Spirulina Nutritional Analysis

Spirulina is a form of blue-green algae sold as a supplement in powder, pill and flake form. It is a vegan source of protein, iron and most vitamins and minerals. Advocates of Spirulina supplementation maintain that it promotes immunity and may even ward off diseases such as cancer. Such benefits may partly be because of its high antioxidant content, but research has yet to prove any of these claims.

Calories and Macronutrients

About 4 tbsp. of dried Spirulina, or 1 oz., contain 81 calories and 16 g of protein. Just 2 g of fat are in 1 oz., with just 1 g being saturated fat. The algae provide 7 g of carbohydrates, with 1 g of fiber.

Vitamins

Spirulina is a source of the B-complex of vitamins, including .1 mg of vitamin B-6, 26.3 mcg of folate and 1 mg of pantothenic acid per ounce. It also provides .7 mg of thiamin and 1 mg of riboflavin; most adults should consume between 1.1 and 1.3 mg of thiamin and riboflavin daily. Spirulina also provides 160 IU of vitamin A, 1.8 mg of vitamin C, 1.4 mg of vitamin E and 7 mcg of vitamin K.

Minerals

Spirulina provides 8 mg of iron in 1 oz. -- the recommended daily value for men and nearly half of the daily recommended value for women. Spirulina also contains 34 mg of calcium, 55 mg of magnesium, 33 mg of phosphorus and 293 mg of sodium per ounce. With 382 mg of potassium in 1 oz., Spirulina is a high-potassium food that helps regulate blood pressure, muscle function and fluid balance. Spirulina also contains trace minerals, such as .5 mg of manganese, 2 mcg of selenium, .6 mg of zinc and 1.7 mg of copper.

Considerations

Although Spirulina contains protein, more efficient ways to meet your daily need for protein are to eat nuts, legumes, meats and dairy products. Purchase Spirulina from only trusted manufacturers, as poor-quality specimens may be tainted with toxic substances and heavy metals. Spirulina also provides some antioxidants, particularly beta carotene that helps scavenge free radicals in the body.