Seaweed Spirulina (Dried)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Seaweed, spirulina, dried
Vegetables and Vegetable Products
A 100g serving covers 678% of the daily recommended Copper, making Seaweed Spirulina (Dried) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (57.5g), fat (7.7g), and carbohydrates (23.9g) per 100g. Seaweed Spirulina (Dried) packs 290 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 1048mg per 100g (46% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 3.6g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Seaweed Spirulina (Dried) delivers meaningful amounts of 20 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein58%57.5 g
- Fat18%7.7 g
- Carbs24%23.9 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 4.7 | G |
| Energy | 290 | KCAL |
| Protein | 57.5 | G |
| Total lipid (fat) | 7.7 | G |
| Carbohydrate, by difference | 23.9 | G |
| Fiber, total dietary | 3.6 | G |
| Total Sugars | 3.1 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 10.1 | MG |
| Thiamin | 2.4 | MG |
| Riboflavin | 3.7 | MG |
| Niacin | 12.8 | MG |
| Vitamin B-6 | 0.36 | MG |
| Folate, total | 94.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 29.0 | UG |
| Vitamin E (alpha-tocopherol) | 5.0 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 25.5 | UG |
| Calcium, Ca | 120 | MG |
| Iron, Fe | 28.5 | MG |
| Magnesium, Mg | 195 | MG |
| Phosphorus, P | 118 | MG |
| Potassium, K | 1363 | MG |
| Sodium, Na | 1048 | MG |
| Zinc, Zn | 2.0 | MG |
| Copper, Cu | 6.1 | MG |
| Manganese, Mn | 1.9 | MG |
| Selenium, Se | 7.2 | UG |
| Energy | 1213 | kJ |
| Ash | 6.2 | G |
| Pantothenic acid | 3.5 | MG |
| Folic acid | 0 | UG |
| Folate, food | 94.0 | UG |
| Folate, DFE | 94.0 | UG |
| Choline, total | 66.0 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 342 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 570 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 2.6 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.07 | G |
| SFA 16:0 | 2.5 | G |
| SFA 18:0 | 0.08 | G |
| Fatty acids, total monounsaturated | 0.68 | G |
| MUFA 16:1 | 0.33 | G |
| MUFA 18:1 | 0.35 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 2.1 | G |
| PUFA 18:2 | 1.3 | G |
| PUFA 18:3 | 0.82 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.93 | G |
| Threonine | 3.0 | G |
| Isoleucine | 3.2 | G |
| Leucine | 4.9 | G |
| Lysine | 3.0 | G |
| Methionine | 1.1 | G |
| Cystine | 0.66 | G |
| Phenylalanine | 2.8 | G |
| Tyrosine | 2.6 | G |
| Valine | 3.5 | G |
| Arginine | 4.1 | G |
| Histidine | 1.1 | G |
| Alanine | 4.5 | G |
| Aspartic acid | 5.8 | G |
| Glutamic acid | 8.4 | G |
| Glycine | 3.1 | G |
| Proline | 2.4 | G |
| Serine | 3.0 | G |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| tablespoon (7g) | 20 | 4g | 0.5g | 1.7g |
| cup (112g) | 325 | 64.4g | 8.6g | 26.8g |
Scaled from Seaweed Spirulina (Dried)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Seaweed Spirulina (Dried) is a excellent source of Iron (158% DV) — see top foods ranked by Iron
- Seaweed Spirulina (Dried) is a excellent source of Protein (115% DV) — see top foods ranked by Protein
- Seaweed Spirulina (Dried) is a excellent source of Sodium (46% DV) — see top foods ranked by Sodium
- Seaweed Spirulina (Dried) is a excellent source of Magnesium (46% DV) — see top foods ranked by Magnesium
- Seaweed Spirulina (Dried) is a excellent source of Potassium (29% DV) — see top foods ranked by Potassium
Dietary Considerations
With 1363mg of potassium per 100g, individuals on a renal diet should moderate their intake of Seaweed Spirulina (Dried). See the Kidney Disease & Low-Potassium Diet guide for more.
At 1048mg of sodium per 100g, Seaweed Spirulina (Dried) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.
Seaweed Spirulina (Dried) provides 28.5mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
The antioxidant content of Seaweed Spirulina (Dried) supports anti-inflammatory dietary patterns. See the Anti-Inflammatory Diet Guide.
Rankings Among 8,262 USDA Foods
- Protein: top <1% (#1 of 8,262)
- Iron: top 1% (#83 of 8,262)
- Potassium: top 2% (#165 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170495.
View on USDA FoodData Central →