Know what’s on your plate
Spirulina
Calories & nutrition facts
dried, dehydrated
Nutrition facts
Per 100 g% DV- Calories 374 kcal —
- Protein 60 g 121%
- Carbohydrate 18 g 6%
- Fat 6.3 g 8%
- Saturated fat 3.3 g 16%
- Fibre 2.7 g 10%
- Sugars 1.2 g —
- Sodium 755 mg 33%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12900 µg 1433%
- Vitamin C 57.2 mg 64%
- Vitamin D 0 µg 0%
- Vitamin E 11.2 mg 75%
- Vitamin K 1270 µg 1058%
- Thiamin (B1) 4.2 mg 349%
- Riboflavin (B2) 2.6 mg 201%
- Niacin (B3) 9.1 mg 57%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.75 mg 44%
- Folate (B9) 279 µg 70%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 469 mg 36%
- Iron 80.6 mg 448%
- Magnesium 615 mg 146%
- Phosphorus 1100 mg 88%
- Potassium 1560 mg 33%
- Zinc 4.3 mg 39%
- Copper 0.9 mg 100%
- Manganese 3.9 mg 171%
- Selenium 34.8 µg 63%
- Iodine 22.4 µg 15%
Similar foods
Questions about Spirulina
How much spirulina powder should you add to a smoothie?
Start with about a teaspoon (around 3 g); its seaweed-like taste can take over if you use too much. Blend it with banana, berries, citrus or yoghurt to soften the flavour.
Does spirulina need cooking?
No. Stir the powder into a smoothie, yoghurt, porridge or a dressing after cooking; prolonged heating can dull its colour and flavour. For an even texture, whisk it first into a little water or lemon juice.
What does spirulina taste like, and how can you make it less strong?
It tastes savoury, earthy and slightly marine. Pair it with sharp or sweet flavours such as lemon, pineapple, mango or berries, rather than adding it to a delicate-tasting dish.
How should you store spirulina powder?
Keep it tightly sealed in a cool, dry, dark cupboard, away from steam and strong-smelling foods. Use a dry spoon and close the packet promptly to prevent moisture getting in.
Can you use spirulina in pesto or pasta?
Yes. Whisk a small amount into pesto, hummus or a lemony dressing, or stir it through pasta sauce just before serving. Adding it at the end preserves its vivid green colour better than simmering it.
Is spirulina a plant or an algae?
Despite often being called blue-green algae, spirulina is a type of cyanobacterium: a photosynthetic microbe, not a plant or true seaweed. The powder is made by harvesting and drying it.
Is spirulina a good source of vitamin B12?
No. Spirulina does not provide reliable active vitamin B12, so it should not be relied on as a source of this vitamin. Its protein content is 60 g per 100 g, but a usual serving of powder is much smaller.
Is spirulina safe to eat raw?
Spirulina powder is normally eaten without cooking, but choose a product from a reputable source because poorly controlled growing or processing can allow contamination. Avoid powders with a musty smell or signs of moisture.
Source: ANSES–Ciqual (France) 11086 · per 100 g · carbohydrate per EU label, fibre excluded
