Alfalfa and potassium: how much is actually in it

Alfalfa carries a modest amount of potassium — USDA data puts raw sprouts at about 79 mg per 100 grams, a small fraction of the adult Adequate Intake of 2,600–3,400 mg/day. That's too little to count on as a potassium source, but if you're on a potassium-restricted diet, it's still worth counting, the same way you would any potassium-containing food or supplement.

What USDA data shows

USDA FoodData Central lists raw alfalfa sprouts at roughly 79 mg of potassium per 100 g. NIH's Office of Dietary Supplements sets the adult Adequate Intake at 3,400 mg/day for men and 2,600 mg/day for women, following the National Academies' 2019 update. Against that target, 100 g of sprouts — already more than most people eat in one sitting — covers roughly 2–3%. A typical dried-leaf capsule serving, which weighs far less than 100 g, contributes less still; USDA doesn't publish a separate figure for the capsule form.

How it compares to a higher-potassium food

For scale: a medium banana (about 118 g) carries roughly 420 mg of potassium by USDA figures — several times what 100 g of alfalfa sprouts provides, and far more than a supplement capsule delivers. If potassium intake is a specific goal, alfalfa isn't a food or supplement most people would reach for to get there.

Who should count it anyway

If you have kidney disease or take a medication that raises potassium levels — a potassium-sparing diuretic or an ACE inhibitor, for example — ask a doctor before adding any potassium-containing food or supplement in a regular, meaningful amount, alfalfa included. The amount from alfalfa alone is small, but for someone on a potassium-restricted diet, every source is typically meant to be tracked, not just the largest ones. This is general dietary caution, not personalized medical advice — a doctor or dietitian managing a potassium-restricted diet can tell you whether alfalfa specifically needs to be on your list.

Questions people ask

Does alfalfa have a lot of potassium?

No — USDA data puts raw sprouts at about 79 mg per 100 g, roughly 2–3% of the adult daily target. A capsule serving contributes less.

Is alfalfa safe if I'm on a low-potassium diet?

The amount is small, but if you're managing a potassium-restricted diet for a medical reason, ask your doctor or dietitian whether alfalfa needs to be counted alongside your other sources.

Does alfalfa interact with medications that affect potassium?

We haven't found alfalfa-specific research on this, for an ACE inhibitor, a potassium-sparing diuretic or any other medication class. Alfalfa's one documented medication interaction is with warfarin, through its vitamin K content — see alfalfa and medications: what to check.

Related reading: what is alfalfa, alfalfa and calcium, and alfalfa dosage.