Alfalfa Sprouts Calories and Nutritional Values (100g)

Alfalfa seeds

~30 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

7kcal

Carbohydrate0.6 g %28

Protein1.2 g %52

Fat0.2 g %20

Alfalfa seeds Nutrition Values

Nutrients	100 gr	1 1 Handful (Raw)
Calories(kcal)	23	7
Carbohydrate (g)	2.1	0.63
Protein (g)	4	1.2
Fat (g)	0.7	0.21
Fiber (g)	1.9	0.57
Cholesterol (mg)	0	0
Sodium (mg)	6	1.8
Potassium (mg)	79	23.7
Calcium (mg)	32	9.6
Iron (mg)	1	0.3
Vitamin A (IU)	8	2.4
Vitamin C (mg)	8.2	2.46

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Alfalfa Sprouts

Metabolic Impact: Alfalfa sprouts have a low glycemic index, which means they do not cause rapid blood sugar spikes and help maintain satiety for longer. The isoflavones and other phytochemicals they contain may support hormonal balance over time.
Consumption Recommendation: Adding 30–50 grams of raw alfalfa sprouts to a salad or sandwich makes for a convenient daily nutrient boost. Eating them raw preserves their vitamin C content and active enzymes, which is why raw consumption is generally preferred.
Precautions: Raw sprouts can harbor bacteria such as E. coli and Salmonella, so pregnant women, elderly individuals, and those with weakened immune systems should lightly cook them before eating. People with an established thyroid condition may want to moderate their intake of sprouts consumed in large quantities.
Exercise Equivalent: Burning off 100 grams of alfalfa sprouts requires roughly 6 minutes of brisk walking or about 3 minutes of light jogging. Their protein content also contributes to post-workout muscle recovery, making them a worthwhile light training snack.