What Is Chlorophyll?
Chlorophyll is the photoactive pigment in green plants, algae, and cyanobacteria that enables photosynthesis. In nutrition, chlorophyll is primarily known as the compound responsible for the green colour of plant foods, and it is associated with several attributes of a plant-rich diet.
Chlorophyll has two main forms: chlorophyll A and chlorophyll B. Both occur naturally in plants and share a similar molecular structure.
Top Natural Food Sources of Chlorophyll
Chlorophyll is present in all green plant foods, but concentrations vary considerably:
| Food | Approximate chlorophyll (mg/100 g) |
|---|---|
| Spinach (raw) | 115 mg |
| Parsley (raw) | 100 mg |
| Basil (raw) | 95 mg |
| Green cabbage / kale | 45–90 mg |
| Broccoli (raw) | 45–50 mg |
| Green peas | 25 mg |
| Spirulina (dried) | Very high concentration |
| Chlorella (dried) | Very high concentration |
Values are approximate and vary by growing conditions and variety.
Spirulina and chlorella are considered the most concentrated chlorophyll sources among food ingredients. Dried spirulina contains considerably more chlorophyll per gram than any common vegetable.
Bioavailability: Food vs. Supplement
Chlorophyll is a fat-soluble compound, meaning it absorbs better alongside fat-containing foods. Research shows that oral absorption of intact chlorophyll is limited — most is broken down in the digestive tract before systemic absorption (Ferruzzi & Blakeslee, 2007).
Supplements often use chlorophyllin — a semi-synthetic derivative in which the magnesium atom is replaced by a copper ion. Chlorophyllin is water-soluble and absorbs more readily than natural chlorophyll.
Cooking and Storage Effects
Chlorophyll is sensitive to heat:
- Brief heating (blanching) retains chlorophyll well
- Prolonged boiling converts chlorophyll to pheophytin — a brownish-orange compound lacking chlorophyll properties
- Acidic environment accelerates chlorophyll breakdown; blanching vegetables with a pinch of salt can help neutralise pH
- Freezing reduces chlorophyll content moderately
Tip: briefly blanching green vegetables (two to three minutes in boiling water, followed by rapid chilling) best preserves both chlorophyll and other nutrients.
Daily Targets from Diet
Chlorophyll has no official daily reference intake. Nutrition experts generally recommend eating at least five portions of green vegetables daily to ensure adequate chlorophyll intake. One portion of spinach (80 g) provides roughly 90 mg of chlorophyll.
Health Benefits of Chlorophyll — What Does the Research Say?
Chlorophyll research is more modest than the social media trend might suggest. The most well-documented human study involved chlorophyllin (not natural chlorophyll) and showed a reduction in aflatoxin-DNA adducts in a population at high risk for liver cancer (Egner et al., 2001). This is a meaningful finding in a specific context, not evidence that chlorophyll drinks generally detox the liver.
Other areas where chlorophyll and chlorophyllin have been studied include wound healing (animal models), deodorisation (trimethylaminuria), and antioxidant activity in cell cultures. Human clinical data remain limited.
Bottom line: the evidence for chlorophyll is early-stage. Eating green vegetables is universally recommended for good health, but attributing specific health effects solely to their chlorophyll content is premature.
Who Benefits Most from Higher Chlorophyll Intake?
In practical terms, people who stand to benefit most from increasing chlorophyll are those currently eating very few green vegetables. Moving from minimal vegetable intake to a diet rich in spinach, kale, and broccoli has well-documented overall health benefits — chlorophyll is one of many bioactive compounds responsible.
Athletes following high-protein diets that crowd out vegetables, or those on time-restricted diets where vegetable portions are reduced, may also benefit from actively adding chlorophyll-rich foods or a supplement back in.
When Food Sources Are Not Enough
People who eat few green vegetables, those with dietary restrictions, or those seeking a more concentrated chlorophyll source may consider a supplement. Some people use chlorophyll supplements for odour neutralisation (chlorophyllin has shown reductions in urinary trimethylamine) (Simons et al., 1998).
Chlorella-based supplements are a popular chlorophyll source on the supplement market. ICONFIT Superfoods Organic Chlorella Powder 125g and OstroVit Chlorella 250g are concentrated chlorophyll sources available at maxfit.ee. Browse chlorophyll and chlorella supplements at /en/category/klorella.
Practically Including Chlorophyll-Rich Foods in Your Diet
Aiming for at least five portions of green vegetables daily ensures both adequate chlorophyll and other essential nutrients:
- Breakfast smoothie: a handful of spinach + cucumber + green apple
- Lunch: a large leafy green base (spinach, rocket, kale)
- Dinner: steamed broccoli, Brussels sprouts, or green beans
- Small additions: parsley and basil are among the most concentrated chlorophyll sources — add them freely to dishes
Choosing chlorophyll-rich foods is one element of a varied, plant-forward diet that is broadly associated with better health outcomes. No single nutrient works alone; the whole dietary pattern matters.
Chlorophyll from Spirulina vs. Chlorella
Spirulina and chlorella are the most concentrated chlorophyll sources, but they differ in their broader nutrient profiles:
| Property | Spirulina | Chlorella |
|---|---|---|
| Chlorophyll | High | Very high |
| Protein | High (~60–70%) | High (~50–60%) |
| Vitamin B12 | Analogues, not true B12 | Bioavailable B12 (some research) |
| Heavy metal binding | Studied | Studied |
| Taste | Seaweed-like | Green, intense |
Chlorella is the preferred choice for vegans who want both chlorophyll and additional B12. Spirulina is the more protein-rich option. Both are available at maxfit.ee.
FAQ
Does drinking liquid chlorophyll deliver specific health benefits?
Liquid chlorophyll products are currently popular on social media. The scientific evidence for benefits of chlorophyll solutions in humans is limited. Chlorophyll has shown antioxidant activity in cell culture conditions, but these results do not automatically translate to clinical benefits (Ferruzzi & Blakeslee, 2007).
Does chlorophyll turn urine green?
Natural chlorophyll from food consumption does not turn urine green. Some chlorophyll-containing supplements may colour stools green — this is a harmless effect.
Who should consider chlorella?
Chlorella is a potent concentrated chlorophyll source. It is used by people who want more chlorophyll but eat few green vegetables, and by those looking for a supplement that also provides protein and vitamin B12 (important for vegans).
References
- Ferruzzi, M.G. & Blakeslee, J. (2007). Digestion, absorption, and cancer preventative activity of dietary chlorophyll derivatives. Nutrition Research, 27(1), 1–12. https://doi.org/10.1016/j.nutres.2006.12.003
- Simons, J. et al. (1998). A pilot study of the oral bioavailability of chlorophyllin. Cancer Epidemiology, Biomarkers & Prevention, 7(1), 55–60.
- Egner, P.A. et al. (2001). Chlorophyllin intervention reduces aflatoxin-DNA adducts in individuals at high risk for liver cancer. Proceedings of the National Academy of Sciences, 98(25), 14601–14606. https://pubmed.ncbi.nlm.nih.gov/11724948/
