Bean Sprouts Nutrition


Bean seeds can be planted and (bean) sprouts harvested from many types of beans, such as mung, lentil, kidney, navy and soybeans. The flavor and texture of the young bean seed (shoot) depends upon the type of bean. Bean sprouts nutrition: all varieties of bean sprouts are nutrient-dense or offer many nutrients per calorie. However, this too depends upon the type. Calorie content varies, ranging from about 30 to over 100 calories per cup. Mung, soybean and lentil bean sprouts are three examples of the many nutritious bean sprouts available.

Mung Bean Sprouts Nutrition

When you think of “bean sprouts” you likely imagine those used in traditional Asian dishes, known as mung sprouts. Best when lightly cooked. mung bean sprouts are low in calories, providing only 31 per cup or per 104 grams (g). They are fat and cholesterol-free. One cup provides 3 g protein, 6 g carbohydrate, 2 g dietary fiber and 6 mg sodium. Mung sprouts are an excellent source of vitamins K and C, meeting 43 and 23% of the Recommended Daily Value (DV) for each vitamin, respectively as well as 16% of the DV for folate. Vitamin K is necessary for blood clotting and vitamin C supports your immune system, enhances iron absorption and forms collagen, among other functions.

Soybean Sprouts Nutrition

Soybean sprouts are higher in calories and protein than mung sprouts. Add them to stews and casseroles. A 1-cup serving (70 g) provides 86 calories, 10 g protein, 4 g fat, 6 g carbohydrate and 10 mg sodium. Soybean sprouts are free of saturated fat, trans fats and cholesterol. One cup of soybean sprouts offers an impressive amount of vitamins and minerals, particularly vitamin C, folate, thiamin, magnesium, phosphorus and manganese.

A 1-cup serving meets 12 to 30% of the DV for these nutrients, with the folate and manganese content being the highest at 30 and 24% of the DV per cup, respectively. Folate is necessary for red blood cell production, the formation of brain chemical messengers (neurotransmitters), and supporting both a healthy pregnancy and proper immune system function. Manganese, along with phosphorus and magnesium, helps form and maintain strong bones.

Sprouted Lentils Nutrition

Lentil bean sprouts (known as sprouted lentils) provide fewer than 100 calories per cup, like mung and soybean sprouts. Sprouted lentils may be eaten raw or cooked. Add them to soups, steamed mixed vegetables; even as a topping for sandwiches and pizza. They are higher in carbohydrates than the other sprouts mentioned and are protein-rich. Sprouted lentils contain more vitamins than cooked whole lentils, especially vitamin C and certain B vitamins. One cup of lentil bean sprouts (77 g) provides 82 calories, 7 g protein, 17 g carbohydrate and 8 mg sodium. Their dietary fiber content is N/A but are estimated to offer over 3 g per cup.

Sprouted lentils are rich vitamin C, thiamin, folate, iron, copper, phosphorus and manganese. A 1-cup serving meets 12 to 21% of the DV for these nutrients. Some of the functions of these nutrients are maintaining healthy, strong bones, aiding in energy metabolism, supporting immune system function, forming red blood cells and collagen, among other functions.


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