Sprouted beans

Vegetable

Item Rating: 87/100

1 serving (100 grams) contains 35 calories, 3.1 grams of protein, 0.5 grams of fat, and 6.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		70
% Daily Value*
Total Fat		1 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		12 mg	0%
Total Carbohydrates		12.4 g	4%
	Dietary Fiber	3.6 g	12%
	Sugars	2.2 g
protein		6.2 g	12%
Vitamin D		0 mcg	0%
Calcium		26 mg	2%
Iron		1.8 mg	10%
Potassium		248 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 9 cal (10.8%)

Protein: 24 cal (29.7%)

Carbs: 49 cal (59.5%)

About Sprouted beans

Sprouted beans are whole beans that have been germinated, a process that enhances their nutritional profile and digestibility. Commonly used in Asian, Middle Eastern, and vegetarian cuisines, sprouted beans are rich in essential nutrients and are often included in salads, stir-fries, and soups. During sprouting, beans such as mung, lentils, or chickpeas undergo enzymatic changes, increasing their levels of vitamins like C and B-complex vitamins and reducing anti-nutrients like phytic acid. They are an excellent source of plant-based protein, dietary fiber, and minerals like iron, magnesium, and zinc. Low in fat and cholesterol-free, sprouted beans are a staple food for many health-conscious individuals aiming to boost their nutrient intake naturally.

Health Benefits

• Improved digestion due to higher dietary fiber content and reduced phytic acid.
• Rich in B vitamins, which support energy metabolism and brain health.
• Increased vitamin C content in sprouted beans boosts immune function.
• Plant-based iron from sprouted beans supports red blood cell production and prevents anemia.
• High magnesium levels support bone health and muscle function.

Dietary Considerations

Allergens: Contains None unless cross-contaminated or from uncommon bean allergies

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Individuals with specific legume allergies, low-fodmap diets (due to oligosaccharides)

Selection and Storage

Store sprouted beans in an airtight container in the refrigerator for up to 3-5 days. Rinse them daily to maintain freshness and prevent spoilage.

Common Questions About Sprouted beans Nutrition

Are sprouted beans high in protein?

Sprouted beans are a good source of protein, offering approximately 3-4 grams of protein per half cup, depending on the type of bean. While they might not be as protein-dense as cooked beans, the sprouting process enhances their digestibility and nutritional profile, making their protein easier to absorb.

Can I eat sprouted beans on a keto diet?

Sprouted beans are not ideal for strict keto diets as they contain carbohydrates; a half cup typically provides around 10-12 grams of carbs. However, they may fit into a more moderate low-carb diet depending on your daily carb allowance and portion size.

What are the health benefits of sprouted beans?

Sprouted beans are rich in vitamins such as vitamin C, folate, and other antioxidants that become more bioavailable during sprouting. They improve digestion due to reduced antinutrients like phytic acid and offer additional nutrients compared to non-sprouted beans. However, improper sprouting or storage can pose a risk of bacterial contamination.

How much sprouted beans should I eat in a serving?

A typical serving size for sprouted beans is about half a cup, which provides roughly 40-60 calories. This amount can be adjusted based on your individual nutritional goals and dietary needs while ensuring a balanced diet.

How do sprouted beans compare to cooked beans in nutrition?

Sprouted beans have fewer calories and carbohydrates compared to cooked beans, but offer enhanced nutrients like vitamin C and folate. They are also easier to digest due to the sprouting process, which reduces antinutrients. Sprouted beans are best for raw or light cooking, while cooked beans are great for hearty meals.

Data Sources & Scientific References