Is Alfalfa a Carb or Protein? Understanding its Unique Nutritional Profile

November 15, 2025 •

3 min read

While primarily known as a staple forage for livestock, raw alfalfa sprouts, which are enjoyed by people, contain nearly equal amounts of protein and carbohydrates, both about 1 gram per cup. This balance helps clarify whether alfalfa is primarily a carb or protein source for human consumption.

Quick Summary

This article analyzes the macronutrient content of alfalfa, distinguishing between its uses in livestock feed and human diets. It details its protein, carbohydrate, and fiber levels, and explores its health benefits.

Key Points

Low-Calorie Balance: For human consumption as sprouts, alfalfa offers nearly equal, but very low, amounts of both protein and carbohydrates.
High-Protein Forage: As hay for livestock, alfalfa is prized for its high crude protein content, which varies with its stage of maturity.
Fiber is Key: A large portion of alfalfa sprouts' carbohydrates comes from dietary fiber, which is beneficial for digestion and blood sugar control.
Context Matters: The designation of alfalfa as a 'carb' or 'protein' source depends on whether it's being considered for a human or an animal diet.
Rich in Micronutrients: Beyond macros, alfalfa is an excellent source of vitamins like K and C, as well as minerals such as copper and iron.
Incomplete Protein for Humans: While a source of protein, alfalfa is not a complete protein for humans, so it should be combined with other sources for full nutritional value.

Alfalfa's Macronutrient Breakdown for Human Consumption

When considering alfalfa for human consumption, typically in the form of sprouts, the macronutrient profile is quite balanced but overall very low in calories. A single cup of raw alfalfa sprouts contains only about 7.6 calories, with a near-even split between protein and carbohydrates. This makes it neither a significant source of protein nor a high-carb food for humans. The total carbohydrate content is low, and much of this is dietary fiber, which is not digested by the body.

The Role of Fiber in Alfalfa's Carbohydrate Profile

For human consumption, the carbohydrates found in alfalfa sprouts are mostly comprised of dietary fiber. This is a crucial distinction, as dietary fiber contributes to the total carbohydrate count on a nutrition label but does not impact blood sugar levels in the same way as simple carbohydrates like sugars. The high fiber content in alfalfa is known to help with blood sugar regulation by slowing the absorption of glucose. This is a significant health benefit, especially for those watching their carb intake, and explains why alfalfa is often considered a low-carb food.

Protein Content and Quality

Although the absolute quantity of protein in alfalfa sprouts for humans is modest, the protein quality is important to consider. Like other legumes, alfalfa contains protein, but it is not a complete protein, meaning it lacks all the essential amino acids in sufficient quantities. However, when combined with other plant-based proteins, it can contribute to a complete amino acid profile. For livestock, where alfalfa is consumed in much larger quantities as hay, it is a significant source of crude protein, providing a cost-effective way to meet the animals' dietary needs.

The Difference Between Alfalfa Sprouts and Hay

It's important to differentiate between alfalfa sprouts for human consumption and alfalfa hay, which is primarily used for livestock feed. The nutritional profile varies significantly between the two forms due to the stage of growth and processing.

Lists of Nutrients

Nutrients in Raw Alfalfa Sprouts (per cup, approx. 33g):

Calories: 7.6
Protein: 1.3 grams
Carbohydrates: 0.7 grams
Dietary Fiber: 0.6 grams
Vitamin K: 10.1 mcg (8% DV)
Vitamin C: 2.7 mg (3% DV)
Folate: 11.9 mcg (3% DV)
Minerals: Copper, Magnesium, Manganese, Iron

Nutrients in Alfalfa Hay (for livestock):

Crude Protein: High (up to 25% DM), depending on maturity
Digestible Fiber: Excellent source of effective NDF
Minerals: High in Calcium
Vitamins: Rich source of Carotene (precursor to Vitamin A)

Comparison: Alfalfa Sprouts vs. Animal Feed Hay


Feature	Alfalfa Sprouts (for human consumption)	Alfalfa Hay (for animal feed)
Primary Use	Culinary addition to salads, sandwiches, and wraps.	Staple forage for dairy and beef cattle, horses, and sheep.
Macronutrient Profile	Low-calorie, with a balanced and small amount of protein and carbohydrates.	Significant source of crude protein, fiber, and energy.
Carbohydrate Type	Predominantly dietary fiber.	Varied carbohydrate profile, including both soluble and non-digestible fiber.
Caloric Density	Very low (approx. 7.6 calories per cup).	Higher caloric density due to larger quantities consumed.
Growth Stage	Harvested at a very early stage.	Cut at different stages of maturity for varying nutritional content.
Nutrient Density	High density of specific vitamins and minerals relative to its calorie count.	Nutrient-dense, especially in protein, calcium, and vitamins A and K.

Conclusion: Understanding Alfalfa's Dual Nature

Ultimately, whether you consider alfalfa a carb or protein depends entirely on the context and form. For a person adding a handful of sprouts to a meal, alfalfa is a low-calorie addition with a negligible impact on overall macronutrient intake, acting as a source of fiber, vitamins, and minerals. The small amounts of carbohydrates and protein are fairly balanced and primarily serve as a source of micronutrients rather than substantial macronutrients. For a cow consuming large quantities of alfalfa hay, it is a foundational, high-protein forage that also provides crucial fiber. The misunderstanding arises from treating these two very different uses and preparations as if they were the same. The answer is not one or the other, but a nuanced understanding of its role in different diets.

For more information on the nutrient profiles of various animal feeds, consult Feedipedia, a reference database run by INRAE and FAO.

Frequently Asked Questions

Yes, raw alfalfa sprouts are very low in net carbohydrates, making them suitable for a low-carb diet. Most of their minimal carbohydrate content is indigestible fiber.

No, human consumption of alfalfa hay is not recommended. Alfalfa hay is used as a protein and fiber source for livestock and is not prepared or intended for human digestion.

No, alfalfa sprouts are not a complete protein source on their own. They can, however, be part of a healthy diet that includes other diverse plant proteins to ensure all essential amino acids are consumed.

The main difference is quantity and form. Alfalfa sprouts are low in both calories and macros for human consumption, while alfalfa hay is a high-volume, nutrient-dense forage that provides significant protein and fiber for livestock.

Alfalfa sprouts are rich in several micronutrients, including Vitamin K, Vitamin C, Folate, and essential minerals like copper, magnesium, and manganese.

Alfalfa sprouts have a mild, fresh flavor and can be added raw to salads, sandwiches, and wraps for a nutritious and low-calorie boost.

Yes, especially in the context of livestock feed, the nutritional content of alfalfa hay changes with maturity. Younger, less mature alfalfa generally has a higher crude protein content, which decreases as the plant matures.