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Alfalfa Sprouts Nutritional Information

author image Lindsay Tadlock
Lindsay Tadlock began writing in 2010. She has worked as a personal trainer for over three years and shares her fitness and nutrition knowledge in her writings. She graduated from Texas A&M University in 2000 with her Bachelor of Arts in finance and worked for seven years as a commercial lender.
Alfalfa Sprouts Nutritional Information
Alfalfa sprouts on cutting board Photo Credit: wjarek/iStock/Getty Images

Alfalfa sprouts are commonly sprinkled on food or sandwiches and mixed with salads. These sprouts come from the alfalfa plant and are eaten within four to seven days of germination. Alfalfa sprouts are available year round and are easy to grow.

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Nutritional values are based on a one cup serving of raw alfalfa sprouts.

Basic Nutrition

One cup of raw alfalfa sprouts contains 10 calories, 1.3 grams of total carbohydrates and 0.8 grams of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent less than 1 percent of the recommended daily value, or DV, for carbohydrates and 3 percent for dietary fiber. One cup also contains 1 gram of protein.


Alfalfa sprouts are low in calories, with only 10 grams per serving. Protein accounts for 3.2 calories, carbohydrates account for 2.5 and the remaining calories come from fat.


There is very little fat in alfalfa sprouts. One cup contains 0.2 grams of fat, with less than 0.1 gram being saturated fat. You'll also gain minimal heart-healthy fatty acids of 57.8 milligrams of omega-3s and 77.2 milligrams of omega-6s.


Alfalfa sprouts are a good source of vitamin K, with 10.1 milligrams, or 13 percent DV. There are 2.7 milligrams of vitamin C, or 5 percent DV and 11.9 micrograms of folate, or 3 percent DV. Other vitamins with 1 to 2 percent DV each include vitamin A, thiamin, riboflavin, niacin, vitamin B6 and panthothenic acid.


There is very little mineral content in alfalfa sprouts. One serving contains 3 percent DV of manganese and copper, 2 percent DV of iron, magnesium, phosphorus and zinc, and 1 percent DV of calcium and potassium.

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