Spirulina

Overview

Spirulina is a microalgae providing protein, antioxidants, and phycocyanin, but contains pseudovitamin B12 analogues that are inactive in humans. Spirulina has DIAAS 75-83, is methionine and lysine-limited, and contains some bioactive peptides.

Within the BRAIN Diet framework, by contrast, spirulina is dominated by pseudovitamin B12 analogues, which are inactive in humans and therefore unsuitable as a primary B12 source. Nonetheless, both algae provide antioxidant and amino acid support [1].

Key Nutritional Highlights

• Reports on characterization and Bioavailability of Vitamin B12-Compounds from Edible Algae [1]
• Spirulina is a microalgae providing protein, antioxidants, and phycocyanin, but contains pseudovitamin B12 analogues that are inactive in humans. [1]
• Spirulina has DIAAS 75-83, is methionine and lysine-limited, and contains some bioactive peptides.
• By contrast, spirulina is dominated by pseudovitamin B12 analogues, which are inactive in humans and therefore unsuitable as a primary B12 source.
• Nonetheless, both algae provide antioxidant and amino acid support.

Food Context

Synergies

• Pair with grains/legumes for amino acid balance

Preparation

• Not suitable as primary B12 source (contains inactive analogues)
• Provides other beneficial compounds
• Available as powder, tablets, or capsules

Essential Amino Acid Profile

Spirulina contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	290 kcal	—
Protein	57.5 g	—
Total fat	7.7 g	—
Saturated fat	2.7 g	—
Carbohydrates	23.9 g	—
Sugars	3.1 g	—
Fibre	3.6 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	28.5 mg	158.3%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Seaweed, spirulina, dried, FDC ID 170495, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

This value uses a documented composition interpretation. See FCIR-019.

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

1 substance in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

References

[1] Chlorella contains bioavailable, true vitamin B12 (cobalamin), confirmed in animal feeding trials, and may help close vegan nutrient gaps. By contrast, spirulina is dominated by pseudovitamin B12 analogues, which are inactive in humans and therefore unsuitable as a primary B12 source. Nonetheless, both algae provide antioxidant and amino acid support. Watanabe & Takenaka 2002. Characterization and Bioavailability of Vitamin B12-Compounds from Edible Algae.