How many calories are in 100g of sprouts?

Did you know that 100 grams of mung bean sprouts contain only about 30 calories, making them an exceptionally low-calorie food? This guide will provide detailed insights into exactly how many calories are in 100g of sprouts, exploring the variations between different types and their broader nutritional benefits.

Quick Summary

A 100g serving of sprouts is very low in calories, with the precise count varying by type. This article explores the specific calorie and nutrient profiles of various popular sprouts, highlighting their health benefits and role in a balanced diet.

Key Points

• Low Calorie: Most sprouts, such as mung bean and alfalfa, contain very few calories per 100g, making them ideal for weight management.

• Varied Calorie Count: The calorie content varies significantly between sprout types; for example, lentil sprouts can be higher than mung bean sprouts.

• Rich in Fiber: Sprouts are an excellent source of dietary fiber, promoting feelings of fullness and aiding in healthy digestion.

• Nutrient Dense: Sprouting enhances the bioavailability of nutrients like vitamins, minerals, and protein, increasing their nutritional value.

• Supports Weight Loss: Their combination of high fiber, high protein, and low calories helps control appetite and manage weight effectively.

• Safer Cooked: While often eaten raw, cooking sprouts can reduce the risk of foodborne illness, though it may alter their texture slightly.

The question of how many calories are in 100g of sprouts does not have a single answer, as the calorie content is dependent on the type of seed or legume being sprouted. While a common range for mixed sprouts might be between 30 and 50 calories per 100g, specific varieties like lentil sprouts can be significantly higher due to their macronutrient composition.

Calories in Different Types of Sprouts (per 100g)

Sprouts are celebrated for their low-calorie density, packing a wealth of nutrients into a small package. The following table provides a breakdown of approximate calorie counts for some of the most popular sprouts, illustrating the variation you might encounter.

Type of Sprout	Approximate Calories (per 100g)
Alfalfa Sprouts	23 kcal
Mung Bean Sprouts	30 kcal
Broccoli Sprouts	35-36 kcal
Lentil Sprouts (Raw)	40-106 kcal
Chickpea Sprouts	42 kcal
Fenugreek (Methi) Sprouts	49 kcal
Soybean Sprouts	40 kcal

The Nutritional Powerhouse: More Than Just Low Calories

The benefits of sprouts extend far beyond their minimal calorie count. The process of sprouting unlocks and multiplies many of the nutrients found in the original seed, legume, or grain, making them easier for the body to absorb. As a result, sprouts are packed with essential vitamins, minerals, fiber, and plant-based protein. For example, mung bean sprouts are rich in Vitamin C, folate, iron, and potassium.

• High in Fiber: Sprouts are an excellent source of dietary fiber, which aids digestion, promotes regular bowel movements, and supports a healthy gut.
• Rich in Protein: Certain types, like lentil and chickpea sprouts, are particularly high in protein, making them an ideal source for vegetarians and vegans looking to support muscle growth and repair.
• Antioxidant Rich: Many sprouts, especially broccoli, contain high levels of antioxidants that help fight inflammation and protect cells from damage.
• Essential Vitamins and Minerals: They provide an abundance of vitamins, including A, C, K, and B vitamins, along with minerals like calcium, iron, and magnesium.

Sprouts and Weight Management

Thanks to their low calorie and high fiber content, sprouts are a perfect addition to a weight management diet. Here is why they are so effective:

• Increased Satiety: The high fiber in sprouts promotes a feeling of fullness, which helps reduce overall calorie intake by keeping hunger pangs at bay.
• Boosted Metabolism: Some enzymes in sprouts, such as amylase and protease, help break down food more efficiently, which in turn can give a boost to your metabolism.
• Blood Sugar Control: Sprouts have a low glycemic index, which prevents sharp spikes in blood sugar levels. This can help regulate appetite and reduce cravings.

Raw vs. Cooked: How Preparation Affects Sprouts

Many people enjoy sprouts raw, added to salads or sandwiches for a fresh crunch. However, there are considerations regarding preparation:

• Enhanced Digestibility: Lightly cooking sprouts by steaming, boiling, or sautéing can make them easier for some individuals to digest.
• Nutrient Bioavailability: Cooking can also improve the bioavailability of certain nutrients, making them more accessible to the body.
• Safety Concerns: Sprouts are grown in warm, humid conditions that can be susceptible to bacterial growth like Salmonella and E. coli. Cooking can significantly reduce this risk, making it a safer option for those with compromised immune systems.

A Quick Guide to Sprouting at Home

Sprouting at home is a simple and rewarding process. For a basic jar method, you will need a wide-mouth mason jar, some seeds, and a sprouting lid or cheesecloth.

1. Soak: Place seeds in the jar, cover with water, and let them soak overnight for 8 to 12 hours.
2. Rinse and Drain: After soaking, drain the water completely. Rinse the seeds again with fresh water and drain thoroughly.
3. Sprout: Place the jar upside-down at an angle in a bowl to allow for drainage and air circulation. Repeat the rinsing and draining process 2-3 times a day.
4. Harvest: Most sprouts are ready to harvest in 3-7 days. Give them a final rinse to remove hulls, pat dry, and store in the refrigerator.

Conclusion

While the exact number of calories in 100g of sprouts can differ based on the specific type, all sprouts remain an excellent, low-calorie addition to a healthy diet. They provide a high concentration of nutrients, including protein, fiber, vitamins, and antioxidants, and are particularly beneficial for those managing their weight. Whether enjoyed raw or lightly cooked, incorporating a variety of sprouts into your meals can significantly boost your nutritional intake.

Optional Outbound Link

For further information on the broader health benefits of sprouts, including specific nutrients and their effects, you can visit the American Heart Association: Tiny sprouts provide big nutrition.

Note: This is an example link. You should always ensure outbound links are to authoritative and currently valid sources.

Frequently Asked Questions

Which type of sprouts has the fewest calories?

Alfalfa sprouts are typically the lowest in calories, containing approximately 23 kcal per 100g.

Are cooked sprouts lower in calories than raw sprouts?

The calorie count for cooked versus raw sprouts is generally very similar. Any difference would be negligible, and boiling or steaming can actually increase the bioavailability of some nutrients.

Can I eat sprouts every day for weight loss?

Yes, eating sprouts daily can support weight loss due to their low calorie and high fiber content, which helps with satiety. Just be sure to practice safe food handling.

How do sprouts contribute to muscle growth?

Sprouts, particularly legume varieties like lentils and chickpeas, are good sources of plant-based protein, which is essential for building and repairing muscle tissue.

Is it better to make my own sprouts at home?

Making your own sprouts at home ensures freshness and can be a cost-effective option. However, proper sanitation and seed sourcing are crucial to prevent bacterial contamination.

Do all sprouted seeds have similar calories?

No, the calorie content varies widely depending on the original seed or legume. For example, lentil sprouts have significantly more calories than alfalfa sprouts.

What is the best way to add sprouts to my diet?

Sprouts are versatile and can be added to salads, sandwiches, wraps, and soups. You can also lightly sauté them for a stir-fry or eat them as a healthy snack.