How many calories are in 50 grams of bean sprouts? A guide to their nutrition

November 8, 2025 •

3 min read

With an impressively low number of calories, bean sprouts are a healthy choice for a wide variety of meals, from stir-fries to salads. But exactly how many calories are in 50 grams of bean sprouts? A standard 50-gram serving contains approximately 15 to 18 calories, making them a remarkably light and nutrient-dense addition to your plate.

Quick Summary

Uncover the precise calorie count and complete nutritional breakdown of a small 50-gram serving of bean sprouts. This article details their macronutrient content, health benefits for digestion and weight management, and how they compare to other common vegetables and sprouts.

Key Points

Low Calorie: A 50-gram serving of bean sprouts contains just 15-18 calories, making it an ideal food for weight management.
Rich in Nutrients: Despite being low in calories, bean sprouts are a good source of protein, fiber, vitamin C, vitamin K, and folate.
High in Fiber: The dietary fiber in bean sprouts aids digestion and promotes feelings of fullness, helping to control appetite.
Powerful Antioxidants: The sprouting process increases antioxidant compounds, which help combat inflammation and may offer protection against certain diseases.
Health Benefits: Regular consumption can support heart health, boost the immune system, and aid in blood sugar control.
Safety Precautions: Due to the risk of bacterial contamination (E. coli, Salmonella), vulnerable individuals (children, elderly, pregnant women) should consume cooked sprouts.

Unpacking the Nutritional Value of Bean Sprouts

Bean sprouts, particularly the common mung bean variety, are renowned for being extremely low in calories while offering a healthy dose of essential nutrients. A modest 50-gram serving, which is a common portion size for a salad or side dish, provides only about 15-18 calories. This low-calorie density is largely due to their high water content, which makes them a filling yet light addition to any meal. The sprouting process itself increases the nutritional profile of the beans, improving the availability of vitamins and minerals.

Macronutrient Profile in 50 Grams

While the calorie count is low, the macronutrient breakdown of bean sprouts offers a balanced composition that contributes to a healthy diet. A 50-gram serving of mung bean sprouts typically contains:

Carbohydrates: Approximately 3 grams, with a portion of this being dietary fiber.
Protein: Roughly 2 grams, offering a decent plant-based protein source for a vegetable.
Fats: Negligible, less than 0.1 grams.

This balance of macronutrients, coupled with a high fiber and water content, contributes to a feeling of fullness, which is beneficial for weight management. The fiber also plays a crucial role in digestive health, promoting regularity and supporting a healthy gut microbiome.

Micronutrients and Health Benefits

Beyond their macros, bean sprouts are packed with vital micronutrients that provide numerous health benefits. The sprouting process significantly boosts the content of certain vitamins and antioxidants. Key micronutrients include:

Vitamin C: An important antioxidant that supports the immune system.
Vitamin K: Essential for blood clotting and bone health.
Folate (Vitamin B9): Crucial for cell growth and metabolism.
Iron: Important for oxygen transport in the blood.
Antioxidants: Help fight free radicals and reduce inflammation throughout the body.

Regular consumption of bean sprouts has been linked to a range of positive health outcomes, including improved heart health, better blood sugar control, and even potential anticancer effects due to their high antioxidant content. For those on a weight loss journey, their low-calorie and high-fiber nature helps curb appetite without adding significant energy to your daily intake.

How Bean Sprouts Compare: A Calorie Density Table

Comparing the calorie density of bean sprouts to other common vegetables and sprouts highlights their efficiency as a low-calorie food source. This table provides a comparison based on a 100g serving for a clear picture:


Food Item	Calories (per 100g)	Primary Nutrients	Best For
Bean Sprouts (Mung)	~30-36	Protein, Vitamin C, Fiber	Salads, Stir-fries, Weight Loss
Alfalfa Sprouts	~23	Vitamin K, Folate, Fiber	Sandwiches, Wraps
Broccoli Sprouts	~35	Sulforaphane, Vitamin C	Smoothies, Salads
Spinach (raw)	~23	Iron, Vitamin K, Folate	Salads, Smoothies
Cucumbers	~15	Vitamin K, Water	Salads, Snacks
Carrots	~41	Vitamin A, Fiber	Snacking, Soups

Safe Consumption: Reducing Health Risks

While bean sprouts are highly nutritious, it's important to consume them safely due to the potential risk of bacterial contamination. The warm, humid conditions required for sprouting also create an ideal environment for bacteria like Salmonella and E. coli to thrive. To minimize risk, especially for high-risk groups such as pregnant women, young children, and the elderly, consider these precautions:

Purchase from Reputable Sources: Buy sprouts that are refrigerated and have not exceeded their 'best by' date.
Wash Thoroughly: Wash sprouts under running water before consumption, even if they are pre-packaged.
Cook Them: The safest method is to cook your sprouts, for instance, by steaming or stir-frying them. This heat effectively kills any harmful bacteria.
Store Properly: Keep sprouts refrigerated and use them promptly after purchase.

Conclusion: A Crunchy, Low-Calorie Powerhouse

In summary, the answer to how many calories are in 50 grams of bean sprouts is a surprisingly low 15 to 18, placing them firmly in the category of low-calorie, nutrient-dense foods. Their rich profile of vitamins, minerals, and antioxidants, combined with a satisfying crunch, makes them a versatile and healthy addition to countless dishes. From boosting immunity and aiding digestion to supporting weight management, these tiny sprouts pack a powerful nutritional punch for very little caloric cost. By following proper food safety guidelines, you can enjoy all the benefits of this nutritional powerhouse worry-free.

For more information on the health benefits of bean sprouts and other sprouts, consider visiting a reputable source like Verywell Health.

Frequently Asked Questions

Yes, bean sprouts are excellent for weight loss. They are very low in calories but high in fiber and water, which helps you feel full and satisfied without consuming excessive energy.

While many people eat raw bean sprouts, there is a risk of foodborne illness from bacteria like E. coli and Salmonella. It is safest to cook sprouts, especially for children, the elderly, or those with weakened immune systems.

A 50-gram serving of mung bean sprouts contains approximately 2 grams of protein.

Yes, the calorie content can vary slightly depending on the type of sprout. Mung bean sprouts are typically very low, while other sprouts like lentil sprouts might have a different nutritional profile.

Bean sprouts are a good source of several vitamins, including vitamin C, vitamin K, and various B vitamins like folate.

You should store bean sprouts in the refrigerator to prevent bacterial growth. They are highly perishable and should be used promptly after purchase.

Lightly steaming or stir-frying bean sprouts is a good way to retain most of their nutrients while also ensuring food safety by killing any potential bacteria.