Nutritional Profile of Alfalfa Sprouts (per 100 g Serving)
Top 10 nutrients | Amount per 100 g
- Vitamin K (phylloquinone) – 30.5 µg (25% DV)
- Copper – 0.157 mg (17% DV)
- Pantothenic acid (Vitamin B₅) – 0.563 mg (11% DV)
- Riboflavin (Vitamin B₂) – 0.126 mg (10% DV)
- Vitamin C (ascorbic acid) – 8.20 mg (9% DV)
- Folate (DFE) – 36 µg (9% DV)
- Protein – 3.99 g (8% DV)
- Zinc – 0.92 mg (8% DV)
- Manganese – 0.188 mg (8% DV)
- Dietary Fiber – 1.90 g (7% DV)
| Nutrient | Amount per 100 g | Unit | %DV |
| Energy | 23 | kcal | – |
| Protein | 3.99 | g | 8% |
| Total lipid (fat) | 0.69 | g | 1% |
| Total carbohydrate | 2.10 | g | 1% |
| Dietary fiber | 1.90 | g | 7% |
| Total sugars | 0.20 | g | – |
| Calcium | 32 | mg | 2% |
| Iron | 0.96 | mg | 5% |
| Magnesium | 27 | mg | 6% |
| Phosphorus | 70 | mg | 5% |
| Potassium | 79 | mg | 2% |
| Sodium | 6 | mg | <1% |
| Zinc | 0.92 | mg | 8% |
| Copper | 0.157 | mg | 17% |
| Manganese | 0.188 | mg | 8% |
| Selenium | 0.6 | µg | 1% |
| Vitamin C (ascorbic acid) | 8.20 | mg | 9% |
| Thiamin (B₁) | 0.076 | mg | 6% |
| Riboflavin (B₂) | 0.126 | mg | 10% |
| Niacin (B₃) | 0.481 | mg | 3% |
| Pantothenic acid (B₅) | 0.563 | mg | 11% |
| Vitamin B-6 | 0.034 | mg | 2% |
| Folate, DFE | 36 | µg | 9% |
| Choline, total | 14.4 | mg | 3% |
| Betaine | 0.40 | mg | – |
| Vitamin A (RAE) | 8 | µg | 1% |
| Carotene, beta | 87 | µg | – |
| Vitamin E (α-tocopherol) | 0.02 | mg | <1% |
| Vitamin K (phylloquinone) | 30.5 | µg | 25% |
| Total saturated fat | 0.069 | g | <1% |
| Total monounsaturated fat | 0.056 | g | <1% |
| Total polyunsaturated fat | 0.409 | g | – |
| Cholesterol | 0 | mg | 0% |
| Threonine | 0.134 | g | – |
| Isoleucine | 0.143 | g | – |
| Leucine | 0.267 | g | – |
| Lysine | 0.214 | g | – |
| Valine | 0.145 | g | – |
Source: (1)
Science Backed Health Benefits of Alfalfa sprouts (Medicago sativa)
High cholesterol is a major risk factor for cardiovascular disease, and alfalfa sprouts may offer natural support in lowering it. These sprouts contain saponins bioactive compounds that bind to cholesterol in the gut reducing its intestinal absorption and enhancing the excretion of bile acids and neutral steroids from the body. (2) (3) (4) (5) (6) As a result, studies have found that alfalfa can reduce total cholesterol by up to 17% and LDL cholesterol by up to 18%, all while keeping beneficial HDL levels stable. (7) Beyond cholesterol control, alfalfa provides additional heart-protective compounds such as isoflavones, sterols, tocopherols (vitamin E), and polysaccharides, which contribute antioxidant and anti-inflammatory effects. (8)(9)
2. Help Manage Blood Sugar Levels
Alfalfa sprouts are packed with powerful bioactive compounds, including saponins, flavonoids, vitamins A, C, and K, along with essential minerals, all of which play important roles in maintaining blood sugar balance. (10) (11) Their antioxidant richness helps protect against oxidative stress, a major factor behind impaired glucose metabolism and insulin resistance. (12) (13) The sprouts also supply phytoestrogens and amino acids that enhance pancreatic function, supporting the body’s natural insulin production without external medication. (14) (15) In addition, their high fiber content slows gastric emptying and carbohydrate absorption, which stabilizes post-meal glucose levels. (16) (17) Together, these nutrients make alfalfa sprouts a simple yet effective food choice for promoting balanced blood sugar management as part of a whole-food approach, rather than relying solely on pharmaceutical methods. (18)
3. Reduces Joint Inflammation
Research indicates that alfalfa sprouts can play a meaningful role in easing joint inflammation, thanks to their abundance of bioactive flavonoids and phenolic compounds. (19) (20) Findings show that flavonoids like quercetin and trans-taxifolin, along with saponins and polyphenols, work by reducing the release of pro-inflammatory mediators and counteracting oxidative stress that aggravates tissues. Antioxidant vitamins such as C and E further enhance this protective effect by safeguarding joint tissues and aiding repair. (21) Additional studies highlight that the phytochemicals in alfalfa sprouts influence enzyme pathways involved in joint inflammation, thereby supporting greater comfort and mobility without relying solely on synthetic medications. (22) (23) For practical use, adding alfalfa sprouts to salads, sandwiches, or smoothies provides an easy way to tap into these natural anti-inflammatory benefits and help manage everyday joint stiffness and swelling. (24)
