Alfalfa · Medicago sativa

Alfalfa seeds, sprouted, raw

Nutrition facts per 100 g · edible portion

Herbs And Spices

Serving size

Compare

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Alfalfa seeds, sprouted, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

23 kcal Calories

4.0 g Protein

2.1 g Carbs

0.7 g Fat

Excellent nutrient density 66/100

How many beneficial nutrients Alfalfa seeds, sprouted, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Alfalfa seeds, sprouted, raw come from — the split across carbs, fat & protein.

23 kcal / serving

27% from carbs

Carbs 27%

2.1 g per serving
Fat 20%

0.7 g per serving
Protein 52%

4.0 g per serving

What Alfalfa seeds, sprouted, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin K25% Copper17% Pantothenic Acid (B5)11% Riboflavin (B2)10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	2.1 g	1%
Dietary Fiber	1.9 g	7%
Total Sugars	0.2 g	—
Sucrose	0.0 g	—
Glucose	0.1 g	—
Fructose	0.1 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.7 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.4 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	175.0 mg	—
Omega-6 Fatty Acids	234.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	59.0 mg	—
Stearic Acid	8.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	56.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	234.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	4.0 g	8%
Isoleucine	143.0 mg	—
Leucine	267.0 mg	—
Lysine	214.0 mg	—
Threonine	134.0 mg	—
Valine	145.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	8.0 mcg	1%
Vitamin C	8.2 mg	9%
Vitamin D	0.0 mcg	0%
Vitamin E	0.0 mg	0%
Vitamin K	30.5 mcg	25%
Thiamin (B1)	0.1 mg	6%
Riboflavin (B2)	0.1 mg	10%
Niacin (B3)	0.5 mg	3%
Vitamin B6	0.0 mg	2%
Folate (B9)	36.0 mcg	9%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.6 mg	11%
Choline	14.4 mg	3%
Betaine	0.4 mg	—

Minerals	Amount	% DV
Calcium	32.0 mg	2%
Iron	1.0 mg	5%
Magnesium	27.0 mg	6%
Phosphorus	70.0 mg	6%
Potassium	79.0 mg	2%
Sodium	6.0 mg	0%
Zinc	0.9 mg	8%
Copper	0.2 mg	17%
Manganese	0.2 mg	8%
Selenium	0.6 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.4 g	—

About Alfalfa seeds, sprouted, raw

Alfalfa sprouts are the fine, tangled, white-and-green threads that grow when alfalfa seeds are germinated for a few days. Crisp, mild and faintly nutty, they are a familiar topping for sandwiches and salads, adding a fresh crunch for almost no calories.

At around 23 calories per 100 grams they are mostly water, but they punch above their weight nutritionally: alfalfa sprouts are a good source of vitamin K, folate and vitamin C, along with small amounts of plant protein and various antioxidants. Sprouting briefly activates the dormant seed, making some of its nutrients more available.

An important safety note applies to all raw sprouts: because they are grown in the warm, humid conditions that bacteria such as Salmonella and E. coli also love, raw sprouts have been linked to several foodborne-illness outbreaks. Health agencies advise that young children, older adults, pregnant women and anyone with a weakened immune system cook sprouts thoroughly rather than eating them raw.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Alfalfa seeds, sprouted, raw?

There are 23 calories in 100 g of Alfalfa seeds, sprouted, raw, or about 8 calories in 1 cup (33 g).

How much protein is in Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw contains 4.0 g of protein per 100 g.

How many carbs are in Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw has 2.1 g of carbohydrates per 100 g.

How much fat is in Alfalfa seeds, sprouted, raw?

Alfalfa seeds, sprouted, raw provides 0.7 g of total fat per 100 g.

What is Alfalfa seeds, sprouted, raw a good source of?

Alfalfa seeds, sprouted, raw is an excellent source of Vitamin K (25% DV) and a good source of Copper, Pantothenic Acid (B5) and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.