Bean sprouts are freshly germinated beans that have sprouted a small, immature stalk. The sprouts can appear green, if sprouted exposed to sunlight, or remain white, if sprouted in the dark. They have a slightly sweet, mild flavor, and white bean sprouts have a crisp texture that adds a crunch to stir fries, soups, salads and sandwiches. Bean sprouts also provide several nutrients while being low in calories.
Calories
Bean sprouts represent a relatively calorie-sparse food, so you can consume large portions of the sprouts without significant calorie intake. A large serving of the sprouts -- 1 cup -- contains 31 calories. Adding bean sprouts to dishes containing higher-calorie ingredients, like rice or chicken, can help add bulk to the meal and help to fill you up without adding many calories.
Macronutrient Breakdown
Most of the calories in bean sprouts come from sugars, or carbohydrates. Each 1 cup serving of the sprouts provides 6.2 g total carbohydrates, including 4.3 g of sugar. The sprouts contain almost no fat, providing only 0.19 g of total fat to your diet.
Bean sprouts also contain a modest amount of protein; 3.16 g, accounting for 40 percent of the calories in the vegetable. The sprouts are an incomplete protein, and provide only some of the amino acids required as part of your diet. Nutritionist Jackie Buell, in an article for NetWellness recommends consuming a number of plants to get complete protein, so mix bean sprouts with other vegetables or meats to consume all the essential amino acids.
Dietary Fiber
Like many plant-based foods, bean sprouts provide a source of dietary fiber. Each 1-cup serving of sprouts contains 1.9 g of fiber, contributing a modest amount towards the 25 to 38 g of fiber daily most adults should get. Dietary fiber helps prevent constipation, promoting your digestive health. Combine bean sprouts with other sources of fiber, like other vegetables or with whole grains, to consume a fiber-packed meal.
Vitamins and Minerals
Bean sprouts also contain a number of vitamins and minerals, such as small amounts of several B-class vitamins, including niacin, riboflavin, pantothenic acid and folate. The sprouts also contain vitamin K, a nutrient your body uses to help control blood coagulation. Minerals in the sprouts include modest amounts of potassium, iron and phosphorus, all nutrients important to tissue functioning. Including bean sprouts in your diet, along with other healthy foods, helps ensure you get the minerals and vitamins your body requires each day.
Member Comments