Are Bean Sprouts Good for a Low Carb Diet? Here's the Breakdown

November 28, 2025 •

3 min read

With a minimal net carb count of just 2-4 grams per cup, mung bean sprouts are a highly suitable and nutritious option for low-carb eating plans. This means that for those wondering, are bean sprouts good for a low carb diet?, the answer is a definitive yes, offering a satisfying crunch without the carbs.

Quick Summary

Bean sprouts are an excellent choice for a low-carb diet due to their minimal net carbs and low calories. Sprouting reduces carbohydrates while boosting nutrients, making them a healthy, crunchy addition to many meals.

Key Points

Low Net Carbs: Mung bean sprouts have only 4g net carbs per cup, making them a safe choice for keto and low-carb diets.
Nutrient-Dense: Sprouting increases the bioavailability of protein and boosts levels of vitamins like C and K, and minerals such as folate, iron, and magnesium.
High in Fiber: The significant fiber content promotes satiety and aids digestion, supporting weight management.
Low Calorie: At just 31 calories per cup, they add volume to meals without adding excess calories, helping with weight loss.
Versatile Ingredient: Use bean sprouts in stir-fries, salads, and soups for a fresh, crunchy texture that replaces higher-carb ingredients.
Enhances Heart Health: Some studies indicate that bean sprouts can help balance cholesterol levels, contributing to improved heart health.
Safety First: Always cook bean sprouts thoroughly to eliminate the risk of foodborne bacteria like Salmonella or E. coli.

Nutritional Profile of Bean Sprouts

Bean sprouts are a nutritional powerhouse, especially for those watching their carb intake. Unlike their un-sprouted counterparts, the germination process significantly alters their nutrient composition, increasing protein, fiber, and vitamins while decreasing overall calories and carbohydrates. Mung bean sprouts, one of the most common varieties, provide a wealth of benefits.

Carbohydrates and Net Carbs: A single cup of raw mung bean sprouts contains approximately 6.2g of total carbohydrates. However, with about 1.9g of fiber, the net carb count is an impressive 4.3g per cup, making them ideal for strict low-carb diets like keto.
Low in Calories and Fat: A cup of mung bean sprouts has only about 31 calories and less than a gram of fat. This makes them an excellent choice for adding volume and satiety to your meals without a high caloric cost.
Rich in Micronutrients: Bean sprouts are packed with essential vitamins and minerals. They are a good source of vitamin C, vitamin K, and folate, along with minerals like iron, magnesium, and manganese.
Good Source of Protein: Sprouting also enhances the bioavailability of protein. A cup of mung bean sprouts offers around 3 grams of protein, contributing to a feeling of fullness and muscle maintenance.

Bean Sprouts and Low Carb Diets: A Deeper Look

Bean sprouts fit seamlessly into a low-carb lifestyle, providing a versatile and nutritious vegetable option. Their low glycemic index means they won't cause a spike in blood sugar, which is a key goal for managing a low-carb diet. Their high fiber and water content further enhance their suitability.

Comparing Bean Sprouts to Other Low-Carb Vegetables


Vegetable	Net Carbs (per 100g)	Fiber (per 100g)	Protein (per 100g)	Best Used For
Mung Bean Sprouts	4g	2g	3g	Stir-fries, salads, sandwiches
Broccoli	4g	3g	3g	Roasted, steamed, stir-fried
Cauliflower	3g	2g	2g	Rice, mashed, roasted
Spinach	2g	2g	3g	Salads, smoothies, sautéed

As shown in the table, mung bean sprouts are comparable in net carbs to other popular low-carb vegetables. This positions them as an excellent alternative or complement to staples like broccoli and cauliflower, offering a different texture and flavor profile.

Cooking and Incorporating Bean Sprouts into Low Carb Meals

Bean sprouts are incredibly versatile and can be enjoyed in various ways. It is crucial to cook them thoroughly to mitigate the risk of foodborne bacteria, which can thrive in the moist conditions where sprouts are grown.

Stir-Fries: A staple in Asian cuisine, bean sprouts add a satisfying crunch to low-carb stir-fries. Sauté them with other keto-friendly vegetables and a protein source like chicken, beef, or tofu.
Salads: For salads, it's best to blanch the sprouts quickly to ensure safety while retaining their crisp texture. They make an excellent addition to green salads or a keto-friendly pad thai alternative.
Sandwiches and Wraps: Use bean sprouts to add crunch and nutrients to lettuce wraps, replacing high-carb bread.
Soups: Add them to soups like keto-friendly versions of pho or other broths. Add them near the end of cooking to maintain some texture.

Health Benefits Beyond Low Carb

In addition to their low-carb profile, bean sprouts offer several health advantages:

Aids Digestion: The high dietary fiber content aids digestion, promotes gut health, and helps prevent constipation.
Supports Heart Health: Some studies suggest that bean sprouts can help lower LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol, potentially reducing the risk of heart disease.
Provides Antioxidants: Sprouting increases the antioxidant content, which helps fight free radicals and reduce oxidative stress. They contain potent antioxidants like vitamins C and E.

For more detailed nutritional information and other benefits of sprouts, you can explore resources from health authorities like WebMD, which lists various advantages, including improved vision and immunity.

Conclusion: A Crunch-Filled Low Carb Choice

Bean sprouts are not only good for a low-carb diet, they are a fantastic addition to it. With minimal net carbs, high fiber, and a satisfying crunch, they are a versatile vegetable that can enhance many low-carb meals. Just remember to prioritize food safety by cooking them thoroughly, and you can enjoy their numerous health benefits while staying on track with your dietary goals.

Frequently Asked Questions

A 100g serving of mung bean sprouts contains around 6g of total carbs and approximately 4g of net carbs, making them very low-carb and keto-friendly.

Yes, it is highly recommended to cook bean sprouts, even if only lightly. This is to reduce the risk of foodborne illnesses from bacteria like Salmonella or E. coli, which can grow in the moist sprouting environment.

The sprouting process significantly reduces the carbohydrate content of beans. The plant uses the stored carbohydrates as energy for germination, resulting in a product that is lower in carbs than the original dried bean.

While bean sprouts are low-carb, it is safest to consume them cooked. Thorough cooking is especially important for those with weakened immune systems, but recommended for everyone to prevent bacterial contamination.

Yes, bean sprouts are beneficial for weight loss. They are low in calories and high in fiber and protein, which helps increase satiety and reduce overall calorie intake.

Nutrient content varies slightly between different bean sprouts (e.g., mung, soy). Mung bean sprouts are a common and excellent source of vitamins C, K, and folate, while also providing good fiber and protein.

Yes, bean sprouts can be a great low-carb alternative to noodles in stir-fries and other dishes. They provide a crunchy texture and can absorb the flavors of sauces well.