How healthy are bean sprouts?
Are bean sprouts healthy? Yes, for most people. Bean sprouts score 88/100 on the HowHealthyIs Score: 100 g provide 30 kcal, 13 mg vitamin C and 1.8 g fiber. Mung bean sprouts are crunchy and very low in calories, with vitamin C, vitamin K and folate; they add volume and texture to a dish for very little energy. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Bean sprouts rank higher than 88% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C49%
- Fiber21%
- Protein20%
- Iron17%
- Magnesium17%
- Potassium11%
- Calcium3%
- Vitamin E2%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 141 minus 2 = 139. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in bean sprouts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 30 kcal | 31 kcal | |
| Protein | 3 g | 3.2 g | 6% |
| Carbohydrates | 5.9 g | 6.2 g | 2% |
| Fiber | 1.8 g | 1.9 g | 7% |
| Sugars | 4.1 g | 4.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 1 µg | 1 µg | 0% |
| Vitamin C | 13 mg | 14 mg | 15% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Vitamin K | 33 µg | 34 µg | 29% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 61 µg | 63 µg | 16% |
| Minerals | |||
| Calcium | 13 mg | 14 mg | 1% |
| Iron | 0.9 mg | 0.9 mg | 5% |
| Potassium | 149 mg | 155 mg | 3% |
| Magnesium | 21 mg | 22 mg | 5% |
| Zinc | 0.4 mg | 0.4 mg | 4% |
| Sodium | 6 mg | 6.2 mg | 0% |
Source: USDA FoodData Central, "Mung beans, mature seeds, sprouted, raw" (FDC 169957). Values rounded.
Why are bean sprouts good for you?
- 34 µg vitamin K in 1 cup, 29% of the daily value. Vitamin K contributes to normal blood clotting.
- 63 µg folate in 1 cup, 16% of the daily value. Folate contributes to normal blood formation.
- 14 mg vitamin C in 1 cup, 15% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- Stir-fries, pad thai and pho
- Spring rolls and noodle salads
What should you watch out for?
- Raw sprouts have caused many outbreaks of salmonella and E. coli, because the warm, damp conditions they grow in also suit bacteria. Children, older adults, pregnant people and anyone with weak immunity should eat them cooked until steaming.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.