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Sprouts Calories
Low-calorie source of vitamin K and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sprouts (33 g) has 8 calories. That works out to 23 calories per 100 g. It contains 0.7 g of carbs, 1.3 g of protein, 0.2 g of fat and 0.6 g of fiber. Its 10.1 µg of Vitamin K covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sprouts Nutrition Facts
Selected: 1 cup (medium) · 33 g
8
KCAL / 33G
Carbs
0.7g
· 0% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 53% · Fat 18%
Sprouts nutrition facts table · 1 cup (medium) (33 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 8 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.98 mg | 0% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 33 g | 8 kcal |
| 1 tablespoon (small) | 5 g | 1 kcal |
| ½ cup (small) | 17 g | 4 kcal |
| 1 serving (medium) | 40 g | 9 kcal |
| 1.5 cup (large) | 50 g | 12 kcal |
| 2 cup (extra large) | 66 g | 15 kcal |
| 100 g | 100 g | 23 kcal |
| 1 pack (large) | 100 g | 23 kcal |
Calculated from 23 calories per 100 g.
Frequently Asked Questions About Sprouts
Are sprouts safe to eat raw?
Raw sprouts can carry harmful bacteria, including Salmonella and E. coli, because the warm, moist conditions needed for sprouting also encourage bacterial growth. Rinsing does not reliably remove the risk; cook sprouts thoroughly for a safer option.
How do you eat sprouts?
Sprouts can be added to salads, sandwiches, wraps, and soups, or cooked in stir-fries. If you serve them raw, choose fresh sprouts, rinse them under running water, and keep in mind that rinsing does not eliminate food-safety risks.
How do you grow sprouts at home?
Use seeds sold specifically for sprouting, soak them, then drain and rinse them regularly in a clean sprouting jar. Good drainage matters: standing water and persistent dampness encourage bacterial growth, and home-grown sprouts can still carry food-safety risks.
Why can sprouts cause food poisoning?
Sprouts grow in warm, humid conditions that can also let bacteria multiply, sometimes inside the seed where rinsing cannot reach. Thorough cooking reduces this risk; raw sprouts are a higher-risk choice, especially for vulnerable people.
How should sprouts be stored?
Keep sprouts refrigerated in a clean, covered container, avoid storing them wet, and use them promptly. Discard sprouts that smell off, feel slimy, or show unusual discoloration rather than trying to rinse or cook away signs of spoilage.
Do sprouts need to be washed before eating?
Yes, rinse sprouts under clean running water before eating or cooking them. Washing can remove some surface dirt, but it cannot reliably eliminate harmful bacteria, so rinsed raw sprouts may still pose a food-poisoning risk.
Can you cook sprouts?
Yes, sprouts can be cooked in stir-fries, soups, and other hot dishes. Cook them thoroughly rather than just warming them briefly; thorough cooking is safer than eating sprouts raw because it reduces harmful bacteria.
What kinds of sprouts can you eat?
Common edible sprouts include mung bean, alfalfa, broccoli, and radish sprouts. Use seeds sold for sprouting, since ordinary garden seeds may be treated with chemicals or otherwise unsuitable for growing food to eat.
Who should avoid eating raw sprouts?
Pregnant people, young children, older adults, and people with weakened immune systems should avoid raw sprouts because of their higher food-poisoning risk. Thoroughly cooked sprouts are a safer choice for these groups.
Can you freeze sprouts?
Yes, you can freeze sprouts, but thawing usually makes them softer and less crisp. They work better afterward in cooked dishes such as soups or stir-fries than in salads or sandwiches where their fresh crunch matters.
Sprouts Vitamins & Minerals
Vitamins
Vitamin K
10.07µg · 8% DV
B5
0.18mg · 4% DV
B2
0.04mg · 3% DV
Vitamin C
2.71mg · 3% DV
Minerals
Copper
0.05mg · 6% DV
Phosphorus
23mg · 3% DV
Zinc
0.3mg · 3% DV
Manganese
0.06mg · 3% DV
Potassium ⭐
26mg · 1% DV
Sodium
1.98mg · 0% DV
Sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sprouts
To burn the 8 calories in 1 cup (medium) (33 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sprouts?
Sprouts are the young shoots that appear when seeds—often beans, lentils or grains—begin to germinate. Their flavour ranges from mild and fresh to pleasantly earthy, and their crisp texture makes them an easy addition to everyday meals. In many cuisines, they’re served raw in salads, sandwiches and wraps, or briefly cooked in stir-fries and soups.
They’re low in calories and provide vitamin K and folate. Add a handful to a salad or grain bowl for crunch, or toss them into a hot dish near the end of cooking to retain some bite. A squeeze of lemon or a light dressing complements their fresh taste.
How Nutritious Is Sprouts?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sprouts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sprouts Contain Allergens?
No known major allergens
Which Diets Is Sprouts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sprouts Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.