How Much Protein is in Sprouted Soybeans per 100g? A Detailed Analysis

November 14, 2025 •

4 min read

Mature, sprouted soybeans can provide over 13 grams of protein per 100g serving when cooked, making them a dense and valuable plant-based protein source. This versatile and nutrient-rich food offers far more than just protein, with sprouting significantly enhancing its overall nutritional profile.

Quick Summary

Mature sprouted soybeans offer over 13g of protein per 100g when cooked, making them a complete protein source. The sprouting process enhances nutrient bioavailability, improves digestibility, and reduces antinutrients.

Key Points

Protein Density: Cooked, mature sprouted soybeans contain approximately 13g of protein per 100g, making them a potent source of plant protein.
Enhanced Nutrient Absorption: The sprouting process reduces antinutrients like phytic acid, which allows for better absorption of minerals such as iron and zinc.
Increased Digestibility: Sprouting breaks down complex carbohydrates, leading to a more digestible food that reduces bloating and other digestive discomforts.
Boosted Vitamin Content: Germination increases the levels of several vitamins, including Vitamin C, B vitamins, and folate, adding to the sprout's overall nutritional value.
Always Cook Them: To ensure food safety, sprouted soybeans should always be cooked thoroughly before consumption to eliminate the risk of bacterial contamination.

Protein Content in Sprouted Soybeans: The Cooked vs. Raw Distinction

When evaluating how much protein is in sprouted soybeans per 100g, it is important to distinguish between their raw and cooked state, as water content plays a significant role in the final measurement. According to multiple nutritional databases, a 100g serving of cooked, mature sprouted soybeans can contain approximately 13 grams of protein. This is a substantial amount for a plant-based food and a primary reason for their popularity in plant-forward diets.

However, you may encounter different figures for raw soybean sprouts. In their raw form, soybean sprouts have absorbed a significant amount of water, which dilutes the overall concentration of nutrients per gram. For example, raw soybean sprouts might contain only 2.5 to 4.6 grams of protein per 100g because of this increased water weight. While the total amount of protein in the bean might not change drastically during sprouting, the increase in water content affects the protein density in a given weight. More importantly, the sprouting process enhances the protein's quality by improving its bioavailability and making it more easily digestible.

The Science Behind Sprouting: Unlocking Nutritional Potential

Sprouting is more than just a preparation technique; it is a metabolic process that fundamentally alters the composition of the soybean. During germination, complex molecules within the bean are broken down into simpler, more usable forms. This transformation not only makes the nutrients more accessible but also reduces anti-nutritional factors that can hinder absorption.

Enhanced Bioavailability and Digestibility

One of the most significant benefits of sprouting is the reduction of antinutrients, such as phytic acid and trypsin inhibitors. Phytic acid, which is present in the bran of seeds and legumes, can bind to minerals like iron, zinc, and calcium, preventing their absorption by the body. Sprouting significantly reduces phytic acid content, thereby boosting the bioavailability of these essential minerals. Similarly, the reduction of trypsin inhibitors improves the digestion and absorption of proteins. This makes sprouted soybeans not only a good source of protein but also a more efficient source of a range of other nutrients.

Increased Vitamin and Mineral Content

In addition to improved digestibility, the sprouting process triggers a biochemical cascade that increases the levels of specific vitamins and minerals. Vitamins like C, E, and various B vitamins, including folate, are found in higher concentrations in sprouted soybeans compared to their unsprouted counterparts. This makes them an even more nutrient-dense food for your diet.

Sprouted Soybeans vs. Other Legumes

When choosing a plant-based protein, it's helpful to compare sprouted soybeans with other options. The following table highlights the differences between sprouted soybeans, mature boiled soybeans, and sprouted mung beans, one of the most common types of sprouts.


Nutrient Profile (per 100g)	Mature, Cooked Sprouted Soybeans	Mature, Boiled Soybeans	Mung Bean Sprouts	Protein Bioavailability
Protein Content (grams)	~13g	~18.2g	~3g	High (Improved by sprouting)
Calories	~122	~172	~31	N/A
Water Content	High	Lower	Very High	N/A
Antinutrients	Lower (Reduced by sprouting)	Higher	Lower	N/A
Vitamins (C, Folate)	Increased	Lower	Increased	N/A

As the table shows, while mature, boiled soybeans may have a higher protein content by weight, the sprouting process makes the protein in sprouted soybeans more bioavailable. Sprouted soybeans also offer a significantly higher protein yield per 100g compared to mung bean sprouts.

Culinary Uses and Food Safety

Sprouted soybeans have a mild, nutty flavor and a crisp texture that makes them a versatile ingredient in the kitchen. Here are some popular ways to use them:

Stir-fries: Add cooked sprouted soybeans for extra protein and crunch.
Salads: Toss cooked sprouts into salads for a fresh, nutty flavor.
Soups and Stews: Stir in near the end of cooking for added texture and nutrients.
Homemade Tofu: Sprouted soybeans can be used to make tofu with a better nutritional profile and lower antinutrient content.

The Importance of Cooking

It is crucial to cook sprouted soybeans thoroughly before consumption, especially for vulnerable populations such as pregnant women, young children, and the elderly. Raw sprouts can harbor harmful bacteria like Salmonella and E. coli. Thorough cooking eliminates these risks, making them safe to eat.

Conclusion: The Final Verdict on Sprouted Soybeans

In summary, sprouted soybeans are a powerhouse of plant-based nutrition. While the protein content per 100g can vary based on whether they are raw or cooked, mature, cooked sprouted soybeans reliably provide over 13 grams of high-quality protein. The sprouting process offers a wide array of additional benefits, including enhanced digestibility, improved mineral bioavailability, and an increase in important vitamins. By cooking them thoroughly, you can safely enjoy this nutritious food and its many health advantages. They are an excellent choice for anyone looking to increase their intake of high-quality, plant-based protein and other essential nutrients.

Visit the NIH for more on the nutritional effects of sprouting

Frequently Asked Questions

No, it is not recommended to eat raw soybean sprouts due to the risk of bacterial contamination from pathogens like E. coli or Salmonella. Always cook them thoroughly to ensure safety.

The difference in protein content per 100g is primarily due to the increase in water absorbed by the beans during the sprouting process. This water dilutes the nutrient concentration by weight in raw sprouts, even though the total protein remains largely stable.

Yes, like unsprouted soybeans, sprouted soybeans are a complete protein. They contain all nine essential amino acids necessary for human health.

Beyond protein, sprouting significantly reduces antinutrients like phytic acid, increases the bioavailability of minerals such as iron and zinc, and boosts the levels of vitamins like C and folate.

The sprouting process breaks down complex starches and reduces anti-nutritional compounds, making the soybeans easier for the body to digest and absorb nutrients more efficiently.

Cook sprouted soybeans by adding them to stir-fries, soups, stews, or salads. A simple steaming or blanching method is also effective. They cook faster than unsprouted beans.

No, protein levels vary significantly across different types of sprouts. For example, 100g of mung bean sprouts has less protein (~3g) than 100g of cooked, mature sprouted soybeans (~13g).