Know what’s on your plate
Spirulina seaweed
Calories & nutrition facts
spirulina (spirulina sp.), fresh, raw
Nutrition facts
Per 100 g% DV- Calories 36 kcal —
- Protein 5.9 g 12%
- Carbohydrate 2 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 1%
- Fibre 0.4 g 1%
- Sugars 0.3 g —
- Sodium 98 mg 4%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2.8 µg 0%
- Vitamin C 0.9 mg 1%
- Vitamin D 0 µg 0%
- Vitamin K 2.5 µg 2%
- Thiamin (B1) 0.22 mg 18%
- Riboflavin (B2) 0.34 mg 26%
- Niacin (B3) 1.2 mg 8%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 12 mg 1%
- Iron 2.8 mg 16%
- Magnesium 19 mg 5%
- Phosphorus 11 mg 1%
- Potassium 127 mg 3%
- Zinc 0.2 mg 2%
- Copper 0.6 mg 67%
- Manganese 0.19 mg 8%
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Questions about Spirulina seaweed
What is spirulina seaweed, and is it really seaweed?
Despite the name, spirulina is a blue-green micro-organism called a cyanobacterium, not a seaweed or a plant. It is usually sold dried as a vivid green-blue powder or pressed into tablets.
How do you use spirulina powder in food?
Whisk a small amount into a smoothie, yoghurt dressing or hummus, or blend it into a dip after cooking. Its earthy, savoury flavour and strong colour can take over a delicate dish, so start with a pinch.
Can you cook spirulina, or should you add it after cooking?
You can stir it into soups, sauces or porridge, but add it near the end rather than boiling it for a long time. That helps preserve its bright colour and avoids spreading its distinctive flavour through the whole 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; moisture can make the powder clump.
What does spirulina taste like, and what goes well with it?
It tastes earthy, savoury and slightly marine. Lemon, garlic, avocado, cucumber and yoghurt balance it well in dips and dressings; banana or berries can soften its flavour in smoothies.
Is spirulina a good source of protein?
A typical small serving contributes much less protein than a large portion of beans, eggs or fish: 5.9 g per 100 g, but spirulina is usually used by the spoonful or in tablets. It is better treated as a flavourful supplement to a varied meal than as its main protein.
Does spirulina contain vitamin B12?
Spirulina is not a reliable source of vitamin B12, even though some products may contain compounds that resemble it but are not useful B12. Do not rely on it to meet your B12 needs.
Is spirulina safe to eat raw?
Commercial spirulina powder is generally eaten without cooking, but quality matters: products contaminated during cultivation can contain harmful microbes or toxins. Choose a reputable, tested product, and avoid spirulina gathered from an unknown water source.
Source: ANSES–Ciqual (France) 20982 · per 100 g · carbohydrate per EU label, fibre excluded
