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Sprouts Calories
Raw or lightly cooked sprouts, known for high vitamin and mineral content.
CALORIES
GI
POTASSIUM
FIBER
Sprouts Nutrition Facts
Selected: 100 g
30
KCAL / 100G
Carbs
5.9g
· 57%
Protein
3.5g
· 34%
Fat
0.4g
· 9%
Fiber
1.9g
Sprouts Vitamins & Minerals
Vitamins
Vitamin K
33µg · 28% DV
B1
0.19mg · 16% DV
Biotin
4.5µg · 15% DV
Folate
61µg · 15% DV
Minerals
Phosphorus
54mg · 8% DV
Iron
1mg · 6% DV
Magnesium
21mg · 5% DV
Calcium
32mg · 3% DV
Sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Sprouts Processed?
NOVA 1
Unprocessed
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
— Not suitable
Low FODMAP
— Not suitable
Sprouts Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
Foods Similar to Sprouts
Sprouts — Frequently Asked Questions
Should sprouts be eaten raw, or is cooking safer?
Many sprouts are eaten raw, but raw sprouts can carry a higher food-safety risk because they grow in warm, moist conditions. Light cooking is a safer option for pregnant people, older adults, young children, and anyone with a weakened immune system.
Do sprouts need to be washed before eating?
Yes, it’s sensible to rinse them gently under cold water right before use, even if they come pre-packed. Washing helps remove surface debris, but it does not completely eliminate microbial risk.
How long do sprouts keep in the fridge?
It depends on the type and packaging, but sprouts are generally highly perishable. Keep them cold and relatively dry, and discard them if they smell off, turn slimy, or discolor noticeably.
Can sprouts be frozen?
Yes, but freezing usually ruins their crisp texture once thawed. They’re better frozen for cooked dishes like soups, stir-fries, or egg dishes rather than salads.
How can I cook sprouts without making them soggy or bitter?
Add them at the end of cooking instead of exposing them to high heat for too long. This helps preserve their texture and keeps their flavor from becoming harsh.
What foods pair well with sprouts?
Sprouts work well in salads, sandwiches, wraps, omelets, grain bowls, and soups. They pair especially well with lemony dressings, yogurt-based sauces, eggs, legumes, and whole grains for a more balanced meal.
Are sprouts better before or after a workout?
On their own, sprouts are not a complete pre- or post-workout food. Before training, they work better with an extra carbohydrate source like bread or fruit; after training, pair them with a stronger protein source such as yogurt, eggs, or legumes.
Can sprouts cause gas or bloating?
They can in some people, especially legume sprouts if your digestion is sensitive. Starting with a small portion and chewing well may make them easier to tolerate.
How are sprouts different from regular leafy vegetables?
Sprouts are very young plant shoots, so they often have a fresher bite and a more delicate crunch. They’re easy to add in small amounts for texture and variety, but they don’t fully replace the role of larger leafy greens in a meal.
Is it true that sprouts ‘detox’ the body?
No single food detoxes the body on its own. Sprouts are an unprocessed vegetable choice that can support a balanced diet, but claims of dramatic cleansing effects are overstated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.