Alfalfa seeds, sprouted, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Alfalfa sprouts are the tender, young shoots of the alfalfa plant, harvested just a few days after germination. They offer a delicate, crisp texture with a fresh, mildly nutty and slightly grassy flavor. Despite their lightness, they are a nutrient-dense powerhouse, packing nearly 4 grams of protein and essential fiber into a very low-calorie package.
💚 Why it's loved
People love alfalfa sprouts for their fresh, crunchy texture that adds a lively contrast to sandwiches, salads, and wraps. Their mild, versatile flavor acts as a fresh, green accent that complements rather than dominates a dish.
⚠️ Watch-outs & how to enjoy it better
Raw sprouts, including alfalfa, carry a risk of bacterial contamination (like Salmonella or E. coli) due to their warm, humid growing conditions. To counteract this, purchase from reputable sources, rinse thoroughly under running water, and consider a quick blanch or sauté for added safety, especially for vulnerable individuals.
Key benefits
- Excellent source of plant-based protein for its weight.
- High in dietary fiber, aiding digestion and satiity.
- Rich in vitamins K and C, supporting bone and immune health.
- Contains a variety of antioxidants and phytonutrients.
- Very low in calories and fat, ideal for weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Alfalfa sprouts are one of the few common foods that are a natural source of the enzyme diastase, which aids in the digestion of starches.
Full nutrition (scales with serving)
| Water | 92.8 g |
| Energy | 23.0 kcal |
| Energy | 96.0 kj |
| Protein | 4.0 g |
| Total lipid (fat) | 0.69 g |
| Ash | 0.40 g |
| Carbohydrate, by difference | 2.1 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 0.20 g |
| Sucrose | 0.00 g |
| Glucose | 0.08 g |
| Fructose | 0.12 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 79.0 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.92 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 8.2 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.48 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.03 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 14.4 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 87.0 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Vitamin A, IU | 155 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 30.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Threonine | 0.13 g |
| Isoleucine | 0.14 g |
| Leucine | 0.27 g |
| Lysine | 0.21 g |
| Valine | 0.14 g |
FAQ
Are alfalfa sprouts and alfalfa microgreens the same?
Not exactly. Sprouts are grown in water and harvested with roots and seed hulls attached. Microgreens are grown in soil or a substrate, have developed true leaves, and are typically harvested at a slightly later stage, offering a more intense flavor and different nutrient profile.
How do I store alfalfa sprouts to make them last?
Rinse them gently, pat completely dry with a paper towel, and store in a container lined with a dry paper towel in the refrigerator's crisper drawer. This helps absorb excess moisture and can extend their freshness for 3-5 days.
Can I grow alfalfa sprouts at home?
Yes, easily. You can use a simple jar with a mesh lid or a dedicated sprouting tray. Rinse and drain the seeds 2-3 times daily for about 3-5 days until the sprouts reach your desired length. This method gives you control over hygiene and freshness.