Nutrition Facts Fruit and Vegetables Bean Sprouts Nutrition Information and Health Benefits By Laura Dolson Laura Dolson Laura Dolson is a health and food writer who develops low-carb and gluten-free recipes for home cooks. Learn about our editorial process Updated on November 12, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Barbie Cervoni MS, RD, CDCES, CDN Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN Facebook LinkedIn Twitter Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When They're Best Storage and Food Safety How to Prepare Sprouts are seeds that have been watered and germinated to produce a thin stalk and leaflets. They are harvested when they are about three to five days old. There are many varieties, including bean sprouts from all kinds of beans, such as mung beans and soybeans; alfalfa sprouts; broccoli sprouts; and clover sprouts. The leafier the sprouts are, the more their nutritional content is similar to green leafy vegetables. Sprouts are easy to grow at home. A tablespoon of alfalfa seeds, for example, will sprout to fill a quart jar. Be sure to buy seeds labeled "for sprouting." Bean Sprout Nutrition Facts The following nutrition information is provided by the USDA for 1 cup (90g) of raw bean sprouts. Calories: 27Fat: 0.2gSodium: 5.4mgCarbohydrates: 5.4gFiber: 1.6gSugars: 3.7gProtein: 2.7g Carbs As with most non-starchy vegetables, scientists haven't tested the glycemic index of bean sprouts, but assume that it is very low due to the low amount of carbohydrates (just 5.4 grams for 1 cup of bean sprouts). Fat Bean sprouts contain just a trace amount of fat. Most of the fats found in sprouts are mono and polyunsaturated. Protein Beans are a good plant-based source of protein, but bean sprouts have less protein than mature beans. For example, a cup of cooked mung beans contains 12 grams of protein whereas 1 cup of bean sprouts offers just 2.7 grams. Still, sprouts have more protein than other leafy greens, with 3 grams per cup for mung bean sprouts versus less than 1 gram for spinach, for example. Sprouting increases the amounts and bioavailability of protein. Vitamins and Minerals Nutrition experts have noted that "sprouts provide excellent quality nutrients and, by weight, are the rich sources of an array of vitamins, minerals and anti-oxidants." A one cup serving is a good source of vitamin C (providing roughly 13% of the RDA) and provides antioxidants such as cryptoxanthin. Health Benefits Research has shown that some sprouts from bean sprouts to broccoli sprouts have fairly high levels of phytonutrients, many of which have antioxidant properties. Lowers Cholesterol A small, short-term study of broccoli sprouts found that their antioxidants could lower total and LDL ("bad") cholesterol, and significantly increase HDL ("good") cholesterol in human participants. A slightly larger study published in 2015 found similar effects on cholesterol levels in people with type 2 diabetes who consumed lentil sprouts. Helps Manage Blood Sugar Another study of broccoli sprouts in people with type 2 diabetes found that their antioxidants offered benefits such as improved cholesterol levels and decreased insulin resistance and vascular complications. The study authors noted that "the bioactive components of young broccoli sprouts make it an excellent choice for supplementary treatment in type 2 diabetes." May Help Reduce Inflammation More research is needed in this area, but some preliminary studies show that the antioxidants in mung bean sprouts can have several powerful anti-inflammatory effects. They can contribute to the treatment of cancer, hypertension (high blood pressure), and sepsis (a serious, systemic inflammation of the body). Allergies People who are allergic to soy should not consume soybean sprouts. People with peanut allergies may also experience reactions when consuming sprouts made from various beans. If you or your child has a soy or peanut allergy, talk with your doctor about how best to manage this allergy to avoid serious reactions. Adverse Effects Bacteria can thrive in a warm, humid environment, which are exactly the conditions in which sprouts are grown. As a result, there have been outbreaks of foodborne illness associated with eating raw and lightly cooked sprouts. People at high risk of food poisoning (such as children, pregnant women, and anyone with a compromised immune system) shouldn't eat sprouts unless they are fully cooked. Varieties Mung bean sprouts and alfalfa sprouts are some of the more commonly consumed sprouts, but almost any seed or legume can be used for sprouting. Here is how the nutrition facts stack up according to data provided by the USDA. Mung bean sprouts Alfalfa sprouts Broccoli, clover, and mustard sprouts Calories 31 8 20 Carbohydrates 6g 0.7g 2g Fiber 1.9g 0.6g 2g Sugars 4.3g 0.1g 0 Protein 3g 1.3g 2g Microgreens can look similar to sprouts, but they are a little different. They grow in soil and only the leaves and stems are harvested and eaten. Sprouts, on the other hand, grow in water and the seed and roots are usually consumed along with the stems and leaves. When They're Best Bean sprouts and other sprouts are typically available year-round. When choosing sprouts, look for ones that are firm and firmly attached to their stems. The leaves should be a rich green. The stems should be white in color. The container should not be moist or smelly, and the sprouts should not look slimy. If you are buying them in a store, look for the International Sprout Growers Association seal. Storage and Food Safety Sprouts are highly perishable and must be used soon after being purchased, preferably in a day or two and no more than three days. Sprouts should be washed after being purchased and stored cold at all times (in the refrigerator at 40 degrees F or below). To reduce the risk of foodborne illness, buy only fresh sprouts that have been kept refrigerated. Rinse them thoroughly before eating, and wash your hands before and after handling. How to Prepare Many people eat sprouts raw on sandwiches, salads, or in spring rolls, but eating sprouts raw does pose a risk of illness. Cooking helps to lower this risk. Try putting sprouts in soups or stir-fries, or you can roast them in the oven as you would any vegetable. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 10 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Bean sprouts, raw. USDA FoodData Central. Mung beans, cooked. FoodData Central. U.S. Department of Agriculture. Spinach, raw. FoodData Central. U.S. Department of Agriculture. Jain, Vijaya MSc, MS, RD, CDN. Sprouts: Super, Simple, Nutritious and Healthy. Vegetarian Nutrition, Academy of Nutrition and Dietetics. Tang D, Dong Y, Ren H, Li L, He C. A review of phytochemistry, metabolite changes, and medicinal uses of the common food mung bean and its sprouts (Vigna radiata). Chem Cent J. 2014;8(1):4. doi:10.1186/1752-153X-8-4 Murashima M, Watanabe S, Zhuo XG, Uehara M, Kurashige A. Phase 1 study of multiple biomarkers for metabolism and oxidative stress after one-week intake of broccoli sprouts. Biofactors. 2004;22(1-4):271-5. doi:10.1002/biof.5520220154 Aslani Z, Mirmiran P, Alipur B, Bahadoran Z, Abbassalizade Farhangi M. Lentil sprouts effect on serum lipids of overweight and obese patients with type 2 diabetes. Health Promot Perspect. 2015;5(3):215-24. doi:10.15171/hpp.2015.026 Bahadoran Z, Mirmiran P, Azizi F. Potential efficacy of broccoli sprouts as a unique supplement for management of type 2 diabetes and its complications. J Med Food. 2013;16(5):375-82. doi:10.1089/jmf.2012.2559 Jensen LB, Pedersen MH, Skov PS, et al. Peanut cross-reacting allergens in seeds and sprouts of a range of legumes. Clin Exp Allergy. 2008;38(12):1969-77. doi:10.1111/j.1365-2222.2008.03129.x Newgent J. Are sprouts safe to eat?. Academy of Nutrition and Dietetics. Additional Reading Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283. doi:10.2337/dc08-1239. 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