Know what’s on your plate
Alfalfa sprouts
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 24 kcal —
- Protein 4 g 8%
- Carbohydrate 0.4 g 0%
- Fat 0.7 g 1%
- Fibre 1.7 g 6%
- Sugars 0.3 g —
- Sodium 6 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 16 µg 2%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.5 mg 3%
- Pantothenic acid (B5) 0.56 mg 11%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 36 µg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 32 mg 2%
- Iron 1 mg 6%
- Magnesium 27 mg 6%
- Phosphorus 70 mg 6%
- Potassium 79 mg 2%
- Zinc 0.9 mg 8%
- Copper 0.16 mg 18%
- Manganese 0.2 mg 9%
Similar foods
- Bean and alfalfa sproutsaverage36 kcal / 100 g
- Sprouted alfalfa seedsraw23 kcal / 100 g
- Alfalfa11 kcal / 100 g
- Bean sproutraw22 kcal / 100 g
- Mung bean sproutsraw31 kcal / 100 g
- Sunflower sproutsraw16 kcal / 100 g
- Alfalfa seeds351 kcal / 100 g
- Broccoli sproutsraw10 kcal / 100 g
- Sprouted radish seedsraw43 kcal / 100 g
- Purple sprouting broccoliraw35 kcal / 100 g
Questions about Alfalfa sprouts
Can you eat alfalfa sprouts raw?
They are often added raw to sandwiches and salads, but raw sprouts can carry harmful bacteria, and rinsing does not reliably remove them. Cook them until steaming hot if you want to reduce that risk.
How do you cook alfalfa sprouts?
Add them to a stir-fry or noodle dish for the last 2–3 minutes, stirring until steaming hot but still crisp. For a sandwich or salad, leave them raw only if you are comfortable with the food-safety risk.
What do alfalfa sprouts go well with?
Their mild, fresh crunch works well in falafel wraps, cheese or egg sandwiches, and salads with cucumber, tomato and a sharp dressing. Add them just before serving so they do not turn limp.
How should you store alfalfa sprouts?
Keep them refrigerated in their original pack, or in a clean, covered container, and use them by the date on the pack. Discard sprouts that smell sour or feel slimy; do not rely on washing to make spoiled sprouts safe.
How can you tell if alfalfa sprouts are fresh when buying them?
Choose sprouts that look crisp and pale, with no dark patches, excess liquid or slimy strands. Check that the pack is cold and intact, and use the sprouts promptly after opening.
Can you freeze alfalfa sprouts?
Freezing makes their fine stems and leaves limp, so thawed sprouts are not good for sandwiches or salads. If you freeze them, use them straight from frozen in a cooked dish and heat until steaming hot.
Source: CoFID (UK) 13-148 · per 100 g · carbohydrate per EU label, fibre excluded
