 g
  • Sugar: 3.5 g
There is no significant amounts of starch in spirulina.

Calories from Fat

About 18% the calories in dried spirulina are from fat. Spirulina has a moderate amount of total fat, with 8.6 grams or 14% of recommended daily values per cup. It also is cholestrol free. Most of the fat in spirulina are healthier unsaturated fats:

  • Total fat: 8.6 g
  • Saturated fat: 3 g
  • Monounsaturated fat: 0.8 g
  • Polyunsaturated fat: 2.3 g
There is no significant amounts of cholestrol in spirulina.

Omega-3 and Omega-6 in Spirulina

Spirulina is a great source of healthy omega-3 fatty acids, containing a total of 0.92 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.92 g
Also a good source of omega-6 fatty acids, every cup of spirulina contains a total of 1.4 grams of omega-6. In addition, a large portion of the omega-6 in spirulina comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 1.4 g
The omega-6 to omega-3 ratio in spirulina is 1.5: 1.

Calories Similar to Spirulina

Some other vegetables with similar calories to spirulina by weight:

Protein in Spirulina

An excellent source of protein, a single cup of spirulina contains 129% of recommended daily values or 64.4 grams of protein. In addition, spirulina is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 64.37 g
  • Tryptophan: 1.04 g
  • Threonine: 3.33 g
  • Isoleucine: 3.59 g
  • Leucine: 5.54 g
  • Lysine: 3.39 g
  • Methionine: 1.29 g
  • Phenylalanine: 3.11 g
  • Valine: 3.93 g
  • Histidine: 1.22 g

Protein Similar to Spirulina

Some other vegetables with similar amounts of protein to spirulina by weight:

Vitamins and Minerals in Spirulina

An good source of many nutrients, dried spirulina contains abundant amounts of calcium, iron, magnesium, potassium, thiamin, riboflavin, niacin and Vitamin B6. In fact, a single cup of spirulina contains 374% of recommended daily values or 4.1 mg of riboflavin. Also an excellent source of thiamin, a single cup of spirulina contains 242% of recommended daily values or 2.7 mg of thiamin.

Vitamins in spirulina (1 cup):
  • Vitamin a: 32.5 ug
  • Thiamin: 2.7 mg
  • Riboflavin: 4.1 mg
  • Niacin: 14.4 mg
  • Vitamin b6: 0.4 mg
  • Vitamin c: 11.3 mg
  • Vitamin e: 5.6 mg
  • Folate: 105.3 ug
  • Vitamin k: 28.6 ug
Minerals in spirulina (1 cup):
  • Calcium: 134.4 mg
  • Potassium: 1526.6 mg
  • Iron: 31.9 mg
  • Magnesium: 218.4 mg
  • Zinc: 2.2 mg
  • Selenium: 8.1 ug
  • Phosphorus: 132.2 mg
  • Copper: 6.8 mg
  • Manganese: 2.1 mg
  • Choline: 73.9 mg
There is no significant amounts of pantothenic acid or vitamin b12 in spirulina.

Similar to Spirulina for Riboflavin (Vit B2)

Here are some other vegetables with similarly abundant amounts of riboflavin (Vit B2) to spirulina:

Flavonoids and Carotenoids in Spirulina [3]

Spirulina contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of spirulina:

  • beta-carotene: 383 ug

Spirulina Nutrition Chart

Spirulina:

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sugar G
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Spirulina in Cooking

Spirulina can be consumed raw.


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