Table of ContentsView AllTable of ContentsNutrition FactsBenefitsPopular TypesWho Should Avoid Them?Where to Find Bean Sprouts
Table of ContentsView All
View All
Table of Contents
Nutrition Facts
Benefits
Popular Types
Who Should Avoid Them?
Where to Find Bean Sprouts
Sprouts are the immature growth from a germinated seed. Among the most common are mung bean sprouts. They’re packed with protein, fiber, minerals, and vitamins. They’re also rich in bioactive compounds that promote good health.
This article discusses the nutritional benefits of bean sprouts, the different types, their potential risks, and who should probably avoid them.
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Bean Sprout Nutrition Facts: One Serving
Bean sprouts are 90.8% water. At only 2% of the daily value (DV) forcalories, one cup of raw mung bean sprouts gives you:
Nutritional values vary according to the type of sprouts. For example, lentil andsoybeansprouts have more protein than mung bean sprouts. And mung bean sprouts have more fiber and sugar thanalfalfa, lentil, or soybean sprouts.
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7 Benefits of Crunching on Bean Sprouts
Mung bean sprouts are rich in bioactive compounds, includingpolyphenols, polysaccharides, and peptides, making them a functional food.
Functional food generally refers to foods that provide benefits beyond essential nutrition when you eat them regularly. These include whole or enhanced foods with properties that may enhance overall health and help prevent the risk of certain diseases.
Sprouts Are Nutrient Dense
Mung beans are a nutritional powerhouse, but their nutritional profile improves during sprouting.Bean sprouts offer vitamins, minerals, and other nutrients the body needs without adding excess sugar, sodium, or saturated fat.
A diet high in nutrient-dense foods is associated with a slightly decreased risk of heart disease,diabetes, and all-cause mortality.
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They’re Loaded With Antioxidants
Mung bean sprouts are high inflavonoids, phenolic acids, and other compounds with antioxidant properties.Antioxidantshelp stabilizefree radicalsand fight oxidative stress, which may be linked to chronic and degenerative diseases.
Sprouts Are Good for Digestion
Mung beans are easier to digest after they’re sprouted. That’s because sprouting helps release enzymes from the plant that can help your body better absorb minerals. This may improve digestion, reducegas, and improve overall gut health.
They Don’t Spike Blood Sugar
Bean sprouts are low on theglycemic index (GI). Low GI foods tend not to spike blood sugar and may reduce complications and lower the rate of diabetes and obesity.
Sprouts May Help Your Immune System
Research suggests that the flavonoids, acids, and plant hormones in mung beans may help regulate immune function.
They’re Heart Healthy
Mung bean sprouts may help regulate blood pressure, cholesterol, andlevels of triglyceride(fats in the blood).
One serving of mung bean sprouts provides 29% of the vitamin K most people need daily.Research shows a diet rich invitamin Kmay lower the risk of cardiovascular disease related toatherosclerosis(when fats, cholesterol, and other substances build up in and on the artery walls).
Sprouts Are Good for Your Eyes
Bean sprouts are high in antioxidants, which defend against oxidative stress and help prevent disease progression in age-relatedmacular degeneration,cataracts, andglaucoma.
Popular Types of Bean Sprouts
In addition to mung beans, other sprouts are highly nutritious. Among them are:
Fresh vs. CannedFresh sprouts have a short shelf life and must remain refrigerated below 40 degrees F. Raw sprouts are likely to include bacteria that can lead tofoodborne illness. Canned sprouts and sprouts used as an ingredient in prepackaged dishes are safe because they’re heated during processing.
Fresh vs. Canned
Fresh sprouts have a short shelf life and must remain refrigerated below 40 degrees F. Raw sprouts are likely to include bacteria that can lead tofoodborne illness. Canned sprouts and sprouts used as an ingredient in prepackaged dishes are safe because they’re heated during processing.
Bean sprouts are tender yet crisp, with a slightly sweet and nutty flavor. You can fry, boil, or steam them. Sprouts can add texture, flavor, and color to a variety of foods, such as:
Raw vs. CookedSprouting is not the only thing that can make mung beans more nutritious. Cooking legumes such as bean sprouts can increase the bioavailability of nutrients and make them easier to digest.Bioavailability refers to the amount of nutrients your body can use and store. Cooking also helps prevent foodborne illness associated with raw bean sprouts.
Raw vs. Cooked
Sprouting is not the only thing that can make mung beans more nutritious. Cooking legumes such as bean sprouts can increase the bioavailability of nutrients and make them easier to digest.Bioavailability refers to the amount of nutrients your body can use and store. Cooking also helps prevent foodborne illness associated with raw bean sprouts.
