Alfalfa & Clover Sprouts: Nutrients, What Research Shows and Safety

Alfalfa sprouts and clover sprouts are the young seedlings of alfalfa (Medicago sativa) and red clover (Trifolium pratense), both legumes in the pea family. They are thin, pale shoots eaten raw in sandwiches and salads, often sold as a mix. This page keeps them apart from alfalfa tablets and clover extracts, and from the more general sprout advice on the bean sprouts page. It covers what is special about these two: a long record of food poisoning outbreaks, and cautions for lupus and warfarin. Safety comes first.

Read this first

• Who should avoid raw sprouts: the FDA says children, older adults, pregnant women and people with weakened immune systems should avoid eating raw or lightly cooked sprouts of any kind, and names alfalfa and clover. [2] The FDA's higher-risk list also includes people with cancer, diabetes, HIV/AIDS, autoimmune diseases and organ transplants. [3]
• A current outbreak (as of 1 October 2026): the CDC reports 76 illnesses, 6 hospitalizations and no deaths in 16 states from E. coli and Salmonella linked to alfalfa sprouts; 35 of 50 people interviewed (70%) reported eating alfalfa sprouts. [4] [5] Recalled products and a recalled alfalfa sprouting seed lot are listed on the FDA page. [5] Check those pages for updates.
• Cooking: the CDC advises cooking sprouts thoroughly, which kills harmful bacteria. [6] We did not read a sprout-specific cooking time, so this page gives none.
• Lupus: Memorial Sloan Kettering says people with systemic lupus should avoid alfalfa tablets because they may cause a relapse. Those cautions are about tablets and seeds, not proven for sprouts. [9]
• Warfarin: a cup has about 8% of the vitamin K Daily Value (USDA), so steady intake matters. [1] [13]
• Evidence in one line: we found no human trial of eating alfalfa or clover sprouts for any health outcome. Lab findings are not health results. [12]
• Allergy emergency: for trouble breathing or swelling of the face or throat, call 911 (or your local emergency number). [14]

What is in it (USDA values)

The values are for alfalfa seeds, sprouted, raw (USDA FoodData Central item 168384, SR Legacy). [1] The USDA household portion is 1 cup, 33 g. There is no USDA item for clover sprouts in the data we used.

% Daily Value uses the FDA 2016 Daily Values. The cup column is the per-100 g value multiplied by 0.33. Sprouts are mostly water (92.82 g per 100 g), so they are light on calories and a cup does not reach 10% of the Daily Value for any listed nutrient. Values vary with seed, growing time and storage.

Plant compounds: alfalfa seeds contain L-canavanine, an amino acid that is toxic in lab and animal studies; levels vary between crops and decline as the plant matures, according to Memorial Sloan Kettering. [9] That source does not give a figure for sprouts eaten as food. A 2022 laboratory study found red clover sprouts had up to 426.2 mg of isoflavones per 100 g dry weight, more than white, Persian or crimson clover sprouts; it measured no human health outcome, and the authors advise caution for people at risk of hormone-dependent cancers. [12] Alfalfa extracts have estrogen-like effects in lab studies. [9] This is lab chemistry, not a health benefit.

What research says

Sprouts versus tablets and extracts. The lupus and hormone cautions come mostly from studies and warnings about alfalfa seeds and tablets. We found no source showing that eating normal amounts of sprouts causes lupus flares. We found no source saying sprouts are safe for people with lupus either, so people with lupus should ask their clinician. Observational and lab findings do not prove cause.

How much is a normal serving

The USDA household portion is 1 cup (33 g), about 7.6 kcal. [1] We found no official daily amount for sprouts. This is information, not a prescription.

Safety, allergy and medicines

• Food poisoning (main point). The FDA says warm, humid sprouting conditions suit Salmonella, Listeria and E. coli, and that a few germs on a seed can grow to high levels even in clean home sprouting. [2] CDC and FDA have advised high-risk groups since 1999 to avoid raw sprouts, and in 2009, during an outbreak, FDA and CDC recommended that consumers not eat raw alfalfa sprouts, including blends containing them. [7] The CDC says young children, older adults, pregnant people and anyone with a weakened immune system should not eat raw sprouts of any type, including alfalfa, clover, radish and mung bean. [6]
• Symptoms and when to get help. For the current outbreak the CDC lists severe stomach cramps, often bloody diarrhea and vomiting for E. coli (starting 3 to 4 days after exposure) and diarrhea, fever and cramps for Salmonella (starting 6 hours to 6 days after). It advises prompt medical care for diarrhea with fever above 102 degrees Fahrenheit, diarrhea lasting more than 2 days, bloody diarrhea, vomiting that stops you keeping liquids down, or signs of dehydration. [4] [5] See poisoning: what to do first.
• Recalls. If a sprout product is recalled, the CDC says do not eat it, throw it away or return it, and wash items it touched with hot soapy water or in a dishwasher. [4]
• Pregnancy and breastfeeding. The FDA lists pregnant women among those who should avoid raw or lightly cooked sprouts. [2] Memorial Sloan Kettering says alfalfa should be avoided in pregnancy and nursing because of its hormonal effects. [9] See foods in pregnancy: what official bodies advise.
• Lupus and autoimmune disease. See the table. Alfalfa tablets are the clearest warning. [9] [10] See also alfalfa (herb page).
• Hormone-sensitive conditions. In lab studies alfalfa extracts made estrogen-dependent breast cancer cells grow more than estradiol did, and the red clover sprout study's authors advise caution in people at risk of hormone-dependent cancers. [9] [12] Neither tested sprouts eaten as food in people. See red clover.
• Warfarin. USDA lists 30.5 mcg of vitamin K per 100 g of alfalfa sprouts (25% of the Daily Value) and 10.1 mcg in a cup. [1] MedlinePlus advises consistent amounts of vitamin K-containing foods from week to week and checking diet changes with your doctor. [13] See foods and medicine interactions.
• Allergy. Alfalfa and clover are legumes, but we read no source on allergy to these sprouts. MedlinePlus says to call 911 or your local emergency number for a serious or whole-body reaction. [14] See food allergy basics and emergency signs.
• Kidney disease, children, older adults: the FDA names children and older adults as higher risk for food poisoning. [3] We did not read kidney-specific advice for sprouts.

Choosing, storing and food safety

• The FDA's general produce advice is to wash under running water without soap, noting that washing reduces but does not eliminate bacteria, and to buy refrigerated packaged produce. [2] The CDC advises cooking sprouts thoroughly. [6]
• Look at recall notices and buy from sources that follow the FDA guidance on sprouted seeds (the CDC's advice to restaurants and retailers). [6]
• You cannot tell contaminated sprouts by looks or smell; germs can reach very high numbers without visible change. [8]
• A cooked, hot sprout dish (stir-fry or soup) is not the same as raw sprouts in a sandwich, but we did not read a time or temperature rule for sprouts. Follow the FDA and CDC advice above.
• For the broader risks of raw sprouts and other foods, see raw sprouts, raw milk and undercooked foods: risks. For mung bean and lentil sprouts, see bean sprouts.

Related pages

• Bean sprouts
• Alfalfa (herb page)
• Red clover
• Raw sprouts, raw milk and undercooked foods: risks
• Sprouting, soaking and fermenting grains and legumes
• Foods and medicine interactions: vitamin K, grapefruit and others