Spirulina has 57.5 g protein per 100 g dried – among the highest of any food. A systematic review (Mol Nutr Food Res 2025) found it improved iron status in animal models, though human trials remain limited. Practical daily doses (3–5 g) provide only 1.7–2.9 g protein.
How should I track Spirulina, dried?
Spirulina, dried is high in iron. Plant-based foods like Spirulina, dried often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
