Spirulina Calories & Nutrition Facts
Dried blue-green algae powder, usually used in teaspoon or tablespoon amounts; per-100g values are for nutrition comparison.
Quick answer
How many calories are in Spirulina?
Spirulina has 290 calories per 100g. A 1 tsp powder (3g) has about 9 calories. It is a calorie-dense food, with most calories coming from protein.
Source review
Spirulina Source and Supplement Safety Review
Reviewed May 17, 2026. This page treats spirulina as dried powder for nutrition math, not as a disease-treatment or detox recommendation. The useful comparison is per 100g, but the practical serving is a teaspoon or tablespoon amount.
- USDA FoodData Central lists dried spirulina values near 290 kcal and 57g protein per 100g; Calorique scales those values down to realistic powder servings.
- FDA warns that blue-green algae products can be affected by microcystin contamination if harvesting and testing controls fail, so label directions and third-party testing matter.
- FDA does not approve dietary supplements before marketing; the manufacturer is responsible for supplement safety, quality, labeling, and serving size.
- NIH ODS vitamin B12 guidance lists animal foods and fortified foods as reliable B12 sources, so do not use spirulina as the sole B12 plan for a vegan diet.
Practical Portion Guide for Spirulina
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 tsp powder (3g) | 9 kcal | 1.7g | 0.7g | 0.6g | 0.2g |
| 1 tbsp powder (7g) | 20 kcal | 4.0g | 1.7g | 1.4g | 0.6g |
| 2 tbsp powder (14g) | 41 kcal | 8.0g | 3.4g | 2.8g | 1.1g |
| 100g reference | 290 kcal | 57.0g | 24.0g | 20.0g | 8.0g |
Use the product label first. A realistic serving is usually closer to 1 teaspoon to 1 tablespoon of powder, while 100g is mainly a database comparison size.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 10 (Low)
How Spirulina Fits Into a Diet
Dried spirulina powder is best treated as a concentrated supplement-like ingredient, not a normal 100g food serving. It can add protein and minerals to a smoothie, yogurt bowl, or drink in small measured amounts.
Mix small amounts into smoothies, yogurt, oats, sauces, or water, and use normal foods such as beans, soy foods, dairy, eggs, fish, or meat when you need a full protein serving.
The per-100g reference aligns with USDA FoodData Central dried spirulina values, but tablets, powders, blends, sodium levels, and contaminant testing can vary by manufacturer.
Plan Around Spirulina
Compare Spirulina With Similar Superfoods
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Spirulina | 290 kcal | 57g | 24g | 8g | 4g |
| Maca Powder | 325 kcal | 14g | 71g | 4g | 7g |
| Chlorella | 411 kcal | 58g | 23g | 9g | 5g |
| Moringa Powder | 325 kcal | 27g | 38g | 6g | 20g |
| Acai Berry | 70 kcal | 1g | 4g | 5g | 2g |
| Cacao Nibs | 520 kcal | 14g | 38g | 43g | 33g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Spirulina: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Spirulina?
Spirulina contains 290 calories per 100g serving. This includes 228 calories from protein, 96 calories from carbohydrates, and 72 calories from fat.
Is Spirulina good for weight loss?
Spirulina is calorie-dense at 290 per 100g. For weight loss, use it in smaller portions and balance with lower-calorie, high-fiber foods to manage total intake.
How much protein is in Spirulina?
Spirulina contains 57g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Spirulina?
Track Spirulina by grams when precision matters. A practical starting point is 1 tsp powder (3g), which is about 9 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Spirulina keto-friendly?
Yes, Spirulina is keto-friendly with only 24g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Spirulina good for diabetics?
Spirulina is generally suitable for people with diabetes with a glycemic index of 10. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Spirulina?
Spirulina is a good source of vitamins B1, B2, B3, K and minerals including Iron, Copper, Manganese. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Spirulina?
Calorique standardizes Spirulina nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.