Alfalfa Sprouts: Crunchy, Low-Calorie Greens with Vitamin K & Plant Compounds

Alfalfa sprouts are the **young shoots of the alfalfa plant** (*Medicago sativa*). They’re crisp with a **mild, nutty** flavor and are commonly eaten **raw** in salads, wraps, and sandwiches.

- **Calories:** ~23 kcal - **Carbohydrates:** ~2–3 g - **Fiber:** ~2 g - **Protein:** ~3–4 g - **Fat:** ~0.5–0.7 g - **Vitamin K:** significant - **Vitamin C & Folate:** present - **Minerals:** small amounts of manganese, copper, iron

- **Very low calorie** and **high-volume**—adds crunch and freshness. - **Vitamin K** supports normal blood clotting and bone health. - **Vitamin C & folate** aid immunity and cell growth. - Contains **phytonutrients** (saponins, flavonoids) with antioxidant activity.

- **Raw sprout safety:** sprouts can carry **E. coli/Salmonella**; higher risk for **pregnant people, older adults, young children, and immunocompromised**—they should **avoid raw sprouts** or **cook** them. - **Vitamin K–warfarin interaction:** high vitamin K may affect **warfarin** dosing—keep intake consistent and consult a clinician. - Possible **gas/bloating** due to fiber and oligosaccharides.

- Rinse well; keep **refrigerated** and use quickly. - Add to **salads, bowls, sandwiches, wraps**, and **spring rolls**. - Stir into **omelets** at the end or **lightly sauté**/steam to reduce microbial risk. - Pair with **citrus, sesame, soy, ginger**, and creamy dressings.

Crisp, nutrient-dense sprouts that elevate salads and sandwiches. Enjoy fresh, but practice good food safety—and avoid raw if at higher risk.