The best edible algae compared – and how to choose wisely!

Key Takeaways

• Algae fall into two main categories: Microalgae (like spirulina and chlorella) are nutrient-dense, while macroalgae (like kelp and sea moss) are more food-like.
• Microalgae offer concentrated nutrition: High in protein, omega-3s, antioxidants, and easier to digest in many cases.
• Macroalgae provide minerals and culinary value: Rich in iodine and fiber but generally less nutrient-dense than microalgae.
• Sourcing and processing are critical: Clean, controlled environments help reduce risks of contaminants like heavy metals and toxins.
• Different types serve different roles: Microalgae function as a nutrient foundation, while macroalgae complement a broader diet.

There are numerous types of edible algae. While they’re all nutritious, delicious, and sustainable, they’re not created equal. The ocean provides beneficial minerals beyond what the soil has, but can also be a source of heavy metals, pollutants, and microplastics. Therefore, you want to choose the right clean algae for your health goals.

With growing popularity around algae products, it is important to understand what you’re consuming and why that sourcing matters. In this article, we explore the main types of edible algae, their pros and cons, and how different edible algae compare with respect to nutrition, consumption, and potential disadvantages.

What Are Edible Algae Types, Advantages, and Disadvantages?

Algae fall into two major groups: the microscopic microalgae and plant-like macroalgae. Microalgae, like spirulina and chlorella, are consumed as concentrated functional foods that provide dense nutrition or natural food color [1]. On the other hand, macroalgae like kelp and sea moss act more as culinary vegetables, with more variability and lower nutrient concentrations [2].

Microalgae

Microalgae are so tiny you typically can’t see individual units without a microscope, but you can see their color when many of them are together collectively. Most are made of just one cell or small clusters of cells. They’re the microorganisms that color the lake and oceans, whether it’s dark green or turquoise. Some are freshwater, others saltwater, and some thrive in both. They live suspended in water, grow fast, and naturally multiply on their own. The most common microalgae are what we use in ENERGYbits® products: spirulina and chlorella.

Key Edible Microalgae Species:

• Arthrospira platensis (spirulina): high in protein, chlorophyll, antioxidants, and minerals [3]

• Chlorella pyrenoidosa: dense in chlorophyll, vitamins, minerals, proteins, and Chlorella Growth Factor [4] 

• Chlorella vulgaris: similar to C. pyrenoidosa with a few nutritional differences [5]

• Schizochyrium: common source of DHA in omega-3 products [6]

• Crypthecodinium cohnii: DHA-rich microalgae often used in supplements and baby formula [7]

• Haematococcus pluvialis: primary natural source of astaxanthin, a red-pigmented antioxidant [8] 

• Dunaliella salina: rich in beta-carotene [9] 

Microalgae Advantages

Microalgae grow faster than macroalgae, so they can be harvested more frequently, which means they are less likely to accumulate environmental toxins than macroalgae [10]. This rapid growth also means they can produce large amounts of nutrients in a relatively small space [10].

Nutritionally, microalgae are impressive! Many species are naturally high in protein, making up an average of 30-70% of their dry weight [10]. The microalgae proteins are complete plant-based proteins. Plus, they contain healthy omega-3 fatty acids like EPA and DHA, antioxidants, vitamins, and beneficial phytochemicals [10]. Some varieties are also easier to digest than seaweeds because they lack tough, fibrous cell walls [10]. 

Limitations of Microalgae

The water they’re grown in and the processing can affect whether the microalgae are safe to consume. Microalgae can absorb toxic heavy metals or be contaminated with harmful microorganisms from the water [11]. That means wild-harvested microalgae are typically not safe to consume raw. 

Reputable manufacturers grow their microalgae in a controlled environment using clean water, with regular monitoring. 

Improper processing, including using high heat or chemical solvents, can also degrade nutrients, introduce toxic contaminants, or reduce digestibility [12]. Imported ingredients that are in powder form are also more prone to adulterations. Therefore, reputable vendors test their finished product to ensure no toxic or microbial contamination. 

ENERGYbits® uses two very specific microalgae species: Arthrospira platensis and Chlorella pyrenoidosa, both grown in Taiwan. They are cultivated under tightly controlled conditions, and mechanically processed to crack the outer shell to naturally preserve nutrients and bioavailability. They are also grown in fresh water and tightly quality controlled to prevent contamination with pollutants and heavy metals. Lastly, our products are third party-tested in FDA-certified labs to ensure purity, safety, and nutrient density. 

Macroalgae

Macroalgae, or the seaweeds, are plant-like marine organisms grown in shallow water [2]. They are often used in coastal cuisines like vegetables or for texture [2]. Generally, when grown in clean water, macroalgae are safer for raw consumption than microalgae.

Key Macroalgae Types:

Macroalgae are classified based on their color [2]:

• Brown algae (Phaeophyceae): wakame, kelp, and bladderwrack

• Red algae (Rhodophyta): sea moss, nori, and dulse

• Green algae (Chlorophyta): sea lettuce, sea grapes

Advantages of Macroalgae

Seaweeds can be a rich source of minerals, including iodine, potassium, and magnesium. They also contain vitamins (A, B, C, D, E), omega-3s, and antioxidants [2]. Often eaten like vegetables, they add the umami taste. Many contain prebiotic fibers and polysaccharides, which can help support the gut flora and digestion [2].

Limitations of Macroalgae (Including Sea Moss Gels)

1. The tough, complex cell walls with unfamiliar fiber types can cause gas or digestive discomfort for sensitive people and make nutrients harder to access [2].

