Is Bean Sprout High in Carbs? A Nutritional Breakdown

With only 6 grams of carbohydrates per cup of mung bean sprouts, it's clear that the answer to 'Is bean sprout high in carbs?' is no. These crunchy, versatile vegetables are renowned for their low-calorie profile and high nutrient density, making them an excellent addition to a variety of healthy eating plans.

Quick Summary

This article explores the low-carb nature of bean sprouts, examining their carbohydrate content and overall nutritional profile. It highlights the benefits of incorporating these vegetables into your diet, including their high fiber and protein content, and how they compare to other vegetables. The guide also provides practical tips for selection, storage, and preparation.

Key Points

• Low Carbohydrate: With only 6 grams of carbs per cup, mung bean sprouts are an excellent choice for low-carb diets.

• High Nutrient Density: Sprouts are packed with vitamins, minerals, and antioxidants, providing excellent nutrition with very few calories.

• Supports Weight Management: The high fiber and low-calorie content of bean sprouts promote satiety and aid in weight loss.

• Aids Blood Sugar Control: With a low glycemic index, bean sprouts help stabilize blood sugar levels, beneficial for those with diabetes.

• Digestive Health: The dietary fiber in sprouts supports a healthy digestive system and gut flora.

• Choose Safely: Purchase crisp, white sprouts from reputable sources and avoid slimy or yellowing ones to prevent foodborne illness.

• Cook for Vulnerable Groups: High-risk individuals, such as pregnant women or those with weakened immune systems, should only eat cooked sprouts.

• Store Properly: For maximum freshness, store refrigerated sprouts in a container with cold water or wrapped in a damp paper towel.

What Are Bean Sprouts?

Bean sprouts are the young, tender shoots of various beans, such as mung beans and soybeans. The sprouting process significantly alters the nutritional composition of the bean, typically increasing the concentration of certain vitamins and antioxidants while reducing antinutrients. This transformation results in a food that is both highly nutritious and easily digestible. While mung bean sprouts are the most common type, sprouts from soybeans, lentils, and chickpeas are also popular, each with unique nutritional characteristics.

The Low-Carb Profile of Mung Bean Sprouts

For those on a low-carb diet, mung bean sprouts are a fantastic choice. A single cup (about 104 grams) of raw mung bean sprouts contains a minimal 6 grams of carbohydrates. Of this, approximately 2 grams are dietary fiber, meaning the net carbohydrate count is even lower. This low-carb content, combined with a high water content and low-calorie count (only 31 calories per cup), makes them an ideal food for managing weight and maintaining stable blood sugar levels.

Unlike many other carbohydrate sources, bean sprouts have a low glycemic index, which prevents sharp spikes in blood sugar after consumption. This is particularly beneficial for individuals with diabetes or those looking to improve insulin sensitivity. The slow digestion of the carbs present further contributes to more consistent energy levels throughout the day.

Comparing Bean Sprouts: Carb Content by Variety

While mung bean sprouts are notably low in carbs, other varieties of sprouted legumes have different nutritional profiles. It's important to understand these differences when incorporating them into a specific diet plan.

Nutrient (per 1 cup)	Mung Bean Sprouts	Soybean Sprouts	Lentil Sprouts	Chickpea Sprouts
Calories	31	85	82	480
Carbohydrates	6g	7g	17g	84g
Protein	3g	9g	7g	36g
Fiber	1.9g	0.4g*	0.6g	8g*
Vitamin C (%DV)	15%	12%	14%	5%
Folate (%DV)	16%	30%	19%	40%

*Note: Fiber content can vary based on variety and preparation.

As the table shows, while all sprouts offer excellent nutrition, their carbohydrate levels vary significantly. Mung and soybean sprouts are the lowest in carbs, making them most suitable for very strict low-carb or ketogenic diets. Lentil and chickpea sprouts contain considerably more carbs but offer a higher protein count, making them a great option for those seeking a balance of protein and complex carbohydrates.

The Broader Health Benefits of Bean Sprouts

Beyond their low carbohydrate content, bean sprouts are packed with a host of other beneficial nutrients that contribute to overall health:

• Rich in Fiber: The high fiber content in sprouts aids digestion, promotes gut health, and helps create a feeling of fullness, which is excellent for weight management.
• Antioxidant Powerhouse: Sprouts are rich in antioxidants, including Vitamin C and flavonoids, which combat free radical damage and reduce inflammation in the body. This protective effect may lower the risk of chronic diseases such as cancer and heart disease.
• Excellent Source of Vitamins: Bean sprouts provide an abundance of vitamins, including significant amounts of Vitamin C, Vitamin K, and B vitamins like folate. These are crucial for immune function, blood clotting, and DNA synthesis.
• Plant-Based Protein: Sprouts are a valuable source of plant-based protein, which is essential for muscle repair and sustained energy. For vegetarians and vegans, they provide a nutrient-dense protein option that is low in calories.
• Heart Health Support: The potassium in bean sprouts helps regulate blood pressure, while their fiber can lower LDL (bad) cholesterol and triglycerides, reducing the risk of heart disease.

