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Spirulina Nutrition Facts: Is Spirulina Good for You?
Dried spirulina provides very high amounts of protein, iron, copper, and several B vitamins per serving. It is also high in sodium, containing 46% of the daily value per 100 grams. Whether it is a beneficial addition to your diet depends on the portion size you consume and how it fits with your other food choices, particularly your total sodium intake for the day.
Per 100 g · Seaweed, spirulina, dried
What stands out in spirulina
- High in protein. A 100-gram portion of dried spirulina contains 57.5 grams of protein, which is 115% of the Daily Value (DV).
- Source of key minerals. This amount is high in iron, with 158% of the DV, and copper, with 678% of the DV. It is also high in magnesium and manganese.
- High in B vitamins. Spirulina is high in several B vitamins, providing 198% of the DV for Thiamin (B1), 282% for Riboflavin (B2), and 80% for Niacin (B3) per 100 grams.
- High sodium content. Per 100 grams, dried spirulina contains 1,048 milligrams of sodium, which accounts for 46% of the recommended daily limit.
What to keep in mind
- The nutrition information is based on 100 grams of dried spirulina, which is much more than a typical serving size of one tablespoon.
- This food is high in sodium, providing 46% of the daily value per 100 grams.
- The data shows this product contains no Vitamin B12 or Vitamin D.
Spirulina nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 290 kcal | – |
| Protein | 57.5 g | 115% |
| Total fat | 7.7 g | 10% |
| Saturated fat | 2.6 g | 13% |
| Monounsaturated fat | 0.68 g | – |
| Polyunsaturated fat | 2.1 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 23.9 g | 9% |
| Dietary fiber | 3.6 g | 13% |
| Total sugars | 3.1 g | – |
| Water | 4.7 g | – |
| Sodium | 1,048 mg | 46% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 1,363 mg | 29% |
| Calcium | 120 mg | 9% |
| Iron | 28.5 mg | 158% |
| Magnesium | 195 mg | 46% |
| Phosphorus | 118 mg | 9% |
| Zinc | 2 mg | 18% |
| Copper | 6.1 mg | 678% |
| Manganese | 1.9 mg | 83% |
| Selenium | 7.2 mcg | 13% |
| Vitamin A (RAE) | 29 mcg | 3% |
| Vitamin C | 10.1 mg | 11% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 25.5 mcg | 21% |
| Thiamin (B1) | 2.4 mg | 198% |
| Riboflavin (B2) | 3.7 mg | 282% |
| Niacin (B3) | 12.8 mg | 80% |
| Vitamin B6 | 0.36 mg | 21% |
| Folate (DFE) | 94 mcg | 24% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 66 mg | 12% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Spirulina by portion
The nutritional impact of spirulina changes significantly with portion size. A 1 tablespoon serving, weighing 7 grams, provides 20 calories and 4 grams of protein. A 1 cup portion is much larger at 112 grams and contains 325 calories and about 64 grams of protein. While the nutrient percentages are based on a 100-gram amount, most people use smaller portions like a single tablespoon.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 112 g | 325 | 64.4 g | 26.8 g | 4 g | 8.6 g |
| 1 tablespoon | 7 g | 20 | 4 g | 1.7 g | 0.3 g | 0.5 g |
How spirulina compares with other condiments, snacks and spices
The USDA classifies dried spirulina in a group with other condiments, snacks and spices. Among the 16 foods in this group, spirulina ranks highest for protein and folate content. It also ranks second for potassium, iron, magnesium, and Vitamin C. Its nutritional profile is quite different from other items in its category like turmeric or cinnamon, which have significantly less protein (about 10 g and 4 g, respectively) and more carbohydrates. Unlike many snacks, such as soft pretzels, spirulina is very low in sugar and contains no cholesterol.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Spirulina | 290 | 57.5 g | 23.9 g | 3.6 g | 7.7 g |
| Turmeric | 312 | 9.7 g | 67.1 g | 22.7 g | 3.2 g |
| Cinnamon | 247 | 4 g | 80.6 g | 53.1 g | 1.2 g |
| Soft Pretzels | 338 | 8.2 g | 69.4 g | 1.7 g | 3.1 g |
| Vanilla Ice Cream | 207 | 3.5 g | 23.6 g | 0.7 g | 11 g |
Quick answers
How much protein is in a tablespoon of spirulina?
A 1 tablespoon serving of dried spirulina has 4 grams of protein.
Is spirulina high in sugar?
Dried spirulina is low in sugar. A 100-gram amount contains 3.1 grams of total sugars, and a single tablespoon serving has just 0.2 grams.
How many calories are in spirulina?
The calorie count depends on the serving size. A tablespoon of dried spirulina has 20 calories, while a 1 cup portion contains 325 calories.
When to talk to a doctor or dietitian
- At 1,363 mg of potassium per 100 g, spirulina is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- With 1,048 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- Seaweed and algae products can vary a lot in iodine and other minerals. If you have a thyroid condition, ask your doctor before eating them often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how spirulina fits your situation.
Last updated October 21, 2026