Nutrients in 500 calories of Spirulina

Raw Spirulina Seaweed (Spirulina spp.).

Weight per 500 Calories

Spirulina

1923g

Raw Spirulina Seaweed has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

64%

10%

26%

500 kcal ▼

Macro Nutrients

Spirulina

Energy500 kcal

17.2%

Raw Spirulina Seaweed has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.5 g

7.73%

Raw Spirulina Seaweed has 7.5 g of Fat per 500 calories, which is 7.73% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.6 g

8.1%

Raw Spirulina Seaweed has 2.5961538461538 g of Saturated Fat per 500 calories, which is 8.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.81 g

50.5%

Raw Spirulina Seaweed has 0.80769230769231 g of Omega 3 per 500 calories, which is 50.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.23 g

7.24%

Raw Spirulina Seaweed has 1.2307692307692 g of Omega 6 per 500 calories, which is 7.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Spirulina Seaweed has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate46.5 g

35.8%

Raw Spirulina Seaweed has 46.538461538462 g of Carbohydrate per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.77 g

7.96%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Spirulina Seaweed has 5.7692307692308 g of Sugars per 500 calories, which is 7.96% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber7.7 g

20.2%

Raw Spirulina Seaweed has 7.6923076923077 g of Fiber per 500 calories, which is 20.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein114 g

203%

Raw Spirulina Seaweed has 113.84615384615 g of Protein per 500 calories, which is 203% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spirulina

Vitamin A57.7 μg

6.4%

RAE, retinol activity equivalents

Raw Spirulina Seaweed has 57.692307692308 μg of Vitamin A per 500 calories, which is 6.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B14.27 mg

356%

Thiamine

Raw Spirulina Seaweed has 4.2692307692308 mg of Vitamin B1 per 500 calories, which is 356% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B26.58 mg

506%

Riboflavin

Raw Spirulina Seaweed has 6.5769230769231 mg of Vitamin B2 per 500 calories, which is 506% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B323 mg

144%

Niacin, nicotinic acid, niacinamide

Raw Spirulina Seaweed has 23 mg of Vitamin B3 per 500 calories, which is 144% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.25 mg

125%

Pantothenic acid

Raw Spirulina Seaweed has 6.25 mg of Vitamin B5 per 500 calories, which is 125% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

50.3%

Pyridoxine

Raw Spirulina Seaweed has 0.65384615384615 mg of Vitamin B6 per 500 calories, which is 50.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9173 μg

43.3%

Folates and Folic Acid

Raw Spirulina Seaweed has 173.07692307692 μg of Vitamin B9 per 500 calories, which is 43.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Spirulina Seaweed has 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C17.3 mg

19.2%

Ascorbic acid

Raw Spirulina Seaweed has 17.307692307692 mg of Vitamin C per 500 calories, which is 19.2% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Spirulina Seaweed has 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.42 mg

63%

Tocopherols and Tocotrienols

Raw Spirulina Seaweed has 9.4230769230769 mg of Vitamin E per 500 calories, which is 63% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K48 μg

40%

Phytomenadione or phylloquinone

Raw Spirulina Seaweed has 48.076923076923 μg of Vitamin K per 500 calories, which is 40% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spirulina

Calcium231 mg

23%

Raw Spirulina Seaweed has 230.76923076923 mg of Calcium per 500 calories, which is 23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper11.5 mg

1276%

Raw Spirulina Seaweed has 11.480769230769 mg of Copper per 500 calories, which is 1276% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron53.7 mg

671%

Raw Spirulina Seaweed has 53.653846153846 mg of Iron per 500 calories, which is 671% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium365 mg

87%

Raw Spirulina Seaweed has 365.38461538462 mg of Magnesium per 500 calories, which is 87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.58 mg

156%

Raw Spirulina Seaweed has 3.5769230769231 mg of Manganese per 500 calories, which is 156% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus212 mg

30.2%

Raw Spirulina Seaweed has 211.53846153846 mg of Phosphorus per 500 calories, which is 30.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2442 mg

72%

Raw Spirulina Seaweed has 2442.3076923077 mg of Potassium per 500 calories, which is 72% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.5 μg

24.5%

Raw Spirulina Seaweed has 13.461538461538 μg of Selenium per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1885 mg

126%

Raw Spirulina Seaweed has 1884.6153846154 mg of Sodium per 500 calories, which is 126% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.85 mg

35%

Raw Spirulina Seaweed has 3.8461538461538 mg of Zinc per 500 calories, which is 35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1744 g

47%

Raw Spirulina Seaweed has 1743.6538461538 g of Water per 500 calories, which is 47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Spirulina Seaweed:

500 calories of Spirulina has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It is an excellent source of Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It also has a good amount of Vitamin C.
This vegetable has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Spirulina Seaweed:

500 calories of Spirulina has outstanding amounts of Copper, Iron, Magnesium, Manganese and Sodium.
It is an excellent source of Calcium, Phosphorus, Potassium, Selenium and Zinc.

Macronutrients in 500 calories of Raw Spirulina Seaweed:

500 calories of Spirulina has outstanding amounts of Protein.
It is an excellent source of Omega 3, Carbohydrate and Fiber.
It also has a good amount of Fat, Saturated Fat, Omega 6 and Sugars.

Compare Raw Spirulina Seaweed with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Spirulina

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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