4 Health Benefits of Alfalfa

Alfalfa has earned a long-standing spot in the health food hall of fame, thanks to its crisp, fresh sprouts. These tiny greens are packed with outsized benefits for your diet.

Registered dietitian Michelle Dodd, RD, LD, tells you everything you need to know about alfalfa, including how to enjoy it and who should avoid it.

Is alfalfa good for you?

Yes, alfalfa is considered healthy for most people. It’s low in calories and has small amounts of key vitamins and minerals, making it a good “filler food” to round out sandwiches, salads and grain bowls.

“There’s not a whole lot to it,” Dodd acknowledges, “but it can give your meals some extra plant-based compounds and antioxidants.”

One cup (33 grams) of alfalfa sprouts has:

• 8 calories
• 1 gram of protein
• 1 gram of carbohydrates
• <1 gram of fat

A caveat about alfalfa: It isn’t a good choice for everyone, especially if you take blood-clotting medication or have a weakened immune system. But more on that in a moment.

Benefits of alfalfa

As a member of the legume family (think lentils and beans), alfalfa is actually an herb, not a vegetable. And like all other plant-based foods, it’s full of health benefits.

Contains vitamins and nutrients

Alfalfa is a good source of vitamin K, with 1 cup of sprouts offering about 8% of your daily value (DV). This important vitamin helps your blood to clot and your bones to stay strong.

One cup of alfalfa also provides:

• 6% DV of copper
• 3% DV of folate
• 3% DV of riboflavin (vitamin B2)
• 3% DV of vitamin C
• 2% DV of thiamine (vitamin B1)
• 2% DV of magnesium
• 2% DV of iron

A natural source of antioxidants

Alfalfa gets its color — and many of its benefits — from the presence of special compounds called flavonoids.

“All plant-based foods have these compounds, which work like antioxidants in the body,” Dodd explains. “Antioxidants support healthy aging and prevent cell damage by reducing oxidative stress.”

May support healthy cholesterol

Alfalfa and other legumes contain compounds called saponins, which some research suggests may help lower cholesterol. But that doesn’t mean you can replace your cholesterol medication with alfalfa sprouts.

“To lower your cholesterol, we’re looking at an overall healthy diet that includes lots of plant-based foods,” Dodd says. “It’s not about just eating more alfalfa sprouts.”

A low-calorie way to add nutrients

Alfalfa is low in protein, carbs and calories. But for such a delicate green, it offers a surprising amount of vitamins and nutrients.

“Adding alfalfa to your meals can be a good way to boost your overall plant intake without adding extra calories or fat,” Dodd says.

Following a diet that focuses on whole plant-based foods can help reduce inflammation and lower your overall risk of developing conditions like cardiovascular disease and type 2 diabetes.

Other potential benefits

Researchers continue to study other possible benefits of alfalfa, like whether it can:

• Lower blood sugar
• Relieve symptoms of menopause
• Promote healthy digestion

But it’s important to note that none of these benefits has yet been proven by science.

Alfalfa safety concerns

You might not think twice about adding sprouted greens to your meal. But before you pile them on, it’s important to make sure they’re safe for you.

Some people should steer clear of alfalfa or touch base with a healthcare provider before piling on the sprouts.

Interferes with blood thinners

Alfalfa is high in vitamin K, which is an important part of the chemical process for forming blood clots in your body. But if you’re taking an anticoagulant (aka a blood thinner), too much vitamin K can make your medication less effective.

“Blood thinners like warfarin (Coumadin®) are often prescribed for people who are at risk of developing blood clots,” Dodd explains. “But it’s important to keep your vitamin K level low so it doesn’t interfere with your medication.”

This doesn’t mean cutting out vitamin K entirely. But you should speak with your healthcare provider to figure out how much is safe for you.

Risk of foodborne illnesses

Because alfalfa sprouts are eaten raw, there’s a higher risk that they may carry harmful bacteria like Listeria, E. coli or Salmonella. These bacteria can cause food poisoning, which is particularly dangerous for people with a weakened immune system.

“There’s really no way to sterilize alfalfa without cooking it,” Dodd states. “But cooking it removes its health benefits.”

Avoid raw alfalfa sprouts if you have a weakened immune system, like if you:

• Have an autoimmune condition or chronic illness that affects your immune health
• Are pregnant
• Take medication that suppresses your immune system
• Are undergoing cancer treatments
• Are recovering from an organ transplant

The best sources of alfalfa

Sprouts are the most common form of alfalfa, and you’ll find them in the refrigerated produce section of grocery stores.

As a reminder, heating them up nukes their health benefits, so alfalfa should be served cold and raw.

“If you’re adding sprouts to warm foods, like soups or stir-fries, stir them in at the very end, or pile them on top for a little bit of extra crunch,” Dodd suggests.

Skip alfalfa supplements

If you’re prone to browsing the vitamin aisle, you might have noticed alfalfa supplements on the shelf — right there next to vitamin A and ashwagandha. But Dodd says it’s best to avoid alfalfa in supplement form.

The U.S. Food and Drug Administration (FDA) doesn’t regulate supplements, so there’s no way to know exactly what you’re getting (or how much of it), regardless of what the packaging promises.

Plus, Dodd cautions that vitamin K is a fat-soluble vitamin, which means your body can’t easily get rid of any surplus through your urine (pee). Instead, it can build up in your liver.

“You always want to be careful with the four fat-soluble vitamins: vitamins A, D, E and K,” she cautions. “It’s never a good idea to super-dose anything that affects those particular vitamins because they stay in your body longer.”

Plus, she says that there’s just no real reason to take alfalfa supplements, as most people get enough vitamin K through diet alone.

“Just put alfalfa on something you’re eating and enjoy it that way instead,” she recommends. “Or turn to spinach, kale, Swiss chard or collard greens. Any dark, leafy green is a great source of vitamin K.”

The bottom line on alfalfa

Alfalfa is a nutrient-rich legume that can add antioxidants, vitamins and minerals — plus a little bit of satisfying crunch — to your meals. For most people, it’s a healthy way to boost your intake of plant-based foods.

“Raw alfalfa is a simple but filling green that brings a few nice health benefits,” Dodd reiterates. “But if you’re considering incorporating it into your diet on a regular basis, it’s best to check in with your healthcare provider first to be sure it’s safe for you.”