Search results
Jun 9, 2024 · Bean sprouts provide antioxidant nutrients but contain few calories, carbs, and fat. One cup of mung bean sprouts has 3 grams of protein.
- Microgreens
Purslane Nutrition Facts . One cup of raw purslane (43g)...
- Microgreens
Aug 31, 2022 · Bean sprouts are low-calorie, high-fiber, and rich in antioxidants, vitamin C, and iron. They may help lower blood pressure, cholesterol, and cancer risk, and improve eye and digestive health. Learn how to buy, store, and cook bean sprouts for salads, soups, and more.
Nov 29, 2023 · Bean sprouts are immature seeds that are high in protein, fiber, vitamins, and antioxidants. They may help with digestion, blood sugar, immune system, and eye health, but they can also cause foodborne illness.
- Ann Pietrangelo
Sep 17, 2024 · Bean sprouts are low-calorie, high-fiber, and rich in vitamins and minerals. They can lower cholesterol, reduce cancer risk, manage blood sugar, and aid digestion. Learn how to prepare and enjoy them in various dishes.
- 30
- 0.18 g
- 5.94 g
- 6 mg
- Overview
- 1. Kidney bean sprouts
- 2. Lentil sprouts
- 3. Pea sprouts
- 4. Chickpea sprouts
- 5. Mung bean sprouts
- 6. Soybean sprouts
- 7. Adzuki bean sprouts
- Sprouting instructions
- Precautions for eating bean sprouts
- GeneratedCaptionsTabForHeroSec
Sprouts can increase beans’ nutritional profile, enhance antioxidants and reduce antinutrients. They may offer multiple health benefits, including improved blood sugar control and a lower risk of heart disease, anemia, and birth defects.
Sprouting is a natural process that leads to the germination of seeds, grains, vegetables, and legumes.
Bean sprouts are a particularly common ingredient in salads and Asian dishes like stir-fries, and there are multiple varieties.
You can find various types of bean sprouts at your local grocery store or sprout them on your own.
Research suggests that sprouting greatly increases the nutritional value of those foods by improving the digestibility and quality of certain nutrients, such as proteins.
What’s more, sprouts have been described as nutritional powerhouses with several health-promoting effects (1, 2, 3).
The kidney bean (Phaseolus vulgaris L.) is a variety of the common bean that got its name from its kidney-like shape.
Their sprouts are high in protein and low in calories and carbs. One cup (184 grams) of kidney bean sprouts packs (4):
•Calories: 53
•Carbs: 8 grams
•Protein: 8 grams
•Fat: 1 gram
Lentils are legumes that come in a variety of colors, all of which can be easily sprouted to improve their nutritional value.
One cup (77 grams) of lentil sprouts packs (13):
•Calories: 82
•Carbs: 17 grams
•Protein: 7 grams
•Fat: 0.5 grams
Pea sprouts are notable for their somewhat sweet flavor. Both green and yellow peas can be sprouted.
They’re highly nutritious, with 1 cup (120 grams) packing (20):
•Calories: 149
•Carbs: 33 grams
•Protein: 11 grams
•Fat: 1 gram
Chickpea sprouts are easy to make and take about 2 days to sprout, which is relatively fast.
They pack significantly more protein than other sprouts and are loaded with nutrients. One cup (140 grams) of chickpea sprouts offers (24):
•Calories: 480
•Carbs: 84 grams
•Protein: 36 grams
•Fat: 8 grams
Mung bean sprouts are among the most common bean sprouts.
They’re derived from mung beans, which are mainly cultivated in East Asia but also popular in many Western restaurants and stores.
They have an extremely low calorie count, with 1 cup (104 grams) offering (31):
•Calories: 31
•Carbs: 6 grams
•Protein: 3 grams
Soybean sprouts are a popular ingredient in many Korean dishes. They’re grown by sprouting soybeans.
One cup (70 grams) of soybean sprouts packs (35):
•Calories: 85
•Carbs: 7 grams
•Protein: 9 grams
•Fat: 5 grams
Adzuki beans are a small red bean cultivated in East Asia and very similar to mung beans.
A 1-cup (133 grams) serving of adzuki bean sprouts packs (40):
•Calories: 466
•Carbs: 84 grams
•Protein: 31 grams
•Fat: 1 gram
While you can buy various bean sprouts in grocery and specialty stores, you may have to sprout certain varieties on your own.
To start, you’ll want to buy raw, dried beans, then follow these steps.
1.Rinse your beans to remove any dirt or stones. Place them in a glass jar.
2.Fill about 3/4 of the jar with cold water, then cover it with a cloth or mesh and secure it with a rubber band.
3.Let the beans soak 8–24 hours or until they’ve expanded to twice their size. Usually, larger seeds need a longer soak.
4.Drain the water from the jar, cover it again with the cloth, and turn it upside down to continue draining for a couple of hours.
In general, sprouts are highly perishable foods.
They also have a high risk of bacterial infection, such as from Salmonella or E. coli, due to the humid environment needed for their growth.
Both Salmonella and E. coli can cause food poisoning, which may trigger diarrhea, vomiting, and abdominal pain (45).
For example, a 2011 outbreak of diarrhea in Germany affected 26 people who reported eating sprouts (46).
Authorities recommend washing sprouts thoroughly before consumption, especially if you’re planning to eat them raw. People with weak immune systems, such as children, older, and pregnant women, should only eat cooked sprouts.
Summary
Bean sprouts are sprouted seeds, grains, vegetables, or legumes that have higher nutritional value and antioxidant content than their raw counterparts. Learn about the nutrition and health benefits of 7 types of bean sprouts, such as kidney, lentil, pea, chickpea, mung bean, alfalfa, and radish sprouts.
Sep 3, 2024 · Bean Sprouts Nutrition Facts. Bean sprouts contain a high level of protein, at an average of 5 grams per cup of these sprouts. According to USDA, mung beans contain significant levels of vitamin C and vitamin B6, they also contain iron, riboflavin, pantothenic acid, niacin, thiamin, zinc, calcium, phosphorus, magnesium, potassium ...
Bean sprouts are nutrient-rich foods that are commonly consumed in different ways, from sandwiches to stir-fries. They contain a variety of bioactive compounds that are associated with health benefits. Regular consumption may help to mediate and prevent certain diseases.
