6 Bean Sprouts with Great Nutritional Values Everyone Should Consume

what are bean sprouts

If you are trying to make your diet as healthy as possible, you might have heard about bean sprouts. Are they as healthy and beneficial as many claim? Let us find out!

What Are Bean Sprouts?

Bean sprouts have long been considered practically the most beneficial green food. Even in ancient times, they were used not only as healthy food, but also as medicines for colds and some diseases. So, what happens to the grain when it starts to germinate?

Saturated by water, the grain awakens from sleep, and starts to accumulate as many useful elements as possible, so that it can grow fast.

Therefore, bean sprouts are much more useful for your health than regular beans are. Sprouted seeds contain a huge amount of vitamins, microelements and all essential amino acids. All these substances are stored in a natural form, convenient for your body, unlike pharmaceutical vitamins.

Most vitamins are destroyed by heat treatment, long-term storage and even sunlight, which is why storing some vegetables for long makes them almost useless. However, bean sprouts are a fresh food, where all the microelements are accumulating until you consume them.

List of Sprouted Pulses

We have made a short list of the most popular and health-beneficial bean sprouts you can grow and eat. In fact, anything in this list is useful; so, you may just taste all these beans and decide which ones you like the most. If you want to know more about each one, check out paragraphs below.

  • Mung Beans,
  • Soybeans,
  • Chickpeas,
  • Lentils,
  • Green Peas,
  • Alfalfa,
  • Azuki Beans,
  • Beet Sprouting Seeds,
  • Mustard and Cress,
  • Snow peas.

Bean Sprout Nutritional Value

Bean sprouts contain all the essential amino acids that your body needs. Moreover, all the vitamins and minerals you can get from them are easily assimilated because of special enzymes.

Talking about protein content, there are no more than 10 g in most of the sprouts (in 100 g of beans).

Considering the daily intake of proteins for women is approximately 120-140 grams, some bean sprouts may be a main dish in your diet, if you are vegetarian. Almost all of the mentioned beans contain a relatively moderate amount of fats. However, all of them are vegetable ones. This means it is hard to gain weight by eating sprouts.

There are no more than 25 g of carbohydrates in some bean sprouts. However, alfalfa, for example, contains only two grams. With the norm of 150-200 g per day, most of the sprouts cannot give you a lot of energy.

So, why are these bean sprouts so beneficial? The answer is in their vitamin and mineral content. Let us find out more about each kind of beans!

Mung Bean Sprouts Are Filled with Amino Acids

Sprouted mung beans contain 18 amino acids, including all the essential for human body ones. The caloric content of this culture is only 30 kcal per 100 g, so it is indispensable for those who want to get rid of extra pounds.

Mung beans, especially sprouted ones, also contain a lot of dietary fiber.

It is good for your stomach and intestines. In addition, there are isoflavones in mung. These are nutrients from the class of phytoestrogens that help to regulate a hormonal activity. There are also many vitamins in this bean, especially from group B and C, as well as manganese, potassium, iron etc.

nutritional value

Name of nutrition component Content per 100 g Percent of daily intake*
Energy 30 kcal 1.5%
Proteins 3 g 6.5%
Fats 0.2 g 0.7%
Carbohydrates 5.9 g 4.5%
Fiber 1.8 g 7.2%
Calcium 13 mg 1.3%
Iron 0.9 mg 11.25%
Magnesium 21 mg 6.6%
Phosphorus 54 mg 7.7%
Potassium 149 mg 3.2%
Sodium 6 mg 0.3%
Zinc 0.4 mg 5%
Vitamin A 1 µg 0.1%
Vitamin B1 84 µg 7.6%
Vitamin B2 124 µg 11.3%
Vitamin B3 (PP) 749 µg 5.4%
Vitamin B6 88 µg 6.7%
Vitamin B9 61 µg 15.3%
Vitamin C 13.2 mg 17.6%

* According to USDA

Soybean Sprouts Are a Natural Storage of Phospholipids

Soybean sprouts contain a lot of fiber as well. Therefore, a regular consumption of this product helps your body get rid of harmful toxins, and keep your gastrointestinal tract healthy. As you can see from the chart below, soybeans contain a lot more protein, so they might be your main dish if you do not eat meat. Talking about vitamins and minerals, soybean sprouts are much more beneficial than mung.