Should Anyone Not Eat Bean Sprouts?
Sprouts have been the source of many outbreaks of foodborne illness. The seeds and plants often contain harmful bacteria likeEscherichia coli(E. coli),Listeria, andSalmonella. The warm, humid conditions needed for sprouting are also ideal for bacteria to multiply rapidly. Growing sprouts at home or buying labeled “organic” doesn’t make them safer. Those at higher risk of foodborne illness who should avoid raw sprouts include:
Some ways to lower the risk of foodborne illness include:
Places to Look for Bean Sprouts
You’ll likely find canned sprouts in the canned goods aisle. Supermarkets might also have canned or sprouts packed in pouches in the international, Asian, or vegetarian sections.
Summary
Bean sprouts are crisp and have a slightly sweet, nutty flavor. Their color and texture can liven up soups, salads, sandwiches, and stir-fry dishes. And they’re rich in protein, fiber, and antioxidants. This nutrient-dense legume may help prevent various chronic and degenerative diseases as part of a balanced diet.
Raw bean sprouts have a history of outbreaks of foodborne illness. You may be at higher risk if you have a weakened immune system or are pregnant. It’s important to handle raw bean sprouts carefully to avoid cross-contamination. Heat kills harmful bacteria, so cooked sprouts are safe to eat.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hou D, Yousaf L, Xue Y, et al.Mung bean (Vigna radiata L.): bioactive polyphenols, polysaccharides, peptides, and health benefits.Nutrients. 2019;11(6):1238. doi:10.3390/nu11061238U.S. Department of Agriculture.Mung beans, mature seeds, sprouted, raw.MyFoodData.Nutrition facts for mung bean sprouts.MyFoodData.Nutrition comparison of alfalfa sprouts, lentil sprouts, soybean sprouts, and mung bean sprouts.Henry CJ.Functional foods.Eur J Clin Nutr. 2010;64(7):657-659. doi:10.1038/ejcn.2010.101Tang 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;8:4. doi:10.1186/1752-153X-8-4Troesch B, Biesalski HK, Bos R, et al.Increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity.Nutrients.2015;7(7):6016-6037. doi:10.3390/nu7075266Ganesan K, Xu B.A critical review on phytochemical profile and health promoting effects of mung bean (Vigna radiata).Food Science and Human Wellness. 2018;7(1):11-33. doi:10.1016/j.fshw.2017.11.002Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763American Heart Association.Tiny sprouts provide big nutrition.Bellinge JW, Dalgaard F, Murray K, et al.Vitamin k intake and atherosclerotic cardiovascular disease in the danish diet cancer and health study.J Am Heart Assoc.2021;10(16):e020551. doi:10.1161/JAHA.120.020551Kushwah N, Bora K, Maurya M, Pavlovich MC, Chen J.Oxidative stress and antioxidants in age-related macular degeneration.Antioxidants. 2023;12(7):1379. doi:10.3390/antiox12071379Michigan State University.Keep food safety in mind when consuming sprouts.Devi CB, Kushwaha A, Kumar A.Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata).J Food Sci Technol. 2015;52(10):6821-6827. doi:10.1007/s13197-015-1832-1University of Connecticut.Seed and bean sprouts.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hou D, Yousaf L, Xue Y, et al.Mung bean (Vigna radiata L.): bioactive polyphenols, polysaccharides, peptides, and health benefits.Nutrients. 2019;11(6):1238. doi:10.3390/nu11061238U.S. Department of Agriculture.Mung beans, mature seeds, sprouted, raw.MyFoodData.Nutrition facts for mung bean sprouts.MyFoodData.Nutrition comparison of alfalfa sprouts, lentil sprouts, soybean sprouts, and mung bean sprouts.Henry CJ.Functional foods.Eur J Clin Nutr. 2010;64(7):657-659. doi:10.1038/ejcn.2010.101Tang 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;8:4. doi:10.1186/1752-153X-8-4Troesch B, Biesalski HK, Bos R, et al.Increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity.Nutrients.2015;7(7):6016-6037. doi:10.3390/nu7075266Ganesan K, Xu B.A critical review on phytochemical profile and health promoting effects of mung bean (Vigna radiata).Food Science and Human Wellness. 