4. Soothe Menopause Symptoms
Hot flashes, mood swings, and restless nights are common struggles many women face during menopause, often interfering with daily comfort and quality of life. Alfalfa sprouts provide a natural source of support, offering phytoestrogens plant-based compounds that mimic estrogen and saponins, which together help lessen the frequency and severity of hot flashes. (20) (25) These sprouts also deliver manganese, a trace mineral important for hormone balance and indirectly linked to stabilizing blood sugar fluctuations that can occur during this transition. (20) Their rich flavonoid profile adds strong antioxidant protection, easing oxidative stress that can aggravate symptoms like irritability or poor sleep. (26) In addition, isoflavones such as coumestrol and genistein support cardiovascular health by helping regulate cholesterol levels, an important concern for postmenopausal women. (20) With their gentle, food-based benefits, alfalfa sprouts can be easily incorporated into salads, sandwiches, or smoothies to promote overall well-being throughout the menopausal years. (27)
5. Support Healthy Blood Pressure
For centuries, alfalfa has been valued in traditional medicine for promoting circulation and overall vitality, particularly in ancient Persia and Chinese practices. Today, modern science supports these traditional insights by showing that alfalfa sprouts are rich in polyphenols and saponins, compounds that act as antioxidants to protect blood vessels and encourage healthy circulation. (28) (29) Research further highlights that specific flavonoids in these sprouts help relax blood vessel walls, naturally supporting smooth blood flow and balanced pressure levels. (30) Their abundance of vitamin C and phenolic acids adds to this effect by reducing oxidative stress, a key contributor to elevated blood pressure. (28) (21) In addition, protein-derived peptides from alfalfa have been found to influence the body’s vessel-relaxing mechanisms in a gentle way, without strong side effects. (31) Collectively, these findings affirm what traditional practices suggested long ago: adding alfalfa sprouts to meals like salads, sandwiches, or smoothies provides an easy, flavorful way to nourish the heart and support healthy blood pressure. (29)(30)
6. Boost Immune System
A weakened immune system is often the result of oxidative stress and chronic inflammation, leaving the body more vulnerable to illness. Alfalfa sprouts provide protective compounds such as flavonoids and isoflavonoids, including quercetin and apigenin, which neutralize free radicals and reduce oxidative damage. (32) Their polysaccharides further enhance immunity by activating B-cells through Toll-like receptor 4 and MAPK/p38 pathways, while also boosting immunoglobulins that strengthen the mucosal barrier an essential first line of defense. (33) (34) Additionally, ethyl acetate extracts from alfalfa sprouts have been shown to suppress inflammatory cytokines like interleukin-6 and interleukin-1β via NF-κB inhibition, helping balance the immune response without compromising overall immune competence. (35) Taken together, these bioactive compounds flavonoids, saponins, and polysaccharides support a resilient immune system, making alfalfa sprouts a natural but moderate dietary choice for maintaining balanced defenses. (32)(33)(34)(35)
7. Improves Digestion and Gut Health
While fiber supplements like psyllium husk aid digestion, alfalfa sprouts offer added advantages. They provide insoluble fiber and flavonoids that fuel beneficial gut bacteria and promote short-chain fatty acids such as butyrate and acetate, which nourish colon cells and support the mucosal barrier. (36) (37) Saponins and polysaccharides further enhance microbial diversity by encouraging Bifidobacterium and Lactobacillus while limiting harmful species. (36) (38) This balance improves nutrient absorption, eases digestive discomfort, and, with the help of antioxidants like vitamins and carotenoids, reduces inflammation in the gut lining. (39) (37) (40) (41) Together, these nutrients make alfalfa sprouts a natural, food-based option for promoting digestive health more effectively than single-source fiber supplements.