There is lecithin in soybeans, which helps to prevent the formation of plaques in vessels and gallstones in bladder.

In addition to lecithin, choline from soybean sprouts contributes to the restoration of nerves and brain cells. It is noticed that adding soybean sprouts to your diet helps to improve attention, memory and thinking.


Name of nutrition component Content per 100 g Percent of daily intake*
Energy 122 kcal 6.1%
Proteins 13 g 28.3%
Fats 6.7 g 24.8%
Carbohydrates 9.6 g 7.4%
Fiber 1.1 g 4.4%
Calcium 67 mg 6.7%
Iron 2.1 mg 11.7%
Magnesium 72 mg 22.5%
Phosphorus 164 mg 23.4%
Potassium 484 mg 10.3%
Sodium 14 mg 0.6%
Zinc 1.2 mg 15%
Vitamin A 1 µg 0.1%
Vitamin B1 340 µg 30.9%
Vitamin B2 118 µg 10.7%
Vitamin B3 (PP) 1148 µg 8.2%
Vitamin B6 176 µg 13.5%
Vitamin B9 172 µg 43%
Vitamin C 15.3 mg 20.4%

* According to USDA

Almost Every Beneficial Mineral Is Contained in Sprouted Chickpeas

Sprouted chickpeas, as known as garbanzo beans, also contain a lot of protein and dietary fiber. However, the main advantage of this bean is the presence of methionine and tryptophan in its content. These two acids are necessary to maintain the tone and immunity of your body.

In addition, chickpeas include about 80 names of minerals and other vitamins, including phosphorus, magnesium, B vitamins, manganese, potassium, folic and nicotinic acid.

Recent studies have shown that consuming sprouted chickpeas helps to slow down the aging process and remain the skin smooth for a long time. It is also a very good idea to eat this bean during pregnancy, considering all the essential substances in its composition.

Chickpeas have the highest concentration of carbs among all the beans we have mentioned. This makes chickpea sprouts a comparatively energetic food. That is why you should not eat too much, unless you exercise often.

nutritional facts

Name of nutrition component Content per 100 g Percent of daily intake*
Energy 165 kcal 8.3%
Proteins 10 g 21.7%
Fats 4 g 14.8%
Carbohydrates 24 g 18.5%
Fiber 3 g 12%
Calcium 80 mg 8%
Iron 4.7 mg 26.1%
Magnesium 78.7 mg 24.6%
Phosphorus 276 mg 39.4%
Potassium 477 mg 10.1%
Sodium 11.5 mg 0.5%
Zinc 2.5 mg 31.3%
Vitamin A 3 µg 0.4%
Vitamin B1 477 µg 43.4%
Vitamin B2 212 µg 19.3%
Vitamin B3 (PP) 1541 µg 11%
Vitamin B6 535 µg 41.2%
Vitamin B9 557 µg 139%
Vitamin C 4 mg 5.3%

* According to USDA

Sprouted Lentils Are Full of Vitamin C

The content of fiber in sprouted grains of lentils increases from 8.3% to 9.8%, and the content of water-soluble antioxidants doubles upon germination: 42 mg vs. 90 mg per 100 g of product. The same thing happens to vitamin C as well.

Sprouted lentils are the only beans in which the concentration of vitamin C rises when they germinate.

In addition, the amount of other beneficial substances, such as riboflavin, folic acid, nicotinic acid and pyroxidine increases too. This makes sprouted lentils very useful for prevention of colds in winter. Moreover, these beans help to fight bronchitis and pneumonia.


