Is Alfalfa High in Oxalates? An In-Depth Nutritional Guide

November 15, 2025 •

4 min read

According to a food list from St. Joseph's Healthcare Hamilton citing Harvard data, a ½ cup serving of alfalfa sprouts contains 0 mg of oxalate. This fact addresses the core of the question: is alfalfa high in oxalates, but reveals a more nuanced answer that depends on the specific form of the plant consumed.

Quick Summary

Alfalfa sprouts, the form commonly eaten by humans, are very low in oxalates and suitable for most diets. While alfalfa hay contains calcium oxalate, this is primarily a concern for livestock and is not bioavailable to humans. The oxalate content is highly dependent on how alfalfa is prepared.

Key Points

Sprouts are Low in Oxalates: Alfalfa sprouts, the form most often eaten by humans, contain 0 mg of oxalate per ½ cup serving.
Hay vs. Sprouts: Alfalfa hay contains calcium oxalate crystals, but these are a concern for livestock, not humans, and are largely undigested.
Not a Kidney Stone Risk: For humans, the low oxalate content of alfalfa sprouts makes them a safe food choice for those managing kidney stone risk.
Sufficient Calcium Binds Oxalate: For diets that include some oxalates, consuming adequate calcium can help reduce absorption by binding oxalates in the gut.
Not All Forms Are Equal: The varying oxalate content highlights the importance of specifying the form of alfalfa, as general statements can be misleading.
Health Benefits: Beyond low oxalates, alfalfa sprouts offer vitamins, minerals, and antioxidants, contributing to overall health.

Understanding Oxalates and Their Role in Diet

Oxalates, or oxalic acid, are naturally occurring compounds found in many plants. They can bind to minerals, particularly calcium, and in susceptible individuals, this can contribute to the formation of kidney stones. For people following a low-oxalate diet, often recommended for those with a history of kidney stones, knowing the oxalate content of foods is crucial. The term 'alfalfa' can be misleading because its nutritional composition varies significantly depending on whether it is consumed as fresh sprouts or as dried hay.

The Oxalate Content of Alfalfa Sprouts

When considering human consumption, alfalfa sprouts are the most relevant form. Reputable sources indicate that alfalfa sprouts are among the lowest-oxalate foods available. A detailed food list from a healthcare provider confirms that ½ cup of alfalfa sprouts contains 0 mg of oxalate. This makes them a safe and healthy addition for most people, including those managing their oxalate intake. Beyond being low in oxalates, alfalfa sprouts are a good source of vitamins, minerals, and antioxidants, and are known for their health benefits, such as potentially lowering cholesterol and managing blood sugar.

Alfalfa Hay: A Different Story for Livestock

In contrast to the human-focused conversation around sprouts, alfalfa hay is an important forage crop for livestock. Research shows that alfalfa hay does contain calcium oxalate crystals. However, these crystals are not highly bioavailable. A significant portion of this calcium oxalate passes through the animals' digestive tracts undigested, meaning the calcium it contains is not absorbed. This is the primary reason why the oxalate content in hay is generally not a significant toxicity risk to livestock, but it does affect mineral absorption, a topic that agricultural nutritionists consider. This distinction is critical to understanding why general statements about alfalfa's oxalate content can be misleading when applied to human diets.

Low-Oxalate Foods Compared to Alfalfa Sprouts

To put alfalfa sprouts into perspective, it's helpful to compare their oxalate level to other common foods. The following table highlights the significant differences in oxalate content.


Food Item	Approximate Oxalate Content	Classification
Alfalfa Sprouts (½ cup)	0 mg	Very Low
Cooked Spinach (½ cup)	755 mg	Very High
Raw Spinach (1 cup)	656 mg	Very High
Beets (½ cup)	76 mg	High
Raspberries (1 cup)	48 mg	High
Broccoli (½ cup)	6 mg	Low
White Rice (1 cup cooked)	4 mg	Low
Banana (1 medium)	10.3 mg	Low

This comparison table clearly demonstrates that alfalfa sprouts have an extremely low oxalate content, making them a safer alternative for those on a low-oxalate diet compared to high-oxalate vegetables like spinach or beets. The preparation method can also slightly alter oxalate content in some foods, but for sprouts, the initial level is already negligible.

Culinary Uses of Alfalfa Sprouts

Given their low oxalate content, alfalfa sprouts can be a versatile ingredient in many dishes. They offer a mild, slightly nutty flavor and a delicate crunch. Some popular uses include:

Adding to salads and sandwiches for extra texture and nutrients.
Garnishing soups and stir-fries just before serving.
Mixing into wraps or spring rolls.
Blending into smoothies for a nutrient boost without a strong flavor.

Precautions and Potential Risks

While alfalfa sprouts are low in oxalates, they are not without potential risks. Like other sprouts, they grow in warm, humid conditions that can foster the growth of bacteria such as Salmonella and E. coli. The FDA and CDC have investigated outbreaks linked to contaminated sprouts, so proper food safety is crucial. This includes purchasing sprouts from reputable sources, storing them correctly, and for those with weakened immune systems, considering avoiding them altogether. For human consumers, the risk from microbial contamination is far greater than any concern over oxalates in sprouts. Additionally, WebMD notes potential side effects for those taking alfalfa supplements in high doses, but these warnings typically do not apply to the small quantities of sprouts used in food.

Conclusion: The Final Verdict on Alfalfa and Oxalates

In conclusion, the question, is alfalfa high in oxalates, has a definitive answer: no, not in the form most relevant to human consumption. Alfalfa sprouts contain virtually no oxalates and are safe for those on a low-oxalate diet. The distinction between alfalfa sprouts and alfalfa hay is key. While hay contains calcium oxalate crystals, this is primarily a consideration for livestock and does not affect human dietary recommendations for sprouts. For individuals concerned about oxalates, alfalfa sprouts are an excellent, safe, and nutritious dietary choice.

However, consumers should be aware of the food safety risks associated with sprouts in general and exercise caution, especially those with compromised immune systems. For most people, a sensible and safe approach is to enjoy sprouts in moderation while being mindful of proper food hygiene. The evidence shows that enjoying alfalfa sprouts will not contribute to a high-oxalate intake.

Frequently Asked Questions

No, alfalfa sprouts are very low in oxalates. According to food lists citing Harvard data, a typical serving contains 0 mg of oxalates.

Yes, alfalfa sprouts are a very safe addition to a low-oxalate diet due to their negligible oxalate content.

Alfalfa hay, used for livestock, contains calcium oxalate crystals, but these are a different form from the sprouts eaten by humans. For human health, only the oxalate content of sprouts is relevant.

No, eating alfalfa sprouts in typical human quantities will not cause kidney stones due to their very low oxalate content. Kidney stones associated with oxalates are linked to a diet high in other oxalate-rich foods like spinach.

Cooking is not necessary to reduce oxalates in alfalfa sprouts, as their content is already negligible. The primary reason to consider cooking sprouts is to address potential bacterial contamination risks.

Some high-oxalate foods include spinach, beets, rhubarb, nuts (like almonds), and sweet potatoes.

The oxalate content of alfalfa supplements can vary, and high-dose, long-term use has been associated with other health concerns and side effects, as noted by WebMD. It is best to consult a healthcare provider before taking them.