Edible parts
Seaweed (as sold)
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1213 kJ / 290 kcal | 14% |
| Protein | 57.47 g | 115% |
| Carbohydrate | 23.9 g | 9% |
| Natural sugars | 3.1 g | 3% |
| Fat | 7.72 g | 11% |
| Saturated fat | 2.65 g | 13% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 3.6 g |
| Monounsaturated fat | 0.68 g |
| Polyunsaturated fat | 2.08 g |
| Omega-3 (ALA) | 0.82 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 29 µg RAE | 4% |
| Vitamin C | 10.1 mg | 13% |
| Vitamin E | 5 mg | 42% |
| Vitamin K | 25.5 µg | 34% |
| Folate | 94 µg | 47% |
| Thiamin (B1) | 2.38 mg | 216% |
| Riboflavin (B2) | 3.67 mg | 262% |
| Niacin (B3) | 12.82 mg | 80% |
| Pantothenic acid (B5) | 3.48 mg | 58% |
| Vitamin B6 | 0.36 mg | 26% |
| Choline | 66 mg | — |
| Calcium | 120 mg | 15% |
| Iron | 28.5 mg | 204% |
| Magnesium | 195 mg | 52% |
| Potassium | 1363 mg | 68% |
| Zinc | 2 mg | 20% |
| Copper | 6.1 mg | 610% |
| Manganese | 1.9 mg | 95% |
| Phosphorus | 118 mg | 17% |
| Selenium | 7.2 µg | 13% |
| Sodium | 1048 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Seaweed, spirulina, dried (USDA FDC SR Legacy 170495). Nutrients the row does not report are left blank.
Prep notes
Powder. Iron and protein look huge because the serving is dry.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Spirulina (Arthrospira platensis) is listed in Thrive’s plant atlas under seaweed. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Seaweed (as sold).