Nutrition for Bean Sprouts

Calories, Protein, Vitamins and More

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Bean Sprouts Nutrition Summary

One cup of bean sprouts (104 grams or 0.2 lb) contains 31 calories and 3.2 grams of protein. Bean sprouts consists of 90% water, 6% carbohydrates, 3% protein, and less than 1% of fat.

Bean sprouts are an excellent source of a few nutrients, including Vitamin C. It also contains significant amounts of dietary fiber, potassium, manganese and copper.

In one cup of bean sprouts:

  • Calories: 31
  • Protein: 3.2 g
  • Sugar: 4.3 g
  • Dietary fiber: 1.9 g
  • Fat: 0.2 g
  • Sodium: 6.2 mg
There is no significant amounts of saturated fat or cholesterol in bean sprouts.

See the Bean Sprouts Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mung beans, mature seeds, sprouted, raw.

Calories in Bean Sprouts

Bean sprouts have 31 calories per cup or 30 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

63% of calories in bean sprouts are from carbohydrates, 33% of calories are from protein and 5% of calories are from fat.

Calories from Carbs

The majority, or 63% of the calories in bean sprouts are from carbohydrates. The carbs in bean sprouts are mostly in the form of dietary fiber and sugar (31% and 69%). 1 cup of bean sprouts has 7% of daily values or 1.9 grams of dietary fiber.

  • Dietary fiber: 1.9 g
  • Sugar: 4.3 g
There is no significant amounts of starch in bean sprouts.

Calories from Fat

A small portion, or 5% the calories in Bean Sprouts are from fat. Bean sprouts are very low in total fat, with 0.2 grams per cup. Most of the fat in bean sprouts are healthier unsaturated fats.

Bean sprouts are cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat, saturated fat or monounsaturated fat in bean sprouts.

Calories Similar to Bean Sprouts

Some other vegetables with similar calories to bean sprouts by weight:

Protein in Bean Sprouts

One cup of Bean Sprouts has 3.2 grams of protein or about 6% of daily recommended intake. Although bean sprouts are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 3.16 g
  • Tryptophan: 0.04 g
  • Threonine: 0.08 g
  • Isoleucine: 0.14 g
  • Leucine: 0.18 g
  • Lysine: 0.17 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.12 g
  • Valine: 0.14 g
  • Histidine: 0.07 g

Protein Similar to Bean Sprouts

Some other vegetables with similar amounts of protein to bean sprouts by weight:

Vitamins and Minerals in Bean Sprouts

An good source of nutrients, bean sprouts contain abundant amounts of Vitamin C. In fact, a single cup of bean sprouts contains 18% of recommended daily values or 13.7 milligrams of Vitamin C.

Vitamins in bean sprouts (1 cup):
  • Vitamin a: 1 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.8 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 13.7 mg
  • Vitamin e: 0.1 mg
  • Folate: 63.4 ug
  • Vitamin k: 34.3 ug
Minerals in bean sprouts (1 cup):
  • Calcium: 13.5 mg
  • Potassium: 155 mg
  • Iron: 0.9 mg
  • Magnesium: 21.8 mg
  • Zinc: 0.4 mg
  • Selenium: 0.6 ug
  • Phosphorus: 56.2 mg
  • Copper: 0.2 mg
  • Manganese: 0.2 mg
  • Choline: 15 mg
There is no significant amounts of pantothenic acid or vitamin b12 in bean sprouts.

Similar to Bean Sprouts for Vitamin C

Here are some other vegetables with similarly abundant amounts of Vitamin C to bean sprouts:

Flavonoids and Carotenoids in Bean Sprouts [3]

Bean sprouts contain a couple of healthy phytonutrients and antioxidants, specifically flavonoid kaempferol and quercetin. In one cup of bean sprouts:

  • kaempferol: 0.34 mg
  • Quercetin: 0.16 mg

Bean Sprouts Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Bean Sprouts in Cooking

Bean sprouts are in the top 25% most popular ingredients for recipes. Bean Sprouts can be consumed raw and is often chopped before cooking or serving. Most recipes call for one or two cups of bean sprouts.

Friends and Relatives of Bean Sprouts

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