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].
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
Nutrient Tables (per 100 g)
Selected food and preparation: Seaweed, spirulina, dried. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake 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
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Iron | 28.5 mg | 158.3% |
| Zinc | 2 mg | 18.2% |
| Magnesium | 195 mg | 46.4% |
| Phosphorus | 118 mg | 16.9% |
| Manganese | 1.9 mg | 82.6% |
| Selenium | 7.2 µg | 13.1% |
| Calcium | 120 mg | 12% |
| Potassium | 1363 mg | 40.1% |
| Copper | 6.1 mg | 677.8% |
| Choline | 66 mg | 12% |
| Folate | 94 µg | 23.5% |
| Vitamin B6 | 0.4 mg | 28% |
| Vitamin B2 | 3.7 mg | 282.3% |
| Vitamin B1 | 2.4 mg | 198.3% |
| Vitamin B3 | 12.8 mg | 80.1% |
| Vitamin B5 | 3.5 mg | 69.6% |
| Vitamin C | 10.1 mg | 11.2% |
| Vitamin E | 5 mg | 33.3% |
| Vitamin K | 25.5 µg | 21.3% |
This value uses a documented composition interpretation. See FCIR-019.
Substances
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.