Calories in Bean Sprouts: Full Nutrition Breakdown

Bean sprouts, most commonly from mung beans, are an extremely low-calorie food that adds crunch and freshness to a wide variety of Asian dishes. One cup of raw mung bean sprouts contains just 31 calories while providing roughly 3 grams of protein, 2 grams of fiber, and meaningful amounts of vitamin C, vitamin K, and folate. They are a staple ingredient in stir-fries, pho, pad thai, and spring rolls.

Calories by serving size:

Despite their low calorie content, bean sprouts offer a surprisingly good micronutrient profile. One raw cup provides about 23% of the daily value for vitamin C, 34% for vitamin K, and 16% for folate. The sprouting process also increases the bioavailability of minerals and reduces the antinutrient content found in unsprouted mung beans.

Frequently Asked Questions (FAQ)

What is the difference between mung bean sprouts and soybean sprouts?

Mung bean sprouts are the thin, crisp white sprouts most commonly found in grocery stores and Asian restaurants, while soybean sprouts have a larger yellow head and thicker stem. Soybean sprouts are higher in calories (about 85 kcal per cup) and protein (roughly 9 grams per cup) compared to mung bean sprouts. Mung bean sprouts are more delicate and are eaten raw or lightly cooked, while soybean sprouts are typically always cooked due to their tougher texture.

Are bean sprouts nutritious despite being so low in calories?

Yes, bean sprouts pack a notable amount of nutrition into very few calories. A single cup of raw mung bean sprouts provides vitamin C, vitamin K, folate, and several B vitamins while containing only 31 calories and virtually no fat. The sprouting process transforms the dormant seed into a living plant, which increases vitamin content — particularly vitamin C, which is absent in dried mung beans.

How do raw and cooked bean sprouts compare?

Cooking bean sprouts slightly reduces their calorie and nutrient content due to water absorption and heat-sensitive vitamin loss. A cup of boiled mung bean sprouts has about 26 calories compared to 31 raw, and loses some vitamin C during cooking. However, cooking makes them safer to eat and is recommended for vulnerable populations, as raw sprouts carry a higher risk of bacterial contamination.

How many calories are in a typical stir-fry serving of bean sprouts?

A typical stir-fry serving uses about one to two cups of bean sprouts, which contributes only 31 to 62 calories before accounting for cooking oil and sauces. The bean sprouts themselves add negligible calories to a stir-fry, making them an excellent way to add volume and crunch without significantly increasing the calorie count. Most of the calories in a bean sprout stir-fry come from the cooking oil, with one tablespoon of oil adding about 120 calories.

Are raw bean sprouts safe to eat?

Raw bean sprouts carry a higher risk of foodborne illness than most raw vegetables because the warm, humid conditions used for sprouting also favor bacterial growth, including Salmonella and E. coli. The FDA and food safety agencies recommend that children, elderly individuals, pregnant women, and immunocompromised people avoid eating raw sprouts entirely. Cooking sprouts thoroughly to at least 165 degrees F (74 degrees C) eliminates these bacterial risks while still preserving most of their nutritional value and a pleasant, slightly softer texture.