Quick answer (TL;DR): Alfalfa sprouts have fewer than 10 calories and about 10 mcg of vitamin K (roughly 8% of the Daily Value) per cup, but raw sprouts are a known food safety risk. The FDA advises children, older adults, pregnant women and people with weakened immune systems to avoid raw or lightly cooked sprouts of any kind. Cooking sprouts thoroughly reduces the risk of illness.
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What is in alfalfa sprouts?
Alfalfa sprouts are very light, so the nutrients in one cup (about 33 g) are small.
| Nutrient | Per cup of raw sprouts |
|---|---|
| Energy | Under 10 kcal |
| Carbohydrate | 1.3 g |
| Dietary fiber | 0.8 g |
| Protein | 1.3 g |
| Vitamin K | 10.1 mcg (about 8% of the Daily Value of 120 mcg) |
| Vitamin C | 2.7 mg |
| Folate | 11.9 mcg |
| Manganese | 0.06 mg |
Vitamin K is needed to make clotting proteins and also helps a major bone protein, osteocalcin, work. A cup of sprouts adds a modest amount, so they are a light contribution rather than a main source.
Are alfalfa sprouts good for you?
They add crunch and freshness to salads, wraps and sandwiches for almost no calories. That is their main benefit.
- Memorial Sloan Kettering says there is no evidence that alfalfa can treat cancer.
- Two small trials suggest alfalfa supplements may lower cholesterol, but they used supplements, not sprouts, and larger trials are needed.
- Alfalfa lowered blood sugar in animal studies, but it has not been tested in people with diabetes.
Sprouts are a light vegetable, not a medicine.
Are raw alfalfa sprouts safe to eat?
Raw sprouts are a recognized food safety risk. The warm, humid conditions used to grow sprouts also suit bacteria such as Salmonella, Listeria and E. coli. Just a few bacteria on the seed can multiply to high levels during sprouting. A U.S. government food safety page archived in 2012 reported at least 30 outbreaks linked to raw and lightly cooked sprouts since 1996, mostly caused by Salmonella and E. coli.
The FDA says people more vulnerable to foodborne illness should avoid raw or lightly cooked sprouts of any kind. This includes:
- children
- older adults
- pregnant women
- people with weakened immune systems, such as transplant patients and people with HIV/AIDS, cancer or diabetes
The advice covers all sprouts, including mung bean and other bean sprouts, not only alfalfa.
How can you lower the risk?
- Cook sprouts thoroughly. The FDA says cooking produce thoroughly kills harmful bacteria and reduces the risk of illness.
- Keep them cold. The FDA advises storing fresh perishable produce at 40 degrees F (about 4 degrees C) or below.
- Do not rely on rinsing. The FDA says washing produce can reduce bacteria but will not eliminate it, so rinsing does not make raw sprouts safe.
- Do not assume homemade is safer. Bacteria can grow to high levels even in a clean home, and no seed treatment is guaranteed to remove them all.
- Discard old sprouts. Throw away sprouts that are past the date, slimy or smell off.
From my community health work: beliefs about alfalfa sprouts
From my community health work: these beliefs about alfalfa are common in the area where I work. Here is what the evidence says about each.
Does eating alfalfa cure lupus?
No. Memorial Sloan Kettering says a toxic amino acid in alfalfa seeds, L-canavanine, may explain why alfalfa can cause a relapse of lupus symptoms in people who are in remission. It advises people with lupus to avoid alfalfa tablets. Do not use alfalfa in place of lupus treatment, and do not stop prescribed medicine without talking to your doctor.
Is alfalfa only cow fodder (lucerne grass), not fit for people?
Alfalfa, also called lucerne, is widely used as animal fodder, but it is also a human food. The Royal Botanic Gardens, Kew lists it for both uses, and says its seeds can be sprouted for salads and sandwiches. So it is not unfit for people, but it needs care. Raw seeds and sprouts contain canavanine, which can cause lupus-like symptoms in susceptible people, and raw sprouts carry the same bacterial risks as other sprouts.
