How many carbs are in sprouts 1 cup? A guide to sprout nutrition

November 21, 2025 •

4 min read

One cup of raw mung bean sprouts typically contains about 6 grams of total carbohydrates. However, the exact carb count can vary significantly depending on the type of sprout and how it is prepared. This article breaks down the specifics, answering the question: How many carbs are in sprouts 1 cup?

Quick Summary

Different types of sprouts have varying carbohydrate counts per cup, with mung bean sprouts containing around 6g and alfalfa sprouts much less. Sprouts are generally low-carb and packed with nutrients, making them a healthy addition to many diets.

Key Points

Carb Count Varies: The total carbohydrates in a 1-cup serving of sprouts range from less than 1 gram in alfalfa to about 17 grams in lentil sprouts.
Mung Bean Sprouts are Low-Carb: A common variety, one cup of raw mung bean sprouts, contains approximately 6 grams of carbs, with about 4.3 grams of net carbs.
Alfalfa Sprouts are Extremely Low in Carbs: A one-cup serving of raw alfalfa sprouts has only about 0.7 grams of total carbohydrates, making them ideal for very strict low-carb diets.
High in Nutrients: Sprouts are generally low in calories but dense in vitamins, minerals, and enzymes, with the sprouting process increasing nutrient availability.
Safety Precautions are Recommended: Due to potential bacterial growth in their growing environment, raw sprouts should be handled with care and washed thoroughly; high-risk individuals should cook them.
Choose the Right Sprouts for Your Goal: For the lowest carb intake, stick with alfalfa or broccoli sprouts. For more substance and protein, consider mung bean or lentil sprouts, while still minding the increased carb content.
Enhances Digestion: The high enzyme and fiber content in sprouts promotes better digestion and gut health.

Understanding the Carb Count in Sprouts

The carbohydrate content of a one-cup serving of sprouts is not a single, fixed number; it varies greatly depending on the specific type of sprout. While sprouts are widely considered a low-carb food, a cup of mung bean sprouts has a different carb profile than a cup of alfalfa sprouts. This section will detail the nutritional differences to provide a clear answer to the question: How many carbs are in sprouts 1 cup?

Carb Breakdown by Sprout Variety

To better understand the carb content, it helps to examine some of the most common varieties of sprouts. For context, all figures refer to raw, one-cup servings unless otherwise noted.

Mung Bean Sprouts: Often the most common variety found in grocery stores and stir-fries, a single cup contains approximately 6.2 grams of total carbs. Of this, around 1.9 grams is dietary fiber, bringing the net carbs to a very manageable 4.3 grams for those counting.
Alfalfa Sprouts: A classic sandwich and salad topping, these are one of the lowest-carb options available. A one-cup serving contains a mere 0.7 grams of total carbohydrates, almost all of which is fiber, resulting in practically zero net carbs.
Lentil Sprouts: For a more substantial option, lentil sprouts offer a higher protein and carb count. A cup contains about 17 grams of total carbohydrates and 7 grams of protein.
Soybean Sprouts: A popular ingredient in many Korean dishes, a 1-cup serving contains around 7 grams of total carbs.
Broccoli, Clover, and Mustard Sprouts: This category of sprouts generally contains very few carbs. A typical 1-cup serving averages around 2 grams of total carbohydrates.

The Health Benefits of Sprouts

Beyond their low-carb nature, sprouts are a nutritional powerhouse. The sprouting process enhances the bioavailability of nutrients, making them easier for your body to absorb.

Here are some of the key benefits:

Excellent source of enzymes: Sprouts are rich in enzymes that aid digestion and improve overall gut health.
Rich in vitamins and minerals: They are packed with essential vitamins like C and K, and minerals including folate, magnesium, and phosphorus.
Boosts immunity: The high antioxidant content in sprouts helps to protect cells from damage and boost the immune system.
Heart-friendly: Nutrients like potassium and magnesium support healthy blood pressure, while fiber helps regulate cholesterol levels.
Supports weight management: Being low in calories and high in fiber, sprouts can help you feel full and satisfied, which is beneficial for weight loss.

Nutritional Comparison: Common Sprouts


Sprout Variety	Calories (per cup)	Total Carbs (per cup)	Dietary Fiber (per cup)	Protein (per cup)
Mung Bean	31	6.2 g	1.9 g	3.2 g
Alfalfa	8	0.7 g	0.6 g	1.3 g
Lentil	82	17 g	Not Specified	7 g
Soybean	85	7 g	Not Specified	9 g
Broccoli	20	2 g	2 g	2 g

Important Safety Considerations

While highly nutritious, sprouts carry a higher risk of foodborne illness compared to other vegetables, especially when consumed raw. The warm, moist conditions ideal for sprouting can also foster the growth of bacteria like E. coli and Salmonella. To mitigate this risk, it is important to follow proper food safety practices. Thoroughly rinse sprouts under cold running water and consider lightly cooking them by steaming or stir-frying. Those with compromised immune systems, the elderly, or pregnant individuals should avoid eating raw sprouts.

How to Safely Enjoy Sprouts

Choose Fresh Sprouts: Purchase sprouts that are crisp and vibrant, and avoid those that appear slimy or discolored. Always check the 'best by' date.
Store Properly: Keep sprouts refrigerated at a temperature below 40°F (4°C) and consume them promptly.
Cook Thoroughly: For maximum safety, especially for those at higher risk, cooking sprouts is recommended. Lightly steaming, stir-frying, or adding them to soups and stir-fries near the end of cooking can retain their nutritional value while eliminating potential bacteria.

Conclusion: A Versatile, Low-Carb Addition

When asking "How many carbs are in sprouts 1 cup?" the answer is that it depends on the type, but most varieties are very low in carbohydrates, particularly when considering net carbs. Mung bean sprouts, for instance, contain around 6 grams of carbs per cup, while alfalfa sprouts have less than 1 gram. Their nutrient density, fiber, and enzyme content make them a fantastic, versatile addition to any healthy diet. Whether you are on a low-carb, keto, or general wellness journey, sprouts can provide a refreshing crunch and a significant nutritional boost when prepared and consumed safely. By understanding the differences between varieties, you can choose the right sprout for your dietary needs and enjoy its many health benefits.

Here is a fantastic resource from the Cleveland Clinic covering the health benefits and risks of sprouts. This outbound link provides authoritative information on the subject.

Frequently Asked Questions

While most sprouts are considered low-carb, the carbohydrate content varies significantly by variety. For example, alfalfa sprouts are extremely low in carbs, but legume sprouts like lentils and chickpeas contain a higher amount.

A one-cup serving of mung bean sprouts contains about 6.2 grams of total carbohydrates and 1.9 grams of dietary fiber. This means the net carb count is approximately 4.3 grams.

Yes, many sprouts, especially varieties like alfalfa or broccoli sprouts, are keto-friendly due to their low carbohydrate and calorie count. You should, however, monitor your portion sizes, as some varieties have more carbs than others.

Raw sprouts carry a risk of foodborne illness due to bacteria like E. coli and Salmonella that can thrive in their humid growing conditions. Thoroughly washing sprouts is essential, but high-risk individuals should consider cooking them to be safe.

Cooking sprouts does not significantly change their carbohydrate content. However, it can make some of the nutrients more bioavailable and easier to digest.

The sprouting process has been shown to reduce the amount of anti-nutrients present in the original seeds or legumes. This makes the nutrients in sprouts more available for your body to absorb.

Different sprouts offer a wide range of nutrients. For example, mung bean sprouts are an excellent source of vitamin C and folate, while broccoli sprouts are rich in powerful antioxidants. A varied diet including different types of sprouts is best for maximum benefit.