Vegetables
Bean sprouts
Nutrition facts
Serving: 1 cup (100 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Protein | 3 g | |
| Carbs | 5.9 g | |
| Fibre | 1.8 g | 6 % |
| Sugars | 4.1 g | 4 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 6 mg | 0 % |
| Vitamin K | 33 µg | 28 % |
| Copper | 0 mg | 18 % |
| Vitamin C | 13 mg | 15 % |
| Folate | 61 µg | 15 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- In Quebec, “fèves germées” almost always means mung bean sprouts, the reference here; soybean sprouts, larger with a yellow head, bring several times more protein and fat.
- The sprout is about 90% water: one cup brings only 3 g of protein, far from the dry bean it comes from. Sprouting reduces phytates and produces vitamin C, nearly absent from the dry bean.
Preparation
Stir-fried or blanched for one to two minutes, they stay crisp; thorough cooking, not rinsing, is what eliminates bacteria on raw sprouts. Bought refrigerated and eaten quickly, they keep their vitamin C.
To mention to a professional
- Health Canada advises young children, pregnant women, older adults and people with weakened immunity not to eat raw or lightly cooked sprouts.
- One cup covers 28% of the daily value for vitamin K; if you take warfarin, keep a steady intake and mention it to your professional.
Sources
- Mung beans, mature seeds, sprouted, raw
- USDA FoodData Central, SR Legacy (mung bean and soybean sprouts)
- Health Canada, Sprout Safety (advice)
- NIH Office of Dietary Supplements, Vitamin K fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.