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Sprout salad Calories
Light salad rich in fiber, vitamin C, and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Sprout salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 12.1 g of carbs, 5.7 g of protein, 1.2 g of fat and 3.9 g of fiber. Its 51 µg of Vitamin K covers 43% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sprout salad Nutrition Facts
Selected: 1 bottle (medium) · 150 g
78
KCAL / 150G
Carbs
12.1g
· 4% DV
Protein
5.7g
· 11% DV
Fat
1.2g
· 2% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 28% · Fat 13%
Sprout salad nutrition facts table · 1 bottle (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 12.1 g | 4% |
| Fiber | 3.9 g | 14% |
| Protein | 5.7 g | 11% |
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 Bottle of Sprout salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 150 g | 78 kcal |
| 1 cup (shredded) | 70 g | 36 kcal |
| 1 serving (small) | 80 g | 42 kcal |
| 1 piece (half) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 2 cup (shredded) | 140 g | 73 kcal |
| 1 serving (medium) | 150 g | 78 kcal |
| 1 piece (whole) | 180 g | 94 kcal |
| 1 serving (large) | 250 g | 130 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Sprout salad
Are raw sprouts in sprout salad safe to eat?
Raw sprouts in sprout salad can carry harmful bacteria, so they are not risk-free. Rinsing may remove dirt but does not reliably eliminate bacteria that can grow during sprouting; cooking sprouts is the safer option, especially for people at higher risk of foodborne illness.
What sprouts are best for sprout salad?
Mung bean, alfalfa, lentil, chickpea, and radish sprouts all work in sprout salad. Mung bean sprouts add a juicy crunch, while alfalfa sprouts are finer and milder; mixing varieties gives the salad more texture.
How do you make sprout salad?
To make sprout salad, toss rinsed sprouts with crisp vegetables and a simple dressing. Cucumber, tomato, and leafy greens are easy additions; dress the salad just before serving so the sprouts and vegetables stay crisp.
Should you cook sprouts before adding them to sprout salad?
You do not have to cook sprouts for sprout salad, but cooking reduces the risk from bacteria on raw sprouts. Briefly steam or sauté them, then let them cool before mixing them with delicate greens.
How should you wash sprouts for sprout salad?
Rinse sprouts for sprout salad gently under cool running water and drain them well in a clean colander. Washing helps remove surface dirt, but it cannot reliably remove harmful bacteria, so it does not make raw sprouts risk-free.
Can you eat sprout salad while pregnant?
It is safer to avoid sprout salad made with raw sprouts during pregnancy because raw sprouts can carry harmful bacteria. Choose thoroughly cooked sprouts instead; ask your healthcare professional for advice if you need guidance specific to your pregnancy.
How long does sprout salad last in the fridge?
Sprout salad is best eaten fresh. If you have leftovers, refrigerate them in a covered container and eat them promptly; dressing can make the sprouts and greens limp, so storing it separately helps preserve the texture.
Why does sprout salad get watery?
Sprout salad gets watery when salt or dressing sits on the ingredients, and juicy vegetables such as tomatoes and cucumbers release liquid too. Drain washed sprouts well and add the dressing just before serving.
What dressing goes well with sprout salad?
A lemon-and-olive-oil dressing works well with sprout salad because its bright flavor complements the mild, crunchy sprouts. A little mustard or fresh herbs can add extra flavor without overpowering the vegetables.
What can you serve with sprout salad?
Sprout salad pairs well with grilled fish or chicken, eggs, and bean-based dishes. To make it more substantial as a meal, add cooked chickpeas or serve it alongside a grain dish.
Sprout salad Vitamins & Minerals
Vitamins
Vitamin K
51µg · 43% DV
Vitamin C
21mg · 23% DV
Folate
78µg · 20% DV
B1
0.12mg · 10% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.42mg · 18% DV
Phosphorus
87mg · 12% DV
Iron
1.8mg · 10% DV
Potassium ⭐
285mg · 8% DV
Sodium
27mg · 1% DV
Sprout salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sprout salad
To burn the 78 calories in 1 bottle (medium) (150 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 Sprout salad?
Sprout salad combines edible seed or legume sprouts with fresh vegetables and greens. The mix varies, and a simple dressing of lemon juice and olive oil lets the sprouts’ fresh flavour come through.
The sprouts add a crisp bite and a gently earthy, sometimes sweet taste. It works as a light lunch or as a side with grilled foods, grains or other savoury dishes. In Turkey, salads like this can accompany everyday meals; elsewhere, it also fits easily into a packed lunch or a shared spread. Add bread or another protein-rich food if you want a more substantial meal.
Sprout salad is light and provides fibre, vitamin C and folate; it has 2.6 g of fibre per 100 g. Keep the dressing modest for a fresher, lighter plate.
How Nutritious Is Sprout salad?
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 Sprout salad 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 Sprout salad Contain Allergens?
No known major allergens
Which Diets Is Sprout salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sprout salad Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.