Alfalfa sprouts - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Alfalfa sprouts

Alfalfa sprouts consist of 1% fat, 4% protein, 2% carbs, 2% fiber and 90% water. With 35 of calories per 100g Alfalfa sprouts are 95% lower than other foods in Sprouts. In total 26% of the calories in Alfalfa sprouts are from fat, 46% from protein and 23% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 0.2g carbs in a serving of 10g
  • Low Glycemic Load Glycemic Load: 0.0
On this page you will find information on:

Can you eat Alfalfa sprouts for a low carb diet?

With 0.2g of carbs and a Glycemic Load of 0 in a portion of 10g, Alfalfa sprouts can be consumed for a ketogenic or low-carb diet. Alfalfa sprouts contain low amounts of Fructose, are Gluten free and have no Lactose.

Alfalfa sprouts: nutrition facts & data

Nutrition facts
per 100g 		Alfalfa sprouts
avg Sprouts[1]
Calories (kcal) 35.0 37.0
Fat (g) 1.0 0.4
Protein (g) 4.0 4.1
Carbohydrates (g) 2.0 2.9
Mono- & Di-Saccharides (g) 1.0 2.9
Polysaccharides (g) 1.0 2.9
Fibers (g) 1.6 2.2
Sodium (mg) 6.0 91.0
Water (g) 90.0 88.4
[1] average of Sprouts

Breakdown in percent (%) of total calories

An average portion size (10g) of Alfalfa sprouts contain:

  • 3.5 Calories
  • 0.1g of Fat
  • 0.4g of Protein
  • and 0.2g of Carbs
  • 0.6mg of sodium - 0.0% of the RDA for sodium.
  • 2.5mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.1mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.1mg of Iron - 0.0% of the RDA for Iron.
  • 8.0mg of Potassium - 0.0% of the RDA for Potassium.
  • 0.8mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Alfalfa sprouts you get

  • 2.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Sprouts have on average 1.45g of proteins per 1 gram of carbs.
  • 0.50 grams of fat (total average 0.66g, other foods in Sprouts 0.15g)
  • 0.80 grams of fibers (total average 0.13g, other foods in Sprouts 0.78g)

Nutrient distribution per gram

What vitamins are in Alfalfa sprouts?

Vitamins
per 100g 		Alfalfa sprouts
avg[1]
Vitamin C (mg) 8.0 13.6
Vitamin E (mg) 0.1 0.1
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.0 0.1
Vitamin B9 / Folate (μg) 35.0 75.7
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 95.0
[1] average of Sprouts

Are Alfalfa sprouts rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (10g) for Alfalfa sprouts of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Alfalfa sprouts

Minerals
per 100g 		Alfalfa sprouts
avg[1]
Magnesium (mg) 25.0 18.0
Zinc (mg) 0.9 0.6
Sodium (mg) 6.0 91.0
Calcium (mg) 30.0 23.6
Iron (mg) 1.0 0.8
Potassium (mg) 80.0 221.4
Phosphorus (mg) 70.0 65.0
[1] average of Sprouts

Are Alfalfa sprouts high in minerals?

info

Again, for every mineral contained in Alfalfa sprouts we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Alfalfa sprouts

2.0% of Alfalfa sprouts are carbs, per serving of 10g that makes 0.2g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Alfalfa sprouts
avg[1]
Monosaccharides (g) 1.0 2.1
Polysaccharides (g) 1.0 0.7
Total carbs (g) 2.0 2.9
[1] average of Sprouts

How high are the Glycemic Index and the Glycemic Load for Alfalfa sprouts?

The Glycemic Index of Alfalfa sprouts is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Alfalfa sprouts

  • are Gluten free
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Alfalfa sprouts

Of the 1.0g total fat per 100g in Alfalfa sprouts, 0.1g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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