Bean sprouts nutrition

Many people not only love the taste of Mung Bean Sprouts but love the fact that they are relatively low in calories while being rich in nutrients. They make a great source of dietary fiber. They are often naturally found as part of an Asian dishes and have numerous culinary uses; whether they be stir-fried or used in a salad.

Mung Bean Sprouts
Mung Bean Sprouts photograph by Crispin Semmens; CC

Mung Beans Benefits

They have been linked with an assortment of health benefits such as reducing anxiety (as Mung Bean Sprouts are vitamin C rich; maintenance of good eye sight (great source of folate; supporting the immune system (an iron rich food; supporting cardiovascular health and bone health (rich in vitamin K and manganese).

Mung Bean Sprout Nutrition Facts and Information

When eaten raw bean sprouts have an estimated glycemic load of three. They consist 70% carbohydrates; 5% fat; and 25% protein. There is a lot more good than bad associated with consuming this food. Indeed the only real downside is that most of the calories in them come from sugars; but given their low calorific value this is hardly a major problem at all. The pluses far outweigh the minuses as they are low in fat, sodium and cholesterols, and are a great source of vitamins and minerals. As mentioned above as they are rich in magnesium; manganese; and vitamin K they are thought to be good for people with bone issues such as osteoporosis.

One hundred grams (100 g) of raw mung bean sprouts has jus 30 calories and contains 3 grams of protein.

Bean Sprouts Nutritional Facts

Vitamins

They are a source of the following vitamins (amounts per 100g)

Vitamin A:     21 IU

Vitamin C:      13.2 mg

Vitamin E:      0.1 mg

Vitamin K       33 micrograms

Vitamin B group

Thiamin:        0.1 mg

Riboflavin:    0.1 mg

Niacin;           0.7 mg

Folate:           61 micrograms

 

Pantothenic Acid:     0.4 mg

Choline:         14.4 mg

Minerals (per 100 g)

Calcium:         13 mg

Iron:                0.9 mg

Magnesium:  21 mg

Phosphorous: 54 mg

Potassium:    149 mg

Sodium:         6 mg

Zinc:                0.4 mg

Copper:          0.2 mg

Manganese: 0.2 mg

Selenium:      0.06 micrograms

 

Dietary Fiber: 1.8 g

How to Sprout Mung Beans

As well as being delicious, sprouting Beans is a pretty easy and fun process: Visit this page for a full guide on how to sprout mung beans and watch the following video.

Final Thoughts

Mung Bean sprouts are tasty, fun to grow, and rich in certain nutrients (e.g., Vitamin K that are often difficult to obtain from non-meat sources. This makes them a definite winner as far as the NutritionalHQ website is concerned.