Is Chlorella High in Magnesium? Unpacking the Nutritional Facts

November 20, 2025 •

4 min read

While celebrated as a nutrient-dense superfood, the question remains: is chlorella high in magnesium? According to a nutritional comparison table, a 1-ounce serving of chlorella contains 22% of the Daily Value for magnesium, a notably higher amount than its cousin, spirulina.

Quick Summary

Chlorella is a valuable source of magnesium, providing more per serving than spirulina, though the total amount depends on dosage. The green algae is also rich in iron, zinc, omega-3s, and protein, offering broad health benefits.

Key Points

Good Source: Chlorella is a good source of magnesium, with a standard 1-ounce serving containing more than its counterpart, spirulina.
Rich Nutritional Profile: Beyond magnesium, chlorella provides high levels of iron, zinc, active vitamin B12, and antioxidants like chlorophyll.
Detoxification Benefits: It is well-regarded for its ability to bind to and remove heavy metals from the body, supporting detoxification.
Better Bioavailability: Its nutrients are most accessible when the chlorella has been processed to break its hard outer cell wall.
Versatile Use: Available in powder and tablet forms, chlorella can be easily incorporated into smoothies or taken as a daily supplement.
Not the Highest Source: While a good contributor, foods like pumpkin seeds contain significantly more magnesium per serving than chlorella.

Chlorella's Magnesium Content: A Closer Look

When evaluating a food's nutritional value, context is key. The perception of whether a food is 'high' in a certain nutrient depends on the serving size and its comparison to other sources. While chlorella is a reliable source of magnesium, a single, small supplement dose may only contribute a fraction of your total daily needs. For instance, a 1-ounce (28g) serving of chloreella powder can supply a solid 22% of the daily value for magnesium. In contrast, a 1-ounce serving of raw pumpkin seeds, one of the richest food sources of the mineral, provides an impressive 156mg, or 37% of the DV.

This indicates that while chlorella provides a meaningful contribution, it is not the single highest source available. For those seeking a significant magnesium boost, diversifying your intake with a variety of foods is crucial. However, for a plant-based supplement, chlorella offers an excellent dose of magnesium alongside a powerful spectrum of other nutrients.

Furthermore, for chlorella's nutrients to be optimally absorbed, it must undergo a processing method to break its tough outer cell wall. Ensure you choose a reputable product that specifies it has a 'broken' cell wall to reap the full magnesium benefits.

The Full Nutritional Power of Chlorella

Chlorella's appeal extends far beyond its magnesium content. This green algae is a true nutritional powerhouse, packed with a wide array of vitamins, minerals, and other beneficial compounds. Its impressive nutritional profile includes:

Complete Protein: Chlorella is a complete protein source, meaning it contains all nine essential amino acids necessary for human health. Its protein content ranges from 50–60% of its dry weight.
Active Vitamin B12: Unlike spirulina, chlorella contains a bioavailable, or active, form of vitamin B12, making it a valuable addition for individuals on plant-based diets.
High in Iron and Zinc: Chlorella is exceptionally rich in iron and zinc, providing 202% and 133% of the daily value per 1-ounce serving, respectively.
Omega-3s: This microalgae also contains heart-healthy omega-3 fatty acids, which have been linked to reduced inflammation and a lower risk of heart disease.
Chlorophyll and Antioxidants: Chlorella is one of the highest known sources of chlorophyll. Along with other antioxidants like vitamin C, lutein, and beta-carotene, it helps protect cells from damage,.

Health Benefits Driven by Chlorella's Nutrients

The synergistic effect of chlorella's nutrient profile provides several potential health benefits, many of which are supported by research.

Detoxification: Chlorella is renowned for its ability to bind to heavy metals and toxins, assisting the body in their removal. This is partly due to its high chlorophyll content.
Immune System Support: Several studies indicate that chlorella can enhance immune function, potentially increasing the production of immune cells and antibodies.
Cardiovascular Health: Some research suggests that chlorella supplementation may help regulate blood pressure and cholesterol levels, reducing risk factors for heart disease.
Improved Energy and Endurance: The combination of B vitamins, iron, and magnesium found in chlorella can support energy production and muscle function, which can be particularly beneficial for athletes.

Comparison Table: Chlorella vs. Spirulina

While both are popular green superfoods, their nutritional profiles have some key differences. Here's a quick comparison based on standard 1-ounce servings, according to Healthline:


Nutrient	Chlorella	Spirulina
Magnesium	22% DV	14% DV
Iron	202% DV	44% DV
Zinc	133% DV	4% DV
Omega-3s	Higher Amount	Lower Amount
Protein	~16g	~16g (can be slightly higher)
Digestibility	Needs processing to break cell wall	Easily digested

How to Incorporate Chlorella into Your Daily Routine

Adding chlorella to your diet is simple. It is most commonly available as a powder or in tablet form.

In Smoothies: The powdered form can be easily blended into smoothies. Its strong, earthy taste is easily masked by ingredients like fruit, milk, or yogurt.
Mixed with Liquids: For a simpler approach, mix the powder with a glass of juice or water.
As Tablets: If the taste is an issue, tablets offer a convenient, tasteless way to get your daily dose. Common dosages range from 3-10 grams daily.

For a detailed breakdown comparing chlorella and spirulina, see this resource from Healthline.

Conclusion: Is Chlorella High in Magnesium?

So, is chlorella high in magnesium? The answer is nuanced. While it is a good and reliable source of magnesium, often superior to spirulina, it's not the single richest food source available. Its true value lies in its comprehensive nutritional profile, providing a broad spectrum of minerals, vitamins, antioxidants, and complete protein. For those looking to increase their magnesium intake, chlorella is a fantastic option as part of a varied and balanced diet that also includes other magnesium-rich foods like nuts, seeds, and leafy greens.

Frequently Asked Questions

Yes, nutritional comparisons consistently show that chlorella contains a higher percentage of the Daily Value for magnesium per serving compared to spirulina.

The magnesium content depends on the serving size. A larger dose of powder, such as 1 ounce (28g), can provide a significant amount (around 22% DV), while a smaller, standard supplement dose will offer a more modest contribution.

The magnesium in chlorella contributes to several benefits, including supporting energy metabolism, improving muscle function, and helping to regulate blood sugar levels.

The form doesn't affect the magnesium content, but tablets are often preferred for convenience and to avoid the strong, earthy taste of the powder. As long as the cell wall is broken, both forms offer the same nutritional value.

While generally safe for most people, some may experience digestive discomfort initially. It can also be high in vitamin K, which may interact with blood-thinning medications.

Yes, chlorella has a tough cell wall that humans cannot digest. Reputable supplements are processed to break this wall, ensuring the nutrients, including magnesium, are bioavailable.

No, it is best to get magnesium from a variety of sources. While chlorella is a good supplement, a balanced diet including foods like nuts, seeds, and leafy greens is crucial for meeting your full daily requirement.