Do Sprouts Have High Calories? Separating Fact from Fiction

November 23, 2025 •

3 min read

Most raw sprouts, such as alfalfa and mung bean sprouts, contain a very low number of calories, with some sources citing as few as 8 calories per cup for alfalfa sprouts. Despite their small size, sprouts are packed with nutrients, making them a fantastic addition to almost any diet, especially for those concerned with calorie intake.

Quick Summary

Sprouts are predominantly low in calories but rich in vitamins, minerals, and fiber, making them an excellent food for weight management and overall health. Calorie content varies by type, but they are generally nutrient-dense and not considered a high-calorie food source.

Key Points

Low in Calories: Most sprouts, like alfalfa and mung bean, contain very few calories per serving.
High in Nutrients: Sprouting increases nutrient levels, delivering more vitamins, minerals, and antioxidants than their mature counterparts.
Supports Weight Loss: The combination of high fiber, high protein, and low energy density helps promote satiety and manage appetite.
Improves Digestion: Sprouting enhances the bioavailability of nutrients and increases fiber content, aiding digestion and gut health.
Health Benefits Beyond Weight: Sprouts boost the immune system, support heart health by lowering cholesterol, and provide rich antioxidants.
Safety Precautions Advised: Raw sprouts carry a higher risk of bacterial contamination, so high-risk individuals should consume them cooked.

Understanding the Calorie Content of Sprouts

Far from being a high-calorie food, most sprouts are remarkably low in energy density. The majority of their weight is water, and they provide essential nutrients like protein, fiber, and vitamins without a significant caloric load. The exact calorie count depends on the type of sprout. For instance, delicate alfalfa sprouts are extremely low in calories, while heartier lentil sprouts or chickpea sprouts contain more calories, primarily due to higher protein and carbohydrate content.

The Nutritional Profile of Common Sprouts

Different types of sprouts offer distinct nutritional profiles. Below is a comparison table outlining the approximate nutritional values for a 100g serving of several popular sprout varieties.


Type of Sprout	Calories (per 100g)	Protein	Fiber	Key Nutrients
Alfalfa Sprouts	~23 kcal	~4 g	~2 g	Vitamin K, C, Folate
Mung Bean Sprouts	~30 kcal	~3 g	~1.9 g	Vitamin C, Folate, Iron
Broccoli Sprouts	~35 kcal	~3.5 g	~2 g	Sulforaphane, Vitamin C
Lentil Sprouts	~40-82 kcal	~7-9 g	~7 g	Protein, Iron, Fiber
Chickpea Sprouts	~42-480 kcal	~9-36 g	~5-6 g	Protein, Iron, Folate

*Note: Calorie ranges vary depending on the stage of sprouting and specific preparation. Some sources for chickpea sprouts report significantly higher calories, which may reflect different preparation methods or portion sizes.

Sprouts and Weight Management

For those on a weight loss journey, sprouts are an invaluable dietary component. Their low-calorie nature allows for larger portions that promote feelings of fullness without contributing excess energy. The high fiber content further enhances satiety, helping to reduce overall calorie intake throughout the day.

Here's how sprouts assist with weight loss:

High Fiber Content: Fiber slows digestion, which helps you feel full and satisfied for longer periods, reducing the urge to overeat.
Increased Bioavailability of Nutrients: Sprouting reduces antinutrients like phytic acid, allowing for better absorption of minerals and other beneficial compounds. This ensures your body gets the most nutritional value from the food you eat.
Low Energy Density: The low calorie-per-volume ratio means you can fill your plate with a substantial amount of sprouts for minimal caloric cost, which is a core principle of effective weight management.

Health Benefits Beyond Low Calories

The advantages of adding sprouts to your diet extend well past their low-calorie and weight management benefits. These small, germinated powerhouses are rich in enzymes, antioxidants, and a variety of vitamins and minerals.

Enhanced Digestion: Sprouts contain high levels of digestive enzymes, which aid the body in breaking down food more efficiently and improving overall gut health.
Immune System Boost: Packed with vitamin C and other antioxidants, sprouts help fortify the immune system and protect against oxidative stress.
Cardiovascular Health: Studies suggest that regular consumption of sprouts can help reduce risk factors for heart disease, such as high cholesterol levels.

Incorporating Sprouts into Your Diet

Sprouts are incredibly versatile and can be added to many dishes. However, due to the warm, moist conditions required for sprouting, there is a risk of bacterial contamination. To minimize risk, especially for at-risk individuals like pregnant women, it's safer to cook them lightly.

Here are some simple ways to enjoy sprouts:

Salads: Add raw sprouts to salads for a fresh, crunchy texture and a nutritional boost.
Stir-Fries: Lightly sauté mung bean or soybean sprouts with other vegetables and a dash of soy sauce.
Sandwiches and Wraps: Layer alfalfa or broccoli sprouts into sandwiches and wraps for extra texture and nutrients.
Smoothies: Blend sprouts with fruits and yogurt for a nutritious, protein-rich drink.
Soups: Add sprouts to soups just before serving to retain their crunch and maximize nutrient retention.

Conclusion

The perception that sprouts have high calories is a widespread misconception. In reality, most sprouts are an incredibly low-calorie, nutrient-dense food, making them an excellent choice for weight management and overall health. Their impressive nutritional profile, high fiber and protein content, and rich supply of vitamins and antioxidants solidify their status as a valuable component of a healthy diet. By incorporating various sprouts into meals, you can enjoy their significant health benefits and delicious versatility without worrying about excessive calories.

Gardenary: Health Benefits (and Risks) of Eating Sprouts

Frequently Asked Questions

Yes, sprouts are a very low-calorie food. For example, alfalfa sprouts contain only about 23 calories per 100g, while mung bean sprouts have around 30 calories per 100g. They are mostly water and fiber, making them an excellent low-calorie option.

Yes, the calorie count varies depending on the type of sprout. Lighter varieties like alfalfa are lower in calories, while denser sprouts from legumes like lentils or chickpeas have higher, though still moderate, calorie counts due to their protein and carbohydrate content.

Sprouts are great for weight loss. Their low-calorie and high-fiber content helps you feel full longer, which reduces overall calorie intake. The high protein content also promotes satiety, further aiding weight management.

Many types of sprouts, particularly those from legumes like lentils, chickpeas, and soybeans, are excellent sources of plant-based protein. The sprouting process often increases the bioavailability of this protein, making it easier for the body to absorb.

While raw sprouts are very nutritious, they can carry a risk of bacterial contamination like E. coli or Salmonella. To minimize risk, wash them thoroughly or, for extra safety, cook them lightly. High-risk groups, including children, pregnant women, and the elderly, should only eat cooked sprouts.

Sprouts aid digestion in two key ways: they have a high fiber content, which promotes regular bowel movements, and they contain an abundance of enzymes that help the body break down food more efficiently.

Cooking sprouts can reduce some heat-sensitive nutrients like Vitamin C, but it can also increase the bioavailability of other nutrients by breaking down antinutrients. For safety, cooking is recommended, especially for certain populations.