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The Nutritional Value of Sprouted Beans & Seeds

May 31, 2011 | By Caleb McAllister
The Nutritional Value of Sprouted Beans & Seeds
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You can grow many different types of beans and seeds into sprouts. These sprouts are an extremely rich source of vitamins, minerals and other nutrients, plus they can provide a welcome change of pace from traditional vegetables and legumes. Serve sprouts in salads and on sandwiches, cooked in soups and many other ways -- you are only limited by your imagination.

Alfalfa Seed Sprouts

One cup of raw alfalfa seed sprouts contains 8 calories, with 1.32 g of protein, 0.69 g of carbohydrates and 0.6 g of dietary fiber, which can help keep your digestion healthy and reduce your risk of constipation. This serving of raw alfalfa sprouts contains only 0.23 g of total fat. Alfalfa is a good source of several different minerals, including 11 mg of calcium, which helps build bones and teeth, and 9 mg of magnesium, which keeps your muscles and nerves functioning properly.

Mung Bean Sprouts

One cup of raw sprouted mung beans contains 31 calories, with 0.19 g of total fat. This serving supplies 3.16 g of protein and 6.18 g of carbohydrates, with 1.9 g of dietary fiber. Mung bean sprouts are rich in potassium, with 155 mg in each 1-cup serving. Potassium conducts electrical signals in your system and helps your muscles, digestion and heart function properly.

Lentil Sprouts

Raw, sprouted lentils contain 82 calories in each 1-cup serving, with 0.42 g fat, 6.9 g protein and 17.05 g carbohydrates. Lentils supply even more potassium than mung bean sprouts, with 248 mg. They also contain 133 mg of phosphorus, which builds bones and teeth and contributes to proper kidney function; and 12.7 mg of vitamin C, which helps repair damaged tissues and fight free radicals that cause cellular damage.

Soybean Sprouts

Each 1-cup serving of raw, sprouted soybeans contains 85 calories. These sprouts are slightly higher in total fat, with 4.69 g. A serving contains 6.7 g of carbohydrates and 0.8 g of dietary fiber, and is quite high in protein, with 9.16 g. It also contains 339 mg of potassium, 115 mg of phosphorus, 47 mg of calcium and 10.7 mg of vitamin C.

References

Article reviewed by Paula Martinac Last updated on: May 31, 2011

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