Alfalfa seeds
Per 100 g, Alfalfa seeds provides 351 calories, 41.8 g carbohydrate, 35.1 g protein and 35.1 g fibre.
= 351 kcal
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351kcal 18% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
82%Nutrient scoreNutrient ScoreThe share of this food's 14 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.14 available of 33 total nutrients with a Daily Value14of33
Protein35.1g33% kcal
Carbs41.8g40% kcal
Fat12.6g27% kcal
Fiber 35.1g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day35.1g35.1g70%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day12.6g12.6g18%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day41.8g41.8g16%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day35.1g35.1g117%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day1.09g1.09g1%
Fats and Fatty Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day26.0mg26.0mg33%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day1.08mg1.08mg98%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.58mg0.58mg41%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day1.80mg1.80mg11%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day0µg0µg0%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day136mg136mg17%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day12.9mg12.9mg92%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day79.0mg79.0mg3%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day6.90mg6.90mg69%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day90.0µg90.0µg164%
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water7.4 g
- Carbohydrate6.7 g
- Fibre35.1 g
- Protein35.1 g
- Fat12.6 g
- Other3.1 g
Calculated from this food's data, per 100 g
- Net carbs
- 6.7 g
- Carbohydrate minus fibre.
Alfalfa seeds: key facts
Good source of
- How many calories are in Alfalfa seeds?
- Alfalfa seeds has 351 calories per 100 g.
- How much protein is in Alfalfa seeds?
- Alfalfa seeds provides 35.1 g of protein per 100 g.
- How many carbs are in Alfalfa seeds?
- Alfalfa seeds contains 41.8 g of carbohydrate per 100 g, including 35.1 g of fibre.
- How much fat is in Alfalfa seeds?
- Alfalfa seeds has 12.6 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).