Name of nutrition component Content per 100 g Percent of daily intake*
Energy 106 kcal 5.3%
Proteins 8.9 g 19.3%
Fats 0.5 g 1.8%
Carbohydrates 22 g 16.9%
Fiber 1.7 g 6.8%
Calcium 25 mg 2.5%
Iron 3.2 mg 17.7%
Magnesium 37 mg 11.6%
Phosphorus 173 mg 24.7%
Potassium 322 mg 6.9%
Sodium 11 mg 0.5%
Zinc 1.5 mg 18.75%
Vitamin A 2 µg 0.3%
Vitamin B1 228 µg 20.7%
Vitamin B2 128 µg 11.6%
Vitamin B3 (PP) 1128 µg 8.1%
Vitamin B6 190 µg 14.6%
Vitamin B9 100 µg 25%
Vitamin C 16.5 mg 22%

* According to USDA

Pea Sprouts Contain the Highest Amount of Vitamin B3

Caloric content and nutritional value of pea sprouts allows eating them at any age, without special restrictions. However, there are even more carbohydrates in them than in garbanzo beans; but concentration of fat is significantly low.

Sprouted peas are easily digested, unlike ordinary ones. They do not cause flatulence.

The most important thing about pea sprouts is vitamin B3 concentration in them. More than 3 mg is a very high index. B3 vitamin is useful for lowering cholesterol level in blood and keeping it full of essential substances.

nutritional facts

Name of nutrition component Content per 100 g Percent of daily intake*
Energy 124 kcal 6.2%
Proteins 8.8 g 19.1%
Fats 0.7 g 2.6%
Carbohydrates 27 g 20.8%
Fiber 5 g 20%
Calcium 36 mg 3.6%
Iron 2.2 mg 12.2%
Magnesium 56 mg 17.5%
Phosphorus 165 mg 23.6%
Potassium 381 mg 8.1%
Sodium 20 mg 0.9%
Zinc 1 mg 12.5%
Vitamin A 1 µg 0.1%
Vitamin B1 225 µg 20.5%
Vitamin B2 155 µg 14.1%
Vitamin B3 (PP) 3 mg 21.4%
Vitamin B6 265 µg 20.4%
Vitamin B9 144 µg 36%
Vitamin C 10.4 mg 13.9%

* According to USDA

Alfalfa Sprouts Help Prevent Cancer

Alfalfa sprouts, unlike its seeds, contain chlorophyll, hormone-like substances and plant steroids. There is a large number of amino acids, pectins, saponins, carotene, triterpinoids, fructose, tocopherols, as well as tannins, essential oils and phytoestrogens in them.

The composition of sprouted alfalfa makes it a powerful remedy against cancer formation. It neutralizes cancerous cells by enveloping and removing them from the body.

The presence of many vitamins and minerals makes alfalfa useful for increasing hemoglobin concentration, normalizing blood pressure and sugar level, restoring metabolism and intestinal microflora.

Alfalfa contains only 23 kcal per 100 g. It is almost not energizing, so you need to add something more to your diet.

nutritional value

Name of nutrition component Content per 100 g Percent of daily intake*
Energy 23 kcal 1.2%
Proteins 4 g 8.7%
Fats 0.7 g 2.5%
Carbohydrates 2.1 g 1.6%
Fiber 1.9 g 7.6%
Calcium 32 mg 3.2%
Iron 1 mg 5.6%
Magnesium 27 mg 8.4%
Phosphorus 70 mg 10%
Potassium 79 mg 1.6%
Sodium 6 mg 0.3%
Zinc 1 mg 12.5%
Vitamin A 8 µg 1.1%
Vitamin B1 76 µg 6.9%
Vitamin B2 126 µg 11.5%
Vitamin B3 (PP) 481 µg 3.4%
Vitamin B6 34 µg 2.6%
Vitamin B9 36 µg 9%
Vitamin C 8.2 mg 10.9%

* According to USDA
Summing up, bean sprouts are actually a very beneficial food. They are much more useful for health than ordinary beans, so it is a good idea to add them to your diet. You may diversify your ration by combining all of the mentioned sprouts and adding some vegetables. This way you will make sure you get 100% benefits from nature.


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