8. Strengthen Bones and Support Bone Health
Bone loss and declining density are common concerns with aging, often linked to reduced estrogen levels and oxidative stress. Alfalfa sprouts provide protective support through phytoestrogens like kaempferol, naringenin, syringic acid, and myricetin, which mimic estrogen’s effects to help maintain bone structure. (42) Isoflavones such as genistein further encourage bone formation and slow age-related loss. (43) These sprouts also supply vitamins K and D2/D3, along with calcium and magnesium, all essential for bone mineralization and density. (43) Their antioxidants and flavonoids reduce oxidative stress, preventing damage that contributes to bone weakening over time. (42) Incorporating alfalfa sprouts into daily meals offers a simple, plant-based way to support stronger, more resilient bones naturally.
How to Incorporate Alfalfa Sprouts into Your Diet
- Toss fresh alfalfa sprouts into mixed green salads to boost antioxidant intake and support free‐radical scavenging.
- Layer sprouts in sandwiches or wraps for added crunch and B-vitamin content, enhancing energy metabolism and immune function.
- Blend a handful of alfalfa sprouts into fruit or vegetable smoothies to elevate your drink’s micronutrient density and fiber content.
Potential Side Effects of Alfalfa Sprouts:
- Salmonella infection (salmonellosis) – Caused by contamination of raw sprouts with Salmonella bacteria, which thrive in the warm, moist sprouting environment.
- E. coli O157:H7 infection – Results from sprouts contaminated with pathogenic E. coli strains during cultivation or handling, leading to gastrointestinal illness and possible kidney complications.
- Listeria monocytogenes infection – Arises when sprouts are contaminated with Listeria, a bacterium that can grow even under refrigeration and is particularly dangerous for pregnant women, newborns, and immunocompromised individuals.
- Norovirus or hepatitis A virus infection – Spread through contaminated water or handling during sprout production, leading to viral gastroenteritis or liver inflammation.
- Urinary tract infections or bloodstream infections – Occur if harmful bacteria from contaminated sprouts, such as E. coli or other pathogens, move beyond the digestive tract in vulnerable individuals.
- Allergic reactions or digestive upset – Triggered by natural plant compounds in alfalfa sprouts, such as saponins and L-canavanine, which may cause bloating, discomfort, or allergic responses in sensitive people.
Precautions of Alfalfa Sprouts:
- Always buy sprouts from reputable sources that follow strict safety guidelines.
- Store sprouts refrigerated at 4 °C (40 °F) or below and use by the “use by” date.
- Rinse sprouts thoroughly under running water before use.
- Consider cooking sprouts (e.g., lightly steaming or stir-frying) to reduce microbial risks.
- High-risk individuals (young children, pregnant women, elderly, and those with weakened immune systems) should avoid raw sprouts entirely.
- Producers should use validated seed treatments (e.g., hypochlorite or heat-peroxide-acid combinations) and test spent irrigation water for pathogens.
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