Practical Tips for Incorporating Bean Sprouts into Your Diet

Bean sprouts are incredibly versatile and can be added to many dishes. However, because they are grown in warm, humid conditions, they can be a breeding ground for bacteria like Salmonella and E. coli. Proper handling is crucial, especially for pregnant individuals, young children, the elderly, or those with weakened immune systems, who should always eat sprouts cooked.

To safely enjoy bean sprouts:

• Purchase fresh: Look for sprouts that are white, crisp, and firm, avoiding any with a slimy texture, yellowing, or sour odor.
• Store properly: Keep fresh sprouts refrigerated below 40°F and consider storing them in a container with cold water or wrapped in a damp paper towel to maintain freshness.
• Wash thoroughly: Always wash sprouts well before use, even if cooking them.
• Cook for safety: For high-risk individuals, cooking sprouts until steaming hot is recommended.

Bean sprouts can be added to stir-fries, salads, sandwiches, and soups. Their mild flavor and crunchy texture make them a delicious and nutritious addition to almost any meal.

Conclusion

In summary, the question "is bean sprout high in carbs?" is easily answered with a clear "no." Mung bean sprouts, in particular, are remarkably low in carbohydrates and calories while being rich in essential nutrients like fiber, protein, and various vitamins. Their low glycemic index makes them a wise choice for weight management and blood sugar control. By understanding the nutritional differences between varieties and practicing safe food handling, you can confidently add these versatile, crunchy vegetables to your diet and reap their many health benefits.

References

• WebMD. (2024, November 17). Health Benefits of Bean Sprouts.
• Verywell Fit. (2024, June 9). Bean Sprouts Nutrition Facts & Health Benefits.
• Medindia. (2024, July 22). Sprout Your Way to Weight Loss.
• Verywell Health. (2025, June 7). Bean Sprouts Benefits and Healthy Ways to Eat Them.
• Healthline. (2019, November 13). 7 Interesting Types of Bean Sprouts.
• Aussie Sprouts. (n.d.). Bean Sprouts.
• GetLabTest.com. (n.d.). Bean Sprouts Nutrition: Health Benefits and Safe Preparation.
• YSL Beansprout. (2025, August 22). Beansprouts vs. Other Vegetables: Which Is Healthier?.
• WebMD. (2024, December 31). Sprouts: Are They Good for You?.
• YSL Beansprout. (2025, July 20). How to Store Beansprouts for Maximum Freshness.
• YouTube. (2022, June 9). How to Pick the BEST Bean Sprouts.
• WikiHow. (2025, March 10). How to Store Bean Sprouts.

Frequently Asked Questions

Are bean sprouts suitable for a keto diet?

Yes, mung bean sprouts are suitable for a keto diet due to their very low carbohydrate and calorie count, with a net carb count of approximately 4 grams per cup.

Are bean sprouts healthy?

Absolutely. Bean sprouts are a nutritional powerhouse, rich in vitamins C and K, folate, fiber, and protein. They are low in calories and fat, making them an excellent addition to a healthy diet.

Can I eat raw bean sprouts?

It is generally safe to eat raw bean sprouts if you wash them thoroughly. However, because of the risk of bacterial contamination, high-risk individuals like pregnant women, children, and the elderly should always cook them until steaming hot.

How do bean sprouts compare to other vegetables nutritionally?

Compared to many standard vegetables, bean sprouts offer higher amounts of certain nutrients per serving, including protein and Vitamin C. While other leafy greens like spinach and kale are also nutrient-dense, sprouts provide unique benefits like digestive enzymes.

What is the difference between mung bean and soybean sprouts?

Mung bean and soybean sprouts differ in carb and protein content. Mung bean sprouts are lower in carbs (6g/cup) and protein (3g/cup), while soybean sprouts are higher in protein (9g/cup) and slightly higher in carbs (7g/cup).

How should I store bean sprouts to keep them fresh?

To keep bean sprouts fresh for 3-5 days, store them in the refrigerator in a sealed container filled with cold water, changing the water daily. Alternatively, you can wrap them in a paper towel to absorb excess moisture.

Are bean sprouts beneficial for people with diabetes?

Yes, bean sprouts can be beneficial for diabetics. Their low glycemic index and high fiber content help regulate blood sugar levels and improve insulin sensitivity.

Do sprouts aid in weight loss?

Yes, sprouts are excellent for weight loss. Their low-calorie and high-fiber content promote satiety, helping to reduce overall calorie intake.