Spirulina: Protein-Rich Blue-Green Algae (Nutrition, Benefits & Uses)

Spirulina is a **blue-green microalgae** (genus *Arthrospira*) sold as powder, flakes, or tablets. It has a deep green-blue color and a savory, marine taste.

**Per 100 g (powder):** ~**290–400 kcal**, **57–65 g protein**, **5–8 g fat** (with some omega-6), **20–25 g carbs**; high in **iron**, **copper**, **B2**, and **phycocyanin** (antioxidant pigment). **Typical serving (1 Tbsp ≈ 7 g):** ~20–30 kcal, ~4 g protein, ~1 g fat.

- **Complete protein** profile for a plant source (all essential AAs) - Natural **antioxidants** (phycocyanin, chlorophyll) - Provides **iron** and **B vitamins (not active B12)** - Convenient boost for smoothies, bowls, and savory dips

- **Not a reliable B12 source** (contains analogs/pseudo-B12) - Choose **tested, reputable brands** to avoid contamination (heavy metals, microcystins) - People with **PKU** should avoid high intakes (contains phenylalanine) - Possible **iodine sensitivity** is usually lower than seaweeds but check labels - May interact with immunomodulating meds—consult a professional if needed

- Start with **½–1 tsp** in **smoothies**, yogurt, or juice - Stir into **energy balls**, **overnight oats**, or **chia pudding** - For savory: blend into **hummus**, green **pesto**, or sprinkle on **salads & bowls** - Pair with citrus, pineapple, banana, mint, or cocoa to balance flavor

Spirulina is a concentrated source of protein and antioxidants—use small amounts daily in drinks or dishes from trusted, tested suppliers.