What Vitamins Are in Sprouted Pulses? A Guide to Nutrient Enhancement

December 9, 2025 •

3 min read

According to scientific studies, the vitamin content in some pulses can increase manifold after sprouting, with Vitamin C increasing by up to 38 times and B-vitamins by 5 to 10 times. This dramatic boost illustrates the incredible nutritional power of what vitamins are in sprouted pulses.

Quick Summary

The sprouting process significantly boosts the vitamin content in pulses, especially vitamins C, K, and B-complex vitamins like folate. It also enhances digestibility and reduces anti-nutrients, making sprouted pulses a nutritional powerhouse.

Key Points

Dramatic Vitamin Increase: Sprouting can increase the content of vitamins C and B-complex in pulses by hundreds of percent, depending on the specific pulse.
Folate Power: Sprouted pulses are an excellent source of folate (Vitamin B9), crucial for cell growth and DNA synthesis.
Antioxidant Synthesis: The sprouting process synthesizes or boosts antioxidant compounds, which protect the body from free radical damage.
Enhanced Bioavailability: Sprouting reduces anti-nutrients like phytic acid, making essential minerals such as iron and zinc more easily absorbed.
Improved Digestibility: Sprouting breaks down complex sugars and proteins, leading to improved digestion and less gastrointestinal discomfort.
Safety First: To mitigate bacterial risks associated with raw sprouts, ensure proper hygiene and consider cooking them, especially for vulnerable populations.

The Transformative Power of Sprouting

Sprouting, the natural process of germination, triggers a metabolic cascade within a pulse, transforming it from a dormant seed into a vibrant, nutrient-dense food. This process doesn't just make them easier to digest by breaking down complex starches; it actively synthesizes and elevates the concentration of several key vitamins that are essential for human health. The activation of enzymes during germination is the driving force behind this incredible nutritional upgrade. Sprouting is a simple and effective method for increasing the nutrient density of your diet.

Which Vitamins Increase During Sprouting?

During the germination phase, pulses become a natural vitamin factory. Here are the primary vitamins that see a significant boost:

Vitamin C: Absent in dry pulses, Vitamin C is synthesized in remarkable quantities during sprouting. This powerful antioxidant is crucial for immune function, skin health, and iron absorption. Mung bean sprouts, for example, can see a more than 20-fold increase in Vitamin C content.
B-Complex Vitamins: Sprouting significantly enhances the entire B-vitamin profile. The increase in folate (B9) is particularly notable, essential for DNA synthesis, cell growth, and preventing birth defects. Thiamin (B1), Riboflavin (B2), and Niacin (B3) also see substantial increases, supporting energy metabolism and overall cellular function.
Vitamin K: This crucial nutrient, vital for blood clotting and bone health, is another vitamin whose levels rise during sprouting.
Vitamin A (Beta-Carotene): The precursor to Vitamin A, beta-carotene, is also synthesized during the germination process, helping to improve vision and provide antioxidant benefits.

A Comparison of Popular Sprouted Pulses

Not all sprouted pulses are created equal. While all varieties offer a nutritional boost, the extent of vitamin enhancement can vary. Here is a comparison of some popular options:


Feature	Mung Bean Sprouts	Lentil Sprouts	Chickpea Sprouts
Key Vitamin Boosts	Exceptionally high in Vitamin C and B-complex vitamins, especially folate.	Strong increase in Vitamin C and Folate; also provides beta-carotene.	Higher in protein; significant folate increase and contain phytoestrogens.
Antioxidant Content	Excellent source of antioxidants like flavonoids and phenolic compounds.	High levels of phenolic antioxidants, which can help lower cholesterol.	Boosts isoflavone content by over 100-fold, offering potent antioxidant effects.
Digestibility	Highly digestible due to increased enzyme activity and lower antinutrients.	Enhanced digestibility from reduced phytic acid and lectins.	Improved protein and mineral absorption due to reduced antinutrient levels.
Use Case	Stir-fries, salads, sandwiches, Asian cuisine.	Salads, soups, wraps, or eaten raw as a snack.	Blended into raw hummus, soups, or veggie burgers.

The Holistic Health Benefits of Sprouting

Beyond the specific vitamin increases, sprouting provides a suite of other health-promoting changes. It reduces anti-nutrients like phytic acid, which typically bind to minerals and inhibit their absorption. This makes the minerals naturally present in pulses, such as iron and zinc, more bioavailable to the body. Sprouting also increases the overall antioxidant capacity of pulses, which helps protect cells from damage caused by free radicals. Furthermore, the process makes complex proteins and fibers more digestible, easing the burden on the digestive system and potentially reducing bloating or gas.

Safety Precautions for Consuming Sprouts

While the nutritional benefits are clear, it's crucial to address the potential risk of bacterial contamination in raw sprouts. The warm, humid conditions required for germination are also ideal for harmful bacteria like Salmonella and E. coli to thrive. To minimize this risk, always follow these precautions:

Source your seeds wisely: Purchase seeds from reputable sources intended for sprouting.
Practice good hygiene: Wash hands and all equipment thoroughly before and after handling sprouts.
Cook if necessary: Cooking sprouts by steaming or stir-frying significantly reduces the risk of foodborne illness. This is especially important for at-risk individuals, including children, pregnant women, and the elderly.
Store correctly: Keep sprouts refrigerated in an airtight container and use them within a few days.

Conclusion: Reap the Rewards of Sprouted Pulses

Ultimately, incorporating sprouted pulses into your diet is a simple yet effective way to significantly boost your vitamin and nutrient intake. The process of sprouting unlocks and enhances a wide range of vitamins, including vital B-complex vitamins, Vitamin C, and Vitamin K, while simultaneously increasing the bioavailability of other nutrients. By choosing this nutritional powerhouse, you are taking a simple step toward a healthier and more nutrient-dense diet. For a deeper scientific look, review the research on nutritional changes during germination published by the National Institutes of Health.

Frequently Asked Questions

Yes, sprouted pulses are generally more nutritious. The germination process increases the content of many vitamins, improves the bioavailability of minerals, and makes proteins and fibers more digestible.

Vitamin C is often cited for its dramatic increase during sprouting, as it is virtually absent in dry seeds and is actively synthesized during germination.

While most pulses experience an increase in B-vitamins and Vitamin C, the specific vitamin profile and concentration can vary depending on the type of pulse being sprouted.

There is a risk of bacterial contamination with raw sprouts, as the humid sprouting environment can promote bacterial growth. Cooking them thoroughly can significantly reduce this risk, and at-risk individuals should avoid raw sprouts.

Sprouting reduces antinutrient compounds like phytic acid, which normally bind to minerals such as iron and zinc. With less phytic acid, these minerals are more readily absorbed by the body.

Yes, you can easily sprout pulses at home. The most important considerations are proper sanitation of all equipment and ensuring a consistent rinsing schedule to prevent mold or bacterial growth.

While many sprouted pulses are good sources of folate, pea sprouts are noted for containing almost double the amount of folate as unsprouted peas, making them an excellent choice.