Calories in Alfalfa seeds, sprouted, raw
Generic food Raw Vegetables
Alfalfa seeds, sprouted, raw contains 23 kcal per 100 g. A typical serving of 1 tbsp (3 g) provides about 1 kcal.
Roughly 52% of its calories come from protein, with 27% from carbohydrates and 20% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 25% of the Daily Value for Vitamin K, 17% of the Daily Value for copper and 11% of the Daily Value for Pantothenic acid (B5).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 23 kcal | |
| Total fat ? | 0.69 g | 0.9% |
| Saturated fat ? | 0.069 g | 0.3% |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 6 mg | 0.3% |
| Total carbohydrates C | 2.1 g | 0.8% |
| Dietary fiber M | 1.9 g | 7% |
| Total sugars C | 0.2 g | |
| Protein ? | 4 g | 8% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C ? | 8.2 mg | 9% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.02 mg | 0.1% |
| Vitamin K I | 30.5 µg | 25% |
| Thiamin (B1) ? | 0.076 mg | 6% |
| Riboflavin (B2) ? | 0.13 mg | 10% |
| Niacin (B3) ? | 0.48 mg | 3% |
| Pantothenic acid (B5) ? | 0.56 mg | 11% |
| Vitamin B6 ? | 0.034 mg | 2% |
| Folate (B9) C | 36 µg | 9% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 14.4 mg | 3% |
| Calcium ? | 32 mg | 2% |
| Iron ? | 0.96 mg | 5% |
| Magnesium ? | 27 mg | 6% |
| Phosphorus ? | 70 mg | 6% |
| Potassium ? | 79 mg | 2% |
| Zinc ? | 0.92 mg | 8% |
| Copper ? | 0.16 mg | 17% |
| Manganese ? | 0.19 mg | 8% |
| Selenium C | 0.6 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 52%
- Carbohydrates 27%
- Fat 20%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber1.9 gbelow the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.2 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.69 gin the top quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.069 gabove the median for vegetables and vegetable products (median 0.052 g)
- Sodium6 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal17.3 gprotein density, useful for comparing foods with different calorie levels
- Water92.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.056 g |
|---|---|
| Polyunsaturated fat ? | 0.41 g |
Sugars and starch (6)
| Sucrose ? | 0 g |
|---|---|
| Glucose ? | 0.08 g |
| Fructose ? | 0.12 g |
| Lactose Z | 0 g |
| Maltose Z | 0 g |
| Galactose Z | 0 g |
Amino acids (5)
| Threonine ? | 0.13 g |
|---|---|
| Isoleucine ? | 0.14 g |
| Leucine ? | 0.27 g |
| Lysine ? | 0.21 g |
| Valine ? | 0.15 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.23 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0.002 g |
| SFA 16:0 ? | 0.059 g |
| SFA 18:0 ? | 0.008 g |
| MUFA 18:1 ? | 0.056 g |
| PUFA 18:3 ? | 0.18 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene M | 87 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 6 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 6 µg |
Other components (12)
| Water ? | 92.8 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.4 g |
| Theobromine Z | 0 mg |
| Energy C | 96 kJ |
| Vitamin A, IU C | 155 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 36 µg |
| Betaine M | 0.4 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Alfalfa sprouts, raw Raw | 23 | 4 g | 2.1 g | 0.69 g |
| Romaine lettuce, raw Raw | 17 | 1.2 g | 3.3 g | 0.3 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Water convolvulus,raw Raw | 19 | 2.6 g | 3.1 g | 0.2 g |
| Broccoli raab, raw Raw | 22 | 3.2 g | 2.9 g | 0.49 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw alfalfa seeds?
100 g of raw alfalfa seeds has 23 kcal. 1 tbsp (3 g): about 1 kcal. 1 cup (33 g): about 8 kcal.
How much protein is in raw alfalfa seeds?
Raw alfalfa seeds contains 4 g of protein per 100 g (8% of the 50 g Daily Value), or 0.12 g in 1 tbsp (3 g). About 52% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw alfalfa seeds?
Raw alfalfa seeds has 2.1 g of total carbohydrates per 100 g, including 1.9 g of fiber and 0.2 g of sugars.
How much fat is in raw alfalfa seeds?
Raw alfalfa seeds contains 0.69 g of fat per 100 g, of which 0.069 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw alfalfa seeds contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (25% DV), copper (17% DV) and Pantothenic acid (B5) (11% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw alfalfa seeds?
100 g contains 6 mg of sodium, 0.3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168384. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.