Health Benefits & Nutrition Value of Sprouts

Sprouts are tiny but mighty when it comes to nutrition! They're packed with good stuff like vitamins, minerals, and antioxidants that help keep our bodies healthy. When seeds, grains, or beans sprout, they become easier to digest, and our bodies can soak up more of the good stuff inside them. Sprouts have lots of enzymes that help break down food and get most out of what we eat. Eating sprouts helps with digestion and metabolism. They're also low in calories, high in fiber, making us feel full and helps with losing weight.

Sprouts are like little soldiers fighting for our health! They have antioxidants that fight off bad stuff in our bodies called free radicals, which can make us sick. Some studies even say that certain nutrients in sprouts might help stop cancer cells from growing. Sprouts are good for our hearts too. They have fiber and potassium that keep our hearts strong and our blood pressure in check. Plus, sprouts have lots of vitamin C, which helps our immune system stay strong.

So, eating sprouts is like giving your body a big boost of goodness! They're tasty, easy to add to meals, and super good for you. Just make sure to handle them safely so they stay fresh and free from germs.

Calories in Sprouts

The calorie content of sprouts can vary depending on the type of sprouts and how they're prepared. Generally, sprouts are low in calories because they are mostly water and fiber. On average, a cup (approximately 100 grams) of raw sprouts contains around 30-50 calories. However, this can vary slightly based on factors such as the type of seed or bean sprouted.

It's important to note that while sprouts are low in calories, they are rich in nutrients, making them a great addition to a healthy diet. They provide essential vitamins, minerals, and antioxidants without adding a significant number of calories, making them a nutritious and satisfying choice for meals and snacks.

How Many Calories Do Sprouts Have?

Here are the approximate calorie counts for popular varieties of sprouts per 100 grams:

Type of Sprout

Calories (per 100g)


(Mung) Sprouts

30 calories


(Moth) Sprouts

36 calories


(Chickpea) Sprouts

42 calories


(Fenugreek) Sprouts

49 calories


(Red Lentil) Sprouts

45 calories


Chana (Chickpea) Sprouts

46 calories


Alfalfa Sprouts

23 calories



30 calories



35 calories



40 calories


Bean Sprouts

30 calories



40 calories


These values are approximate and can vary based on factors such as the specific variety of sprouts and how they are prepared. Sprouts are generally low in calories and high in nutrients, making them a healthy addition to Indian cuisine.

Calories in Common Food Items with Sprouts

When you enjoy foods with sprouts, you're not just getting a tasty meal; you're also getting a nutritious boost! A traditional Indian sprout salad, commonly known as "moong dal chaat," typically includes sprouted mung beans mixed with chopped onions, tomatoes, green chilies, spices and a squeeze of lemon juice. This delicious dish is not only light and refreshing but also low in calories, usually clocking in at around 100-150 calories for a cup serving.

If you opt for a sprout wrap, a popular choice might be a "sprouts and veggie wrap" made with whole grain roti, filled with crunchy sprouts, cucumbers, tomatoes, and a spread of mint chutney or tangy tamarind sauce. This wholesome wrap could range from 200 to 300 calories, depending on the specific ingredients and portion size.

This is commonly known as "sprout rolls" or "frankie," can be a filling and nutritious option. In Indian cuisine, sprouts are also frequently used sabzis, where they're cooked with spices, vegetables, and sometimes protein sources like paneer or fish as accompaniments. These flavorful dishes, such as "sprouted moong curry" or "ussals,kadalas,lobias" are not only rich in flavor but also provide essential nutrients. A serving of this might typically contain around 200 to 300 calories.

Lastly, soups featuring sprouts are a comforting and nourishing option. A bowl of "sprout soup," made with sprouts, vegetables, and fragrant Indian spices, could be around 100-200 calories, depending on the ingredients and portion size.

It's important to remember that these calorie counts are approximate and can vary based on factors such as ingredients, cooking methods, and portion sizes. As always, if you're keeping track of your calories or following a specific dietary plan, it's a good idea to check labels or use a nutritional calculator for more precise information.

Health Benefits of Sprouts

Sprouts are like little powerhouses of goodness! Here's why they're so great for you:

  1. Sprouts are bursting with essential vitamins, minerals, and antioxidants that help keep your body strong and healthy.
  2. Sprouting makes seeds, grains, and beans easier to digest. 
  3. Sprouts are low in calories but high in fiber, which helps you feel full and satisfied, helping you to lose weight.
  4. Sprouts are loaded with vitamin C and other nutrients that help strengthen your immune system. Eating them regularly can help keep you from getting sick.
  5. The fiber, potassium and antioxidants in sprouts are great for your heart health. They can help lower cholesterol levels and keep your heart strong.
  6. Some studies suggest that certain compounds in sprouts may help prevent cancer by fighting off harmful cells in your body.
  7. The enzymes in sprouts aid digestion, making it easier for your body to break down and absorb nutrients from other foods you eat.

So, whether you sprinkle them on salads, add them to rice, or toss them in stir-fries, including sprouts in your diet is an easy way to boost your health and feel great!

Potential Risk of Consuming Sprouts

Sprouts can sometimes carry harmful bacteria that cause foodborne illnesses like nausea, vomiting, and diarrhea. This is because they're grown in warm, moist conditions where bacteria thrive. Cleaning sprouts thoroughly can be tricky, and harmful bacteria may remain even after rinsing. Certain groups, like pregnant women and those with weakened immune systems, are at higher risk. To stay safe, wash them well, cook them well, and store them in the fridge. Also, be careful to avoid cross-contamination by keeping sprouts away from raw meat and washing hands and surfaces after handling them. These steps can help you enjoy sprouts without worrying about getting sick.

How Much Sprouts Should You Consume Every Day?

The amount of sprouts you should consume daily can vary depending on individual dietary needs and preferences. However, including a moderate amount of sprouts in your daily diet can provide you with various health benefits without overloading your intake.

Aim to incorporate around 1/2 to 1 cup of sprouts into your daily meals or snacks at least once a day. This amount provides a good balance of nutrients without consuming excessive calories. You can spread this intake throughout the day by adding sprouts to salads, rice, wraps, stir-fries, soups, or vegetables.

Remember to maintain variety in your diet by including different types of sprouts, such as mung bean, alfalfa, lentil, broccoli, or chickpea sprouts. Each type offers its unique set of nutrients, contributing to overall health and well-being.

It's essential to listen to your body and adjust your sprout intake based on your individual dietary preferences, nutritional needs, and any specific health goals you may have. If you have any concerns or dietary restrictions, consult with a healthcare professional or a registered dietitian for personalized recommendations.


Sprouts offer a plethora of health benefits while being low in calories, making them a fantastic addition to any diet. They are rich in essential vitamins, minerals, and antioxidants, supporting overall health and well-being. Additionally, sprouts are easy to digest and can aid in weight loss due to their high fiber content. Their immune-boosting properties, heart health benefits, and potential cancer-fighting abilities further underscore their nutritional value. However, it's crucial to be mindful of potential risks associated with consuming sprouts, such as foodborne illnesses, and take necessary precautions to ensure their safe consumption. Incorporating a moderate amount of sprouts into daily meals, around 1/2 to 1 cup per day, can provide a balanced intake of nutrients without overwhelming calorie consumption. Overall, sprouts are a delicious and versatile ingredient that can enhance the nutritional quality of any diet, contributing to improved health and vitality.