Spirulina is a type of algae or seaweed that is safe for human consumption. It is an excellent source of multiple nutrients, and is frequently dried and powdered before consumption. One of the most popular ways to consume spirulina is to blend it in smoothies, although you can also add it to many baked or cooked dishes.
Calories, Fat, Cholesterol and Sodium
One cup of dried spirulina contains 43.5 calories, which is just over 2 percent of your daily recommended caloric intake, based on a 2,000-calorie diet. It contains 1.2 g of total fat and 0.4 g of saturated fat, with no cholesterol. It contains 157.2 mg of sodium. Its relatively low calorie content and low levels of fat and sodium make it a good source of nutrition for individuals on a diet.
Protein
Each cup of dried spirulina contains 8.6 g of protein, which is about 17 percent of the daily recommended protein intake. According to the Harvard School of Public Health, lack of protein can cause loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.
B Vitamins
Spirulina contains significant amounts of the B complex vitamins, which your body uses to help process your food into energy. One cup contains 0.4 mg, or 23.8 percent of your daily recommendation of vitamin B-1, 0.6 mg, or 32.4 percent of your daily recommendation of vitamin B-2, 1.9 mg, or 9.6 percent of your daily recommendation of vitamin B-3, 0.5 mg, or 5.2 percent of your daily recommendation of vitamin B-5, and 0.1 mg, or 2.7 percent of your daily recommendation of vitamin B-6.
Minerals
One cup of dried spirulina contains 204.5 mg of potassium, which is 5.8 percent of your daily recommended intake. It also contains 17.7 mg of phosphorus, or 1.8 percent of your daily recommended intake, 4.3 mg of iron, or 23.8 percent of your daily recommended intake, and 18 mg of calcium, which is 1.8 percent of your daily recommended intake.
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