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Nutrients in 300 calories of Spirulina

Raw Spirulina Seaweed (Spirulina spp.).

Weight per 300 Calories

Spirulina
1154g

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

Macros Ratio

Protein Fat Carbs
64%
10%
26%
300 kcal ▼

Macro Nutrients

Spirulina
Energy300 kcal
10.3%
Raw Spirulina Seaweed has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat4.5 g
4.64%
Raw Spirulina Seaweed has 4.5 g of Fat per 300 calories, which is 4.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.56 g
4.87%
Raw Spirulina Seaweed has 1.5576923076923 g of Saturated Fat per 300 calories, which is 4.87% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.48 g
30.3%
Raw Spirulina Seaweed has 0.48461538461538 g of Omega 3 per 300 calories, which is 30.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.74 g
4.34%
Raw Spirulina Seaweed has 0.73846153846154 g of Omega 6 per 300 calories, which is 4.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Spirulina Seaweed has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28 g
21.5%
Raw Spirulina Seaweed has 27.923076923077 g of Carbohydrate per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.46 g
4.77%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Spirulina Seaweed has 3.4615384615385 g of Sugars per 300 calories, which is 4.77% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber4.6 g
12%
Raw Spirulina Seaweed has 4.6153846153846 g of Fiber per 300 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein68.3 g
122%
Raw Spirulina Seaweed has 68.307692307692 g of Protein per 300 calories, which is 122% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Spirulina
Vitamin A34.6 μg
3.85%
RAE, retinol activity equivalents
Raw Spirulina Seaweed has 34.615384615385 μg of Vitamin A per 300 calories, which is 3.85% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12.56 mg
213%
Thiamine
Raw Spirulina Seaweed has 2.5615384615385 mg of Vitamin B1 per 300 calories, which is 213% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B23.95 mg
304%
Riboflavin
Raw Spirulina Seaweed has 3.9461538461538 mg of Vitamin B2 per 300 calories, which is 304% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B314 mg
86.3%
Niacin, nicotinic acid, niacinamide
Raw Spirulina Seaweed has 13.8 mg of Vitamin B3 per 300 calories, which is 86.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.75 mg
75%
Pantothenic acid
Raw Spirulina Seaweed has 3.75 mg of Vitamin B5 per 300 calories, which is 75% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.39 mg
30%
Pyridoxine
Raw Spirulina Seaweed has 0.39230769230769 mg of Vitamin B6 per 300 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9104 μg
26%
Folates and Folic Acid
Raw Spirulina Seaweed has 103.84615384615 μg of Vitamin B9 per 300 calories, which is 26% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Spirulina Seaweed has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C10.4 mg
11.5%
Ascorbic acid
Raw Spirulina Seaweed has 10.384615384615 mg of Vitamin C per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Spirulina Seaweed has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.65 mg
37.7%
Tocopherols and Tocotrienols
Raw Spirulina Seaweed has 5.6538461538462 mg of Vitamin E per 300 calories, which is 37.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K29 μg
24%
Phytomenadione or phylloquinone
Raw Spirulina Seaweed has 28.846153846154 μg of Vitamin K per 300 calories, which is 24% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Spirulina
Calcium138 mg
14%
Raw Spirulina Seaweed has 138.46153846154 mg of Calcium per 300 calories, which is 14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper6.9 mg
765%
Raw Spirulina Seaweed has 6.8884615384615 mg of Copper per 300 calories, which is 765% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron32 mg
402%
Raw Spirulina Seaweed has 32.192307692308 mg of Iron per 300 calories, which is 402% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium219 mg
52%
Raw Spirulina Seaweed has 219.23076923077 mg of Magnesium per 300 calories, which is 52% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.15 mg
93%
Raw Spirulina Seaweed has 2.1461538461538 mg of Manganese per 300 calories, which is 93% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus127 mg
18%
Raw Spirulina Seaweed has 126.92307692308 mg of Phosphorus per 300 calories, which is 18% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1465 mg
43%
Raw Spirulina Seaweed has 1465.3846153846 mg of Potassium per 300 calories, which is 43% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium8.08 μg
14.7%
Raw Spirulina Seaweed has 8.0769230769231 μg of Selenium per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1131 mg
75.4%
Raw Spirulina Seaweed has 1130.7692307692 mg of Sodium per 300 calories, which is 75.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.3 mg
21%
Raw Spirulina Seaweed has 2.3076923076923 mg of Zinc per 300 calories, which is 21% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1046 g
28.3%
Raw Spirulina Seaweed has 1046.1923076923 g of Water per 300 calories, which is 28.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Spirulina Seaweed:
Minerals in 300 calories of Raw Spirulina Seaweed:
Macronutrients in 300 calories of Raw Spirulina Seaweed:



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