Bean sprouts: nutritional properties, benefits, calories and how to cook them

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Carlos Laforet Coll
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Sprouts are live foods that contain the best nutrients of the plant they are born from. Today we discover all the properties of bean sprouts and how to best consume them.

Don't store avocado like this: it's dangerous

I shoots are live foods which contain the best nutrients of the plant from which they are born. Today we discover all the properties of bean sprouts e how to best consume them.

Soy can be consumed in many ways, one of them is choosing the sprouts to buy ready-made (we advise you to choose those of biological origin) or to be prepared at home starting from the fresh legume using a sprouter or following other techniques.

But what are the properties that bean sprouts boast?


Soybeans, nutritional properties

The bean sprouts are very rich in water as well as vitamins (especially vitamin C) and precious minerals for our body. Like other variants of sprouts they can be considered gods real natural supplements which also help us stimulate diuresis and detoxify the body.

It is live and vital foods rich in enzymes which promote digestion, are also low in calories, have no fat and provide a good dose of protein. Also interesting is the fiber content, useful for intestinal well-being.

Inside the soybean sprouts we also find lecithin, a substance contained in the legume that helps regulate cholesterol levels in the blood, e phytoestrogens, or natural hormones that can be useful especially in the period of menopause.

In summary, the bean sprouts are:

  • Rich in water
  • Rich in vitamins and mineral salts
  • They stimulate diuresis
  • They detoxify the body
  • They are rich in enzymes and promote digestion
  • Low in calories
  • Fat free
  • They have one good amount of protein
  • They contain lecithin
  • They contain phytoestrogens

Bean sprouts, benefits

Bean sprouts bring various benefits to our body. They help keep cholesterol at bay thinning the blood and supporting the work of the intestine thanks to the supply of fibers that promotes regularity and counteracts constipation.

They come in some cases recommended in menopause as soy is rich in phytoestrogens, substances of natural origin that allow you to keep hormonal changes and consequent discomfort at bay.

It also appears that bean sprouts are beneficial to slow hair loss and counteract osteoporosis thanks to the fact that the proteins contained in them help to assimilate vitamin D, fundamental substance for bone health.

Summarizing the benefits of consuming soybean sprouts, it can be highlighted on:

  • High cholesterol
  • Constipation
  • Menopause
  • Hair loss
  • Osteoporosis

Find out more about bean sprouts (and more) by reading the following articles:


Bean sprouts, nutritional values

According to the data of the Crea (Research Center for Food and Nutrition), 100 grams of bean sprouts contain:

Water (g): 86.3
Protein (g): 6.2
Lipids (g): 1.4
Cholesterol (mg): 0
Available carbohydrates (g): 3
Starch (g): 0
Soluble sugars (g): 3
Energy (kcal): 49
Energy (kJ): 204
Sodium (mg): 30
Potassium (mg): 218
Iron (mg): 1
Calcium (mg): 48
Phosphorus (mg): 67
Thiamine (mg): 0.23
Riboflavin (mg): 0.2
Niacin (mg): 0.8
Vitamin A retinol eq. (µg): 24
Vitamin C (mg): 13

Bean sprouts, calories

Bean sprouts are a low calorie food, in fact, they only bring 49 kcal per 100 grams. For this reason they are often recommended to those who follow a weight loss diet.

Soybeans, how to grow them

Like all other sprouts, even soybean ones they can be grown indoors. It is a simple, fun and healthy activity that can also be done with children. Here are some useful tips to grow your sprouts yourself with excellent results.

Bean sprouts how to cook them

Bean sprouts have been consumed in the East for millennia both raw and cooked.

The raw variant better preserves the richness of vitamins and mineral salts, as we know in fact the high temperatures tend to ruin some of these precious substances. However, it is also true that particular attention must be paid to the conservation of raw bean sprouts to avoid contamination. It is therefore recommended most of the time to avoid the use of raw sprouts but of blanch them instead in water a few minutes before using them.

Bean sprouts lend themselves very well to being added to salads based on seasonal vegetables, dried fruit, seeds, etc. simply seasoned with salt, oil and fresh lemon juice.

If you prefer to cook them, here are some suggestions:

Stir-fried bean sprouts

The wok lends itself very well to the preparation of sautéed bean sprouts. A drizzle of soybean oil is needed, but our extra virgin olive oil is also fine, to add the sprouts. You do brown for a few minutes, add the soy sauce towards the end and add a little water, continuing to cook until it is completely absorbed.

But they also exist many typical recipes of the oriental tradition.

Spring rolls

One of the best known recipes even in our latitudes in which soybean sprouts are used is that of spring rolls. Preparing them at home is simple and doesn't take too long. Here is a recipe that you can experiment with.

Stir-fried bean sprouts with vegetables

Bean sprouts can be done sauté in a pan with a drizzle of oil along with seasonal vegetables, such as carrots and zucchini. There are those who also add a little soy sauce. Here you will find a recipe.

Thai-style soy noodles with vegetables

GThai noodles also contain bean sprouts as well as many other ingredients: carrots, courgettes, peppers, leeks, etc. There are several variations, often with meat and fish inside that obviously you can not use making your dish vegetarian or vegan. Here a recipe.

To learn more about the soy from which sprouts are obtained see also:


Soybeans, contraindications

Don't overdo the consumption of bean sprouts. The maximum recommended dose is about 50 grams per day but it would be better, even in the case of sprouts, to vary as much as possible. Therefore, if you want to consume sprouts daily, you can choose those made from other legumes or cereals.

As we have already said in addition raw bean sprouts are at risk for bacterial contamination, it is therefore always advisable to cook them or at least blanch them for a few minutes.

Then there is one last aspect to consider: contain phytic acid, excessive consumption can therefore compromise the correct absorption of some minerals including calcium and iron.

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