2018;7(1):11-33. doi:10.1016/j.fshw.2017.11.002Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763American Heart Association.Tiny sprouts provide big nutrition.Bellinge JW, Dalgaard F, Murray K, et al.Vitamin k intake and atherosclerotic cardiovascular disease in the danish diet cancer and health study.J Am Heart Assoc.2021;10(16):e020551. doi:10.1161/JAHA.120.020551Kushwah N, Bora K, Maurya M, Pavlovich MC, Chen J.Oxidative stress and antioxidants in age-related macular degeneration.Antioxidants. 2023;12(7):1379. doi:10.3390/antiox12071379Michigan State University.Keep food safety in mind when consuming sprouts.Devi CB, Kushwaha A, Kumar A.Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata).J Food Sci Technol. 2015;52(10):6821-6827. doi:10.1007/s13197-015-1832-1University of Connecticut.Seed and bean sprouts.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hou D, Yousaf L, Xue Y, et al.Mung bean (Vigna radiata L.): bioactive polyphenols, polysaccharides, peptides, and health benefits.Nutrients. 2019;11(6):1238. doi:10.3390/nu11061238U.S. Department of Agriculture.Mung beans, mature seeds, sprouted, raw.MyFoodData.Nutrition facts for mung bean sprouts.MyFoodData.Nutrition comparison of alfalfa sprouts, lentil sprouts, soybean sprouts, and mung bean sprouts.Henry CJ.Functional foods.Eur J Clin Nutr. 2010;64(7):657-659. doi:10.1038/ejcn.2010.101Tang 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;8:4. doi:10.1186/1752-153X-8-4Troesch B, Biesalski HK, Bos R, et al.Increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity.Nutrients.2015;7(7):6016-6037. doi:10.3390/nu7075266Ganesan K, Xu B.A critical review on phytochemical profile and health promoting effects of mung bean (Vigna radiata).Food Science and Human Wellness. 2018;7(1):11-33. doi:10.1016/j.fshw.2017.11.002Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763American Heart Association.Tiny sprouts provide big nutrition.Bellinge JW, Dalgaard F, Murray K, et al.Vitamin k intake and atherosclerotic cardiovascular disease in the danish diet cancer and health study.J Am Heart Assoc.2021;10(16):e020551. doi:10.1161/JAHA.120.020551Kushwah N, Bora K, Maurya M, Pavlovich MC, Chen J.Oxidative stress and antioxidants in age-related macular degeneration.Antioxidants. 2023;12(7):1379. doi:10.3390/antiox12071379Michigan State University.Keep food safety in mind when consuming sprouts.Devi CB, Kushwaha A, Kumar A.Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata).J Food Sci Technol. 2015;52(10):6821-6827. doi:10.1007/s13197-015-1832-1University of Connecticut.Seed and bean sprouts.
Hou D, Yousaf L, Xue Y, et al.Mung bean (Vigna radiata L.): bioactive polyphenols, polysaccharides, peptides, and health benefits.Nutrients. 2019;11(6):1238. doi:10.3390/nu11061238
U.S. Department of Agriculture.Mung beans, mature seeds, sprouted, raw.
MyFoodData.Nutrition facts for mung bean sprouts.
MyFoodData.Nutrition comparison of alfalfa sprouts, lentil sprouts, soybean sprouts, and mung bean sprouts.
Henry CJ.Functional foods.Eur J Clin Nutr. 2010;64(7):657-659. doi:10.1038/ejcn.2010.101
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;8:4. doi:10.1186/1752-153X-8-4
Troesch B, Biesalski HK, Bos R, et al.Increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity.Nutrients.2015;7(7):6016-6037. doi:10.3390/nu7075266
Ganesan K, Xu B.A critical review on phytochemical profile and health promoting effects of mung bean (Vigna radiata).Food Science and Human Wellness. 2018;7(1):11-33. doi:10.1016/j.fshw.2017.11.002
Pizzino G, Irrera N, Cucinotta M, et al.Oxidative stress: harms and benefits for human health. Oxid Med Cell Longev. 2017;2017:8416763. doi:10.1155/2017/8416763
American Heart Association.Tiny sprouts provide big nutrition.
Bellinge JW, Dalgaard F, Murray K, et al.Vitamin k intake and atherosclerotic cardiovascular disease in the danish diet cancer and health study.J Am Heart Assoc.2021;10(16):e020551. doi:10.1161/JAHA.120.020551
Kushwah N, Bora K, Maurya M, Pavlovich MC, Chen J.Oxidative stress and antioxidants in age-related macular degeneration.Antioxidants. 2023;12(7):1379. doi:10.3390/antiox12071379
Michigan State University.Keep food safety in mind when consuming sprouts.
Devi CB, Kushwaha A, Kumar A.Sprouting characteristics and associated changes in nutritional composition of cowpea (Vigna unguiculata).J Food Sci Technol. 2015;52(10):6821-6827. doi:10.1007/s13197-015-1832-1
University of Connecticut.Seed and bean sprouts.
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