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Alfalfa sprouts Calories
Low-calorie, contains vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (shredded) of Alfalfa sprouts (33 g) has 8 calories. That works out to 23 calories per 100 g. It contains 0.7 g of carbs, 1.3 g of protein, 0.2 g of fat and 0.6 g of fiber. Its 10.1 µg of Vitamin K covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Alfalfa sprouts Nutrition Facts
Selected: 1 cup (shredded) · 33 g
8
KCAL / 33G
Carbs
0.7g
· 0% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 53% · Fat 18%
Alfalfa sprouts nutrition facts table · 1 cup (shredded) (33 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.98 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Shredded Alfalfa sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (shredded) | 33 g | 8 kcal |
| 1 tablespoon (shredded) | 4 g | 1 kcal |
| 1 piece (mini) | 10 g | 2 kcal |
| 1 serving (small) | 25 g | 6 kcal |
| 1 serving (medium) | 50 g | 12 kcal |
| 2 cup (shredded) | 66 g | 15 kcal |
| 1 serving (large) | 85 g | 20 kcal |
| 100 g | 100 g | 23 kcal |
| 1 pack (whole) | 113 g | 26 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Alfalfa sprouts
How do you eat alfalfa sprouts?
Alfalfa sprouts are commonly eaten raw in sandwiches, salads, and wraps. Add them just before serving to keep their delicate, crisp texture, or scatter them over a cooked dish after it comes off the heat.
Are alfalfa sprouts safe to eat raw?
Raw alfalfa sprouts can carry harmful bacteria, so they are not risk-free even when they look fresh. Rinsing does not reliably remove bacteria; people at higher risk of foodborne illness should eat sprouts cooked thoroughly.
How do you grow alfalfa sprouts at home?
Use seeds sold specifically for sprouting, a clean jar, and clean water. Soak and drain the seeds, then rinse and drain them several times daily while keeping the jar tilted so excess water runs off; refrigerate the sprouts once grown.
How should you store alfalfa sprouts?
Keep alfalfa sprouts refrigerated in a clean, covered container and avoid trapping excess moisture. Use them while they are fresh, and discard them if they develop a sour smell, slimy feel, or unusual discoloration.
Do you need to wash alfalfa sprouts before eating them?
Yes, rinse alfalfa sprouts gently under cool running water and drain them well before use. Washing can remove some surface dirt, but it cannot reliably make contaminated sprouts safe to eat raw.
Can you cook alfalfa sprouts?
Yes, alfalfa sprouts can be cooked in a quick stir-fry, soup, or egg dish. Heat softens their crisp texture and changes their mild, grassy flavor; cook them thoroughly if you are concerned about bacteria in raw sprouts.
Can you freeze alfalfa sprouts?
Yes, alfalfa sprouts can be frozen, but they become limp after thawing and lose the crunch that makes them appealing in salads and sandwiches. Use thawed sprouts in cooked dishes rather than serving them raw.
What do alfalfa sprouts taste like?
Alfalfa sprouts have a mild, fresh, slightly grassy taste and a delicate crunch. Their flavor is gentler than that of many mature greens, which is why they work well in sandwiches without overpowering other fillings.
Are alfalfa sprouts the same as mung bean sprouts?
No, alfalfa sprouts and mung bean sprouts come from different seeds. Alfalfa sprouts are thin and delicate, while mung bean sprouts are thicker and crunchier; they can be swapped in some dishes, but the texture will differ.
Can you eat alfalfa sprouts during pregnancy?
It is safest to avoid raw alfalfa sprouts during pregnancy because they can carry bacteria that may cause foodborne illness. If you eat them, cook them thoroughly; ask your healthcare professional for advice specific to your situation.
Alfalfa sprouts Vitamins & Minerals
Vitamins
Vitamin K
10.07µg · 8% DV
B5
0.18mg · 4% DV
B2
0.04mg · 3% DV
Vitamin C
2.71mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
23mg · 3% DV
Zinc
0.3mg · 3% DV
Manganese
0.06mg · 3% DV
Potassium ⭐
26mg · 1% DV
Sodium
1.98mg · 0% DV
Alfalfa sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Alfalfa sprouts
To burn the 8 calories in 1 cup (shredded) (33 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Alfalfa sprouts?
Alfalfa sprouts are the young shoots grown from alfalfa seeds. Their mild, grassy flavour and juicy crunch make them easy to tuck into salads, sandwiches and wraps. In places where sprouts are a familiar sandwich filling, they’re often paired with cheese, egg or sliced vegetables; they also work as a fresh finishing touch on grain bowls and soups. Add them just before serving so they keep their crisp texture.
They are low in calories and provide some fibre and plant protein, along with vitamins C and K. Use alfalfa sprouts to add freshness and crunch without making a meal feel heavy, or combine them with avocado, tomato and a tangy dressing. Rinse gently and keep refrigerated, using them while they are fresh.
How Nutritious Is Alfalfa sprouts?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Alfalfa sprouts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Alfalfa sprouts Contain Allergens?
No known major allergens
Which Diets Is Alfalfa sprouts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Alfalfa sprouts Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.