Sprouts Nutrition

When edible seeds or beans, such as kidney beans, lentils, mung beans, soybeans, etc., are allowed to moisten and germinate further, they become sprouts. One prime reason why sprouts are considered so healthy is that upon sprouting, the nutrient value of a seed increases multiple times, thereby making it a very healthy option as part of any meal. Once a seed is left to sprout, using only water and oxygen, it undergoes the following important processes:

  • the complex fats are broken down
  • starch is converted into simple sugars
  • proteins are broken down into amino acids
  • minerals are transferred to different parts of the seed
  • new nutrients are created in the process of sprouting and breakdown

As we delve into the depths of the nutritional value of sprouts, you will become aware, as to why it is so important to incorporate them in your daily diet.

Sprouts Nutrition Facts

The information given below, has been compiled on the basis of information provided by the USDA. It contains nutritional value of different types of sprouts that can be a part of a healthy diet. All the information given below is on the basis of a hundred gram serving of any type of sprout.

Sprouts Nutrients (per 100g) Kidney Bean Sprouts Lentil Sprouts Mung Bean Sprouts Soybean Sprouts Pea Sprouts Alfalfa Sprouts
Water Content 90.70g 67.34g 90.40g 69.05g 62.27g 92.8g
Calories 29 106 30 122 124 23
Proteins 4.20g 8.96g 3.04g 13.09g 8.80g 4.0g
Carbohydrates 4.10g 22.14g 4.13g 9.57g 27.11g 2.1g
Fats 0.50g 0.55g 0.18g 6.70g 0.68g 0.7g
Calcium 17mg 25mg 13mg 67mg 36mg 32mg
Iron 0.81mg 3.21mg 0.91mg 2.10mg 2.06mg 1.0mg
Potassium 187mg 322mg 149mg 484mg 381mg 79mg
Magnesium 21mg 37mg 21mg 72mg 56mg 27mg
Phosphorus 37mg 173mg 54mg 164mg 165mg 70mg
Sodium 6mg 11mg 6mg 14mg 20mg 6mg
Vitamin C 38.7mg 16.5mg 13.2mg 15.3mg 10.4mg 8.2mg
Thiamin 0.370mg 0.228mg 0.084mg 0.340mg 0.225mg 0.100mg
Riboflavin 0.250mg 0.128mg 0.124mg 0.118mg 0.155mg 0.100mg
Niacin 2.920mg 1.128mg 0.749mg 1.148mg 3.088mg 0.500mg
Pantothenic Acid 0.368mg 0.578mg 0.380mg 0.929mg 1.029mg 0.600mg
Vitamin B-6 0.085mg 0.190mg 0.088mg 0.176mg 0.265mg 0.0mg
Vitamin A 2 IU 45 IU 21 IU 11 IU 166 IU 155 IU

Health Benefits of Sprouts

These nutrition facts are sure to make you head for a healthy sprout salad. Still not convinced? Take a look at the health benefits of eating sprouts.

  • They aid digestion and are a perfect example of raw foods that should be included in your diet.
  • A salad that contains sprouts is richer in nutrients such as vitamins, minerals, and fiber than in any ordinary green salad.
  • They are extremely rich in proteins and amino acids.
  • They are ideal for those aiming for weight loss, as they are low in calories.
  • They are rich in antioxidants that are essential in preventing several dangerous health problems including cancer.
  • They are completely organic and do not contain any toxins, and are abundant in vitamins, minerals, and enzymes.
  • Sprouts do not contain any cholesterol, yet, they provide the body with important fatty acids.
  • They provide more nutrition, mainly protein than meat and dairy products, and produce no side effects.
  • The nutritional value of sprouts further increases when exposed to sunlight, as it becomes enriched in chlorophyll.

What are you waiting for? With all this information, ensure you include at least one portion of sprouts in your daily diet, to be able to live a long and healthy life!

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