2. Some algae require complex processing to extract certain beneficial components [2]. 

3. Compared to microalgae, macroalgae have less protein and fewer concentrated nutrients. 

4. All seawater macroalgae contain iodine, which can cause issues for those who need to limit iodine consumption. 

5. Since they take longer to grow and have larger surface areas than microalgae, they can bioaccumulate more heavy metals and toxins than microalgae [2].

Key Algae Species Health Benefits Comparisons

Arthrospira (Spirulina) platensis vs. Other Spirulina

Spirulina includes a couple of closely-related species, but A. platensis is the one most often studied and has the most researched-backed benefits [13]. All spirulina types are rich sources of protein (55-77% by weight), amino acids, iron, B vitamins, and phycocyanin [13]. Most studies showing benefits for metabolic health, cholesterol, and body composition use A. platensis specifically [13], making it the best-studied strain.

Other spirulina species, like A. maxima and A. fusiformis, are also nutrient-dense and contain similar compounds but are less studied in humans [13]. Practically, all varieties are considered very healthy, but A. platensis has the most established track record of safety and benefits [13]. That is why we use this specific spirulina species in ENERGYbits®, BEAUTYbits®, and VITALITYbits®. 

Chlorella vulgaris vs. Chlorella pyrenoidosa

Both Chlorella vulgaris and Chlorella pyrenoidosa are high in protein, vitamins, and antioxidants with detoxification, gut health, and immune supportive benefits [4]. Here is why C. pyrenoidosa shines [4]:

1. Higher protein (50–65%) and a stronger amino acid profile than C. vulgaris (40–60%) [4]

2. Higher vitamin B12 and choline

3. More chlorella growth factor (CGF) [4], a complex mixture of nucleic acids, peptides, and other nutrients that can support your cellular repair and regeneration [4]

Due to these superior benefits, we use C. pyrenoidosa in our RECOVERYbits® and VITALITYbits®.

Irish Sea Moss

Irish sea moss (Chondrus spp.) is often touted as a superfood with antioxidant, neuroprotective, gut supportive, and even anti-cancer benefits. While preclinical studies have been promising, the seaweed lacks robust clinical evidence [14]. In contrast, spirulina and chlorella boast at least 300 and 150 clinical trials, respectively. 

Moreover, carrageenan, the main cell wall component of sea moss, needs more safety evaluations especially for long-term or high-level intakes [14]. In research animals, isolated carrageenan, a legal food additive, can cause gut inflammation akin to inflammatory bowel disease [15]. Currently, it’s unclear whether consuming whole sea moss has the same inflammatory effects as the isolated carrageenan since the sea moss gels seem to support gut health. 

Like any seaweed, nutrient composition can vary depending on the climate, harvest methods, and processing, so products often vary. Importantly, it contains high levels of iodine, which can be problematic for some thyroid conditions [14].

Nutritional Comparison per 7.5 Grams of Dry Weight (30 Tablets)

Gram for gram, spirulina and chlorella provides more nutrients than Irish sea moss.

Other Edible Microalgae

Klamath Blue-Green Algae (Aphanizomenon flos-aquae or AFA) 

This wild-harvested, freshwater algae found specifically in Upper Klamath Lake in Oregon is known for its protein, B vitamin, and phycocyanin content [16]. It is often promoted for potential effects on mood and energy, but quality control is important because of its open-water harvesting [16].

Euglena gracilis

This single-celled microalgae is known for its beta-glucan content, specifically paramylon, which might support immune health and gut function [17]. It also has protein, antioxidants, and lots of micronutrients [17].

Tetraselmis

This marine green microalgae is rich in proteins, antioxidants, and helpful fatty acids with potential immune and anti-inflammatory benefits [18].  

Other Edible Macroalgae

Nori

Commonly used in sushi, it comes from the red seaweed species, and is naturally rich in protein and vitamins, along with calcium and potassium [2]. Nori also has compounds with antioxidant and immune benefits, making it a tasty, nutrient-dense food [2].

Wakame

Wakame is a soft, brown seaweed often used in miso soups and seaweed salads. Aside from fibers, nutrients, and phytochemicals, it is rich in fucoxanthin, a natural pigment that is linked to antioxidant and metabolic health benefits [2].

Dulse

Dulse has a unique, slightly salty and savory flavor that can taste a bit smoky when it is dried. Like other red seaweeds, it has protein, minerals, and antioxidant compounds that can help support general health [2].

Sea Grapes

Sea grapes can be fun to eat. They look like small beads and pop slightly when eaten fresh. They have chlorophyll, minerals, fiber, and other plant compounds that provide antioxidants [2]. Like other seaweeds, they have unique marine nutrients that are often not found in land vegetables, and are a popular addition to salads and other coastal recipes.

Conclusion

While algae is delicious and nutritious, the type, strain, and sourcing can make all the difference. Microalgae like A. platensis and C. pyrenoidosa are the best functional foods providing complete protein, antioxidants, chlorophyll, and compounds like phycocyanin and CGF. On the other hand, macroalgae like sea moss, nori, and wakame have culinary value, and a different, although less concentrated, nutrient profile.

That is why ENERGYbits® algae tablets dial in on two of the most research-backed microalgae species. We grow our algae in controlled freshwater environments and process them at low heat to preserve nutrient integrity. The tablet form makes it simple to get consistent nutrients without having to worry about contamination or degradation. That being said, you don’t have to choose; you can absolutely enjoy seaweeds in your diet while chewing algae tablets as a nutrient foundation. The key is just knowing what each type offers, why quality matters, and making wise choices.

Tags

algae algae tablet BEAUTYbits chlorella edible ENERGYbits macroalgae microalgae RECOVERYbits sea moss spirulina VITALITYbits

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