Calories in alfalfa sprouts: 24 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly protein.

0.56 gFat

3.2 gProtein

0.32 gCarbohydrate

1.4 gFibre

74.7 gWater

0.56 gFat
3.2 gProtein
0.32 gCarbohydrate
1.4 gFibre
74.7 gWater

Below average for vegetables

Alfalfa sprouts are 24 kcal per 100 g. The 240 vegetables in this database average 59.9.

Alfalfa sprouts24

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.24 g

Salt, per portion0.01 g

Vitamins and minerals in alfalfa sprouts

Two of the 18 reach the “source of” level, folate first; none reaches “high in”.

14 %

Folate

0.0288 mg in an 80 g portion

83rd of 189 vegetables

Folate contributes to the normal function of the immune system, to normal blood formation and to the reduction of tiredness and fatigue.

Copper0.13 mg13 %

Phosphorus56 mg8 %

Manganese0.16 mg8 %

Pantothenic acid (vitamin B5)0.45 mg7.5 %

Zinc0.72 mg7.2 %

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Folate0.0288 mg, 14 %

Copper0.13 mg, 13 %

Phosphorus56 mg, 8 %

Manganese0.16 mg, 8 %

Pantothenic acid (vitamin B5)0.45 mg, 7.5 %

Zinc0.72 mg, 7.2 %

Magnesium21.6 mg, 5.8 %

Iron0.8 mg, 5.7 %

Niacin (vitamin B3)0.88 mg, 5.5 %

Riboflavin (vitamin B2)0.05 mg, 3.4 %

Calcium25.6 mg, 3.2 %

Potassium63.2 mg, 3.2 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Vitamin C1.6 mg, 2 %

Vitamin B60.02 mg, 1.7 %

Vitamin A0.0128 mg, 1.6 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What alfalfa sprouts don’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 2.5 % of the vitamin C reference intake per 100 g.

Vitamin D

0mgin alfalfa sprouts

Find it inBloater, grilled500 % per 100 g

Vitamin C

2.5%in alfalfa sprouts, per 100 g

Find it inCherries, West Indian2150 % per 100 g

Vitamin B12

0mgin alfalfa sprouts

Find it inLiver, ox, raw4400 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Alfalfa sprouts against other vegetables

Alfalfa sprouts come second for folate here, just behind gourd (karela, raw).

0.045mg

0.036mg

0.027mg

0.024mg

0.015mg

0.014mg

Gourd, karela, raw+0.009 mg

Alfalfa sprouts, rawthis page

Taro leaves, steamed−0.009 mg

Tomatoes, cherry, raw−0.012 mg

Mushrooms, white, stewed−0.021 mg

Chicory, pale variety, raw−0.022 mg

All values per 100 g, from the same dataset. Differences are against alfalfa sprouts.

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Questions about alfalfa sprouts

What the numbers say to the questions people actually search.

How many calories are in a portion of alfalfa sprouts?

A typical portion (80 g, one of your five a day) gives 19 kcal. Per 100 g the figure is 24 kcal.

Is alfalfa sprouts a source of folate?

It is a source of folate: 0.036 mg per 100 g, 18 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals do alfalfa sprouts have most of?

By share of the daily reference intake: folate (0.036 mg, 18 %), copper (0.16 mg, 16 %) and phosphorus (70 mg, 10 %) per 100 g.

Are alfalfa sprouts a good source of protein?

Alfalfa sprouts, raw have 4 g protein per 100 g, 59 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-148, Alfalfa sprouts, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.