Spirulina (dried) nutrition facts
Per 1 cup · 112 g
of a 2,000 cal day
- Protein64g58% of calories
- Carbs27g24% of calories
- Fat8.6g18% of calories
- ✓ Protein-dense
- ✓ Cholesterol free
At a glance
One serving of Spirulina (dried) (1 cup, 112 g) has 325 calories, with 64 g of protein, 27 g of carbohydrates and 8.6 g of fat. Most of its energy comes from protein (58% of calories). It is high in protein (129% DV), Vitamin E (37% DV) and Vitamin K (24% DV). Keep an eye on sodium, which provides 51% of the daily value.
High in
20%+ of the daily value
- Protein129%
- Vitamin E37%
- Vitamin K24%
- Thiamine222%
- Riboflavin (B2)316%
- Niacin90%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Vitamin C13%
- Choline13%
- Calcium13%
- Phosphorus19%
- Selenium15%
Watch
20%+ of the daily value
- Sodium51%
Vitamins & minerals
Amounts for 1 cup (112 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 32 μg | 4% |
| Vitamin C | 11 mg | 13% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 3 mg | 222% |
| Riboflavin (B2) | 4 mg | 316% |
| Niacin | 14 mg | 90% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 105 μg | 26% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 4 mg | 78% |
| Choline | 74 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 134 mg | 13% |
| Iron | 32 mg | 399% |
| Potassium | 1,527 mg | 32% |
| Magnesium | 218 mg | 52% |
| Phosphorus | 132 mg | 19% |
| Zinc | 2 mg | 20% |
| Copper | 7 mg | 759% |
| Manganese | 2 mg | 93% |
| Selenium | 8 μg | 15% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 5 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 5 g | — |
| Aspartic acid | 6 g | — |
| Beta carotene | 383 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 9 g | — |
| Glycine | 3 g | — |
| Histidine | 1 g | — |
| Isoleucine | 4 g | — |
| Leucine | 6 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 0 μg | — |
| Serine | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 3 g | — |
| Valine | 4 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
7 calSpirulina (raw)1 oz−318 cal
10 calKos Spirulina Powder, Organic1 scoop−315 cal
20 calOrganika Spirulina2 tsp−305 cal
20 calImlak'esh Organics Spirulina Powder2 tsp−305 cal
10 calAxe Organics Dietary Supplement, Spirulina Powder1 scoop−315 cal
5 calKos Spirulina, Organic, Luminous Blue1 scoop−320 cal
Burning 325 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Spirulina (dried)?
One serving of Spirulina (dried) (1 cup) has 325 calories, which works out to 290 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Spirulina (dried) high in protein?
Yes. It has 64 g of protein per serving, and 58% of its calories come from protein (20 g of protein per 100 calories).
Is Spirulina (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spirulina (dried)?
1174 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spirulina (dried)?
3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
