Is Spirulina Healthy?

Spirulina, a type blue-green marine seaweed, enjoys popularity as a dietary supplement or food additive. Dried spirulina is low in calories, containing just 20 calories per tablespoon. It also boosts your intake of essential nutrients, including vitamins and minerals.


Spirulina provides a source of vegetarian-friendly protein. Each tablespoon contains 4 grams of protein, with protein accounting for 80 percent of the calories in spirulina. You need protein as a source of amino acids -- chemicals your body needs to produce new protein in your tissues, as well as to promote brain function. While spirulina can certainly boost your protein intake, you should also eat other sources of protein. Spirulina is an incomplete protein, which means that it contains some, but not all, of the amino acids you need for good health. Pair spirulina with other protein-containing foods, such as whole grains, beans, eggs or meat to ensure that you get all the essential amino acids.


Spirulina provides a rich source of iron, an essential mineral. Iron helps fuel your metabolism -- it activates enzymes your cells need to produce energy. It also makes up an essential component of red blood cells and provides your cells with the oxygen they need to metabolize nutrients from your diet. A tablespoon of dried spirulina contains 2 milligrams of iron. This represents 25 percent of the daily iron intake recommendations for men and 11 percent for women, according to Langone Medical Center.


Spirulina is an excellent source of copper -- just a tablespoon of dried spirulina contains 427 micrograms of the mineral, or 47 percent of your recommended daily fiber intake, according to the NYU Langone Medical Center. Copper helps you make collagen, the protein your body uses to help hold tissue together. You also use copper to make melanin, the pigment found in your eyes, skin and hair. Copper helps keep you healthy as you age -- it protects your cells from free radical damage that would otherwise accelerate the aging process.

Eating More Spirulina

One of the easiest ways to incorporate spirulina into your diet is to blend it into smoothies and juices. Pairing spirulina with fruit offers some nutritional benefits -- the vitamin C found in many fruits helps your body better absorb the iron in the spirulina. Alternatively, try blending spirulina into Greek yogurt, then top your meal with chopped fruit and nuts for a nutritious breakfast, or mix spirulina into guacamole, hummus or other spreads to include in sandwiches or wraps.