Is raw alfalfa completely safe to eat?
No. Raw sprouts are a recognized food safety risk, and the FDA advises higher-risk groups to avoid raw or lightly cooked sprouts of any kind. Thorough cooking reduces the risk of illness, but nothing makes raw sprouts completely safe.
Is homemade always safer?
No. The FDA warns that bacteria can grow to high levels during sprouting even when you grow sprouts under sanitary conditions at home. The seed is usually the source, and no seed treatment is guaranteed to remove all harmful bacteria.
Who should check with a doctor first?
- People taking warfarin: The NIH says people on warfarin and similar medicines need to keep vitamin K intake consistent, because sudden changes can raise or lower the effect of the medicine. Tell your doctor about big diet changes.
- People with lupus: Alfalfa seeds contain canavanine, an amino acid that may explain why alfalfa can cause relapse in people with lupus in remission. Memorial Sloan Kettering advises people with lupus to avoid alfalfa tablets. The documented concern is for tablets, so ask your doctor about sprouts.
- Pregnant women, young children, older adults and people with long-term conditions: Avoid raw sprouts, as above.
If you get diarrhea, fever, vomiting or stomach cramps after eating raw sprouts, see a doctor, especially if you are in a higher-risk group.
For other ways to add vegetables to your meals, read our post on the top 10 reasons to eat more fruits and vegetables.
Frequently Asked Questions
Are alfalfa sprouts good for you?
They are a very low-calorie food that adds crunch to meals and a small amount of vitamin K, vitamin C and folate. They are not a medicine, and raw sprouts carry a food safety risk. Cooking them thoroughly lowers that risk.
Can pregnant women eat alfalfa sprouts?
The FDA and CDC advise pregnant women to avoid raw or lightly cooked sprouts of any kind because of the risk of bacteria such as Salmonella and E. coli. Thorough cooking reduces the risk of illness. Ask your doctor or midwife if you are unsure.
How should I store sprouts?
Keep them in the refrigerator at 40 degrees F (about 4 degrees C) or below, and follow the date on the pack. Throw away sprouts that are past the date, slimy or smell off.
Are homemade sprouts safer than store-bought sprouts?
No. The FDA warns that bacteria can grow to high levels during sprouting even when you grow your own sprouts under sanitary conditions at home. The seed is usually the source, and no seed treatment is guaranteed to remove all harmful bacteria. Cooking sprouts thoroughly is the safest way to eat them.
Can I eat alfalfa sprouts if I take warfarin?
Ask your doctor or anticoagulation clinic. People taking warfarin need to keep their vitamin K intake consistent, because sudden changes can raise or lower the effect of the medicine. A cup of alfalfa sprouts has about 10 mcg of vitamin K, so eating them regularly in the same amount is different from eating them occasionally in large amounts.
Can alfalfa sprouts cure lupus?
No. Memorial Sloan Kettering says a toxic amino acid in alfalfa seeds may explain why alfalfa can cause a relapse of lupus symptoms in people in remission, and it advises people with lupus to avoid alfalfa tablets. Alfalfa should not replace lupus treatment, so talk to your doctor before eating it.
Sources
- FDA: Food facts on safe produce, including sprouts
- FoodSafety.gov (archived 2012): Sprouts, what you should know
- CDC (archived): Advice to consumers on sprouts
- NIH Office of Dietary Supplements: Vitamin K fact sheet for health professionals
- UH Hospitals: Nutrition facts for 1 cup of raw sprouted alfalfa seeds
- Royal Botanic Gardens, Kew: Plants of the World Online, Medicago sativa (alfalfa, lucerne)
- Memorial Sloan Kettering: Alfalfa (Medicago sativa)
General information only, not medical, healthcare, or psychological advice. Check current medical guidelines with a certified physician or licensed healthcare provider before acting on anything published here. Never disregard professional medical advice or delay seeking it because of something you read on this site.
