Food guide

Alfalfa Sprouts

Delicate sprouted lucerne seeds used raw on sandwiches; vulnerable groups should avoid raw sprouts.

VegetablesPlant-Based

Alfalfa Sprouts, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of alfalfa sprouts, raw for fair comparison. Typical serving: 50 g raw — 12 kcal per 50 g serving.

Nutrition information for Alfalfa Sprouts
Nutrient	Per 100 g	Per serving (50 g)	Per 100 kcal
Energy	24 kcal	12 kcal	100 kcal
Protein	4 g	2 g	16.7 g
Carbohydrate	2.2 g	1.1 g	9.2 g
Fat	0.6 g	0.3 g	2.5 g
Fibre	2 g	1 g	8.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of alfalfa sprouts, with a typical serving and FDA Daily Value for adults.

Micronutrients for Alfalfa Sprouts
Nutrient	Per 100 g	Per serving (50 g)	% DV
Vitamins
Vitamin A	8 µg	4 µg	<1%
Vitamin C	8.2 mg	4.1 mg	9%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.02 mg	0.01 mg	<1%
Vitamin K	30.5 µg	15.3 µg	25%
Thiamin	0.076 mg	0.038 mg	6%
Riboflavin	0.13 mg	0.065 mg	10%
Niacin	0.48 mg	0.24 mg	3%
Vitamin B6	0.034 mg	0.017 mg	2%
Folate	36 µg	18 µg	9%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.56 mg	0.28 mg	11%
Choline	14.4 mg	7.2 mg	3%
Minerals
Calcium	32 mg	16 mg	2%
Iron	0.96 mg	0.48 mg	5%
Magnesium	27 mg	13.5 mg	6%
Phosphorus	70 mg	35 mg	6%
Potassium	79 mg	39.5 mg	2%
Sodium	6 mg	3 mg	<1%
Zinc	0.92 mg	0.46 mg	8%
Selenium	0.6 µg	0.3 µg	1%
Copper	0.16 mg	0.08 mg	18%
Manganese	0.19 mg	0.095 mg	8%

Source: USDA FoodData Central — Alfalfa seeds, sprouted, raw

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat alfalfa sprouts?

Micronutrients for relatively few calories when portions stay reasonable.
Delicate sprouted lucerne seeds used raw on sandwiches; vulnerable groups should avoid raw sprouts.

How to include it

Cook simply with olive oil and an acid, or eat raw where appropriate.
Typical pairing ideas: Sandwiches, Eggs, Lemon.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.