What Sprouts Should Not Be Eaten Raw?

November 5, 2025 •

3 min read

According to the CDC, raw and lightly cooked sprouts are a known source of foodborne illness, with outbreaks linked to bacteria like Salmonella and E. coli. Given this risk, it is crucial to know what sprouts should not be eaten raw, especially for certain high-risk populations, to ensure food safety.

Quick Summary

This guide details the specific types of sprouts, such as alfalfa and mung bean, that carry a heightened risk of bacterial contamination when consumed raw, and explains who should avoid them entirely for safety.

Key Points

Specific Sprouts Are Risky Raw: Alfalfa, mung bean, clover, and radish sprouts are commonly linked to food poisoning from bacteria like E. coli and Salmonella.
Certain Sprouts Contain Toxins: Raw or undercooked sprouted kidney beans contain a natural toxin, phytohaemagglutinin, which can cause severe digestive distress.
Cooking is the Only Reliable Method: Thoroughly cooking sprouts is the only way to kill harmful bacteria; simply washing them does not guarantee safety.
High-Risk Individuals Should Avoid All Raw Sprouts: Children under 5, pregnant women, the elderly, and immunocompromised people should not eat any raw or lightly cooked sprouts.
Warm, Moist Conditions Promote Bacterial Growth: The warm and humid environment needed for sprouting is also ideal for growing bacteria, making contamination a constant threat.
Store Sprouts Safely: Always refrigerate sprouts promptly at 40°F (4°C) or lower, and discard any with a musty smell or slimy appearance.

The Hidden Dangers of Raw Sprouts

While often celebrated for their nutritional benefits, raw sprouts can harbor harmful bacteria like Salmonella, E. coli, and Listeria. The warm, humid conditions required for germination are also ideal for these pathogens to grow and spread. Even sprouts grown in seemingly hygienic home or commercial settings are not immune to contamination, which can lead to serious foodborne illnesses.

High-Risk Sprouts to Cook Thoroughly

Certain types of sprouts are more frequently associated with food poisoning outbreaks and should always be cooked thoroughly before consumption, especially by vulnerable individuals. The most common culprits include:

Alfalfa Sprouts: These are one of the most common types of sprouts and have been linked to numerous foodborne illness outbreaks.
Mung Bean Sprouts: Often used in Asian cuisine, mung bean sprouts are frequently cited in recalls and food poisoning incidents.
Clover Sprouts: Like alfalfa, clover sprouts have been a source of bacterial contamination.
Radish Sprouts: These sprouts, while popular for their peppery flavor, are also on the FDA's list of risky sprouts.

Raw Sprouts to Avoid Due to Natural Toxins

Beyond bacterial risks, some plant-based sprouts contain naturally occurring toxins that must be destroyed by cooking. Eating them raw can cause significant health problems.

Sprouted Kidney Beans: These contain phytohaemagglutinin, a compound that can cause severe digestive issues if not cooked properly. Boiling for at least 10 minutes is required to neutralize this toxin.
Onion Sprouts: While not toxic in the same way, sprouted onions can develop an off-putting, unpleasant flavor and texture.

Who Should Avoid Raw Sprouts?

For most healthy adults, consuming raw or lightly cooked sprouts is generally considered acceptable, provided basic food safety guidelines are followed. However, several populations are at a significantly higher risk of severe illness from bacterial contamination and should avoid all raw sprouts. This includes:

Children under five years of age: Their immune systems are still developing and are less equipped to fight off dangerous bacteria.
The elderly (over 70): Older adults with weakened immune systems are more susceptible to serious infections.
Pregnant women: A foodborne illness can be particularly dangerous during pregnancy, potentially leading to miscarriage, premature birth, or stillbirth.
Immunocompromised individuals: This includes people with conditions like cancer, HIV/AIDS, or diabetes, or those taking immunosuppressant medications.

How to Minimize Risk When Eating Sprouts

If you choose to consume sprouts, particularly those with a higher risk profile, cooking them thoroughly is the only sure way to eliminate bacteria. This means boiling, stir-frying, or steaming until they are no longer crunchy. Washing sprouts, even vigorously, will not reliably remove all harmful bacteria. Always store sprouts in the refrigerator at or below 40°F (4°C).


Feature	Eating Raw Sprouts	Eating Cooked Sprouts
Bacterial Risk	High, especially for certain types and vulnerable groups.	Negligible, as thorough cooking kills harmful bacteria.
Nutrient Content	Higher levels of certain enzymes and heat-sensitive nutrients.	Some nutrients, especially water-soluble vitamins, may be lost.
Texture and Flavor	Crisp, crunchy, and often fresh-tasting.	Softer texture and milder flavor.
Safety for High-Risk Groups	Not recommended for children, pregnant women, the elderly, or immunocompromised.	Safe for high-risk populations when cooked thoroughly.
Preparation Effort	Rinse thoroughly, but this does not eliminate risk.	Requires additional time and effort for cooking.

Conclusion: Prioritizing Safety Over Rawness

While raw sprouts offer a fresh crunch and a boost of nutrients, they also present a well-documented risk of foodborne illness. For vulnerable populations, the potential consequences—from severe digestive upset to more serious complications—outweigh the benefits. The safest approach is always to cook all sprouts thoroughly, regardless of type, to eliminate any potential bacterial contamination. For those who choose to eat raw sprouts, strict purchasing and storage protocols should be followed, but it's important to remember that the risk can never be fully eradicated without heat. By understanding what sprouts should not be eaten raw, consumers can make informed choices to protect their health.

Food safety information from FoodSafety.gov

Frequently Asked Questions

Alfalfa, mung bean, clover, and radish sprouts are among the riskiest to eat raw because they have been most frequently associated with foodborne illness outbreaks caused by bacteria like Salmonella and E. coli.

No, washing raw sprouts does not make them safe. The harmful bacteria can get inside the sprout seeds, and surface washing is not enough to reliably eliminate the contamination.

Pregnant women are advised against eating raw sprouts because they are at a higher risk of developing a foodborne illness like listeriosis, which can be very dangerous during pregnancy and potentially lead to miscarriage or stillbirth.

Raw kidney bean sprouts contain a natural toxin called phytohaemagglutinin. If consumed raw or undercooked, this can cause severe gastrointestinal distress.

Symptoms of food poisoning from sprouts can include diarrhea, fever, and abdominal cramps, typically appearing 12 to 72 hours after exposure. Severe cases can require medical attention.

According to sources like WebMD, eating raw broccoli sprouts is possibly unsafe, especially for vulnerable individuals, due to the risk of bacterial contamination. Cooking them is recommended for safety.

To make sprouts safe, cook them thoroughly. This can be done by stir-frying, boiling, or adding them to soups and stews until they are no longer crunchy.