Calories in Bean Sprouts: Nutrition Facts & Serving Sizes
Per 1 cup (104g)
Per 100g
Source: Web research, March 2026.
Bean sprouts are the young germinated shoots of mung beans, a staple in Asian cooking used in stir-fries, salads, spring rolls, and noodle dishes. One cup of bean sprouts (104g) contains just 32 calories, making them an excellent high-volume, low-calorie vegetable. Per 100g, bean sprouts provide 31 calories, 3g of protein, 5.9g of carbs, and 0.2g of fat. Fiber is 1.8g per 100g. A notable micronutrient is folate at 61mcg per 100g, covering a meaningful portion of daily needs and supporting cell production. Vitamin K is also significant at 33mcg per 100g. Vitamin C comes in at 13.2mg per 100g, supporting immune function. Bean sprouts are one of the most practical low-calorie additions to any meal, providing crunch, nutrients, and volume with minimal caloric cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (104g) | 32.2 | 3.1g | 6.1g | 0.2g | 1.9g |
| 100g | 31 | 3g | 5.9g | 0.2g | 1.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 31 | 2% |
| Protein | 3g | 6% |
| Total Fat | 0.2g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 5.9g | 2% |
| Dietary Fiber | 1.8g | 6% |
| Sugars | 4.1g | 8% |
| Sodium | 6mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 13mg | 1% |
| Iron | 0.9mg | 5% |
| Potassium | 149mg | 3% |
| Vitamin A | 1mcg | 0% |
| Vitamin C | 13.2mg | 15% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 21mg | 5% |
| Phosphorus | 54mg | 4% |
| Zinc | 0.4mg | 4% |
| Selenium | 0.6mcg | 1% |
| Folate | 61mcg | 15% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Bean Sprouts
Bean sprouts are one of the best volume-eating tools for anyone cutting calories. At just 31 calories per 100g, you can fill half your plate with bean sprouts in a stir-fry or bowl and barely register the calorie cost. Their crunchy texture makes meals more satisfying and reduces the likelihood of overeating other higher-calorie components.
Protein at 3g per 100g is above average for a vegetable. A full cup (104g) provides 3.1g of protein, which adds up meaningfully when you are eating them in quantity across multiple meals.
Folate at 61mcg per 100g supports DNA synthesis, red blood cell formation, and is particularly important for rapidly dividing cells during recovery from training. This is one of the higher folate counts among common vegetables.
Vitamin K at 33mcg per 100g contributes to bone metabolism and blood clotting. Vitamin C at 13.2mg per 100g supports collagen synthesis, which is essential for connective tissue repair and recovery from intense training loads.
Magnesium at 21mg per 100g contributes to muscle function and sleep quality. Phosphorus at 54mg per 100g supports ATP energy production. Bean sprouts are also very easy to prepare, requiring no cooking when added fresh or just a quick toss in a hot pan for stir-fry use.
Dietary Considerations
Bean sprouts are vegan, vegetarian, gluten-free, and dairy-free. They are keto-friendly with net carbs of approximately 4.1g per 100g after subtracting fiber. They are excellent for weight loss due to their very low calorie density. Raw bean sprouts carry a small food safety risk from bacteria on sprout surfaces, so immunocompromised individuals should opt for cooked sprouts. Bean sprouts are low in sodium at 6mg per 100g, making them suitable for low-sodium diets.
Daily Intake (100g)
100g of bean sprouts provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in bean sprouts?
Bean sprouts contain 31 calories per 100g. One cup (104g) has approximately 32 calories. They are one of the lowest-calorie vegetables available, making them ideal for high-volume, low-calorie eating.
Are bean sprouts good for weight loss?
Bean sprouts are one of the best foods for weight loss. Their extremely low calorie density (31 calories per 100g) means you can eat large amounts without significant calorie impact. The fiber and protein content also contribute to satiety, helping control overall food intake.
How much protein is in bean sprouts?
Bean sprouts contain 3g of protein per 100g. One cup (104g) provides about 3.1g of protein. While not a primary protein source, they contribute a useful amount of protein when eaten in reasonable quantities alongside other protein-rich foods.
Are bean sprouts keto-friendly?
Yes, bean sprouts are keto-friendly. With 5.9g of carbs and 1.8g of fiber per 100g, net carbs are approximately 4.1g per 100g. A full cup contributes about 4.3g of net carbs, which fits comfortably within a ketogenic eating plan.
Can you eat bean sprouts raw?
Yes, bean sprouts can be eaten raw. They add great crunch to salads, sandwiches, and Asian-style dishes. However, raw sprouts can sometimes harbor bacteria. Rinsing them thoroughly before eating and buying fresh, refrigerated sprouts reduces this risk.
What are the best ways to use bean sprouts?
Bean sprouts work well in stir-fries, noodle dishes like pad thai and pho, spring rolls, salads, and as a crunchy topping on rice bowls. They cook very quickly (1-2 minutes in a hot pan) and should be added near the end of cooking to retain their texture.
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