How Many Calories in Bean Sprouts? Nutrition Facts & Macros
100 grams of raw bean sprouts has 30 calories
Protein 3g · Carbs 5.9g · Fat 0.2g
Bean sprouts (mung bean sprouts) are one of the lowest-calorie vegetables you can eat — just 30 calories per 100g. Despite their light, crunchy texture, they pack 3g protein and excellent vitamin K (33 µg, 28% DV) and folate (61 µg, 15% DV). With only 4.1g net carbs and 90% water content, they are perfect for volume eating on any diet including keto. A staple in Asian cuisine, bean sprouts add crunch to stir-fries, soups, and salads.
126 kJ · per 100g · Water: 90.4 g
Calorie Calculator: Bean Sprouts
100 g Bean Sprouts contains 30 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (104g) | 31 kcal | 3.2g | 6.2g | 0.2g |
| 1 handful (50g) | 15 kcal | 1.5g | 3g | 0.1g |
| 100 grams | 30 kcal | 3g | 5.9g | 0.2g |
Snap a photo — AI counts the calories for you.
Bean Sprouts — Nutrition Facts
| Bean Sprouts | per 100g |
|---|---|
| Calories | 30 kcal |
| Protein | 3.04 g |
| Fat | 0.18 g |
| Carbs | 5.94 g |
| Fiber | 1.8 g |
| Sugar | 4.13 g |
| Sodium | 6 mg |
| Potassium | 149 mg |
| Magnesium | 21 mg |
| Phosphorus | 54 mg |
| Vitamin C | 13.2 mg |
| Vitamin B6 | 0.088 mg |
| Folate | 61 mcg |
| Water | 90.4 g |
Source: USDA FoodData Central (FDC ID: 169957) · Data verified April 2026
Variations
Raw bean sprouts
Raw mung bean sprouts have the base nutritional values shown: 30 kcal, 3g protein, 0.2g fat, 5.9g carbs, 1.8g fiber per 100g. While edible raw, brief cooking is recommended for food safety. Raw sprouts are crunchiest in salads and cold dishes.
Stir-fried bean sprouts
Stir-fried bean sprouts have approximately 50-60 kcal per 100g depending on oil used. Quick stir-frying (1-2 minutes on high heat with a splash of sesame oil) is the most popular way to prepare bean sprouts in Asian cuisine. Add garlic, soy sauce, and spring onions for a classic side dish. They should still be slightly crunchy when done — do not overcook.
Blanched bean sprouts
Blanched bean sprouts have approximately 30-32 kcal per 100g (no added fat). Blanch for 30 seconds in boiling water, then plunge into ice water to stop cooking. This kills surface bacteria while preserving most of the crunch and nutrients. The safest way to enjoy bean sprouts while keeping them close to raw texture. Common in Vietnamese pho and Korean bibimbap.
Dietary Perspectives
For Weight Loss
Bean sprouts are a dieter's dream vegetable. At just 30 kcal per 100g — lower than almost any other food — they let you eat large volumes without calorie guilt. The 90% water content fills your stomach, while 3g protein and 1.8g fiber add staying power. Replace noodles with bean sprouts in stir-fries to slash calories by 80%. A 300g serving of bean sprouts in a stir-fry adds only 90 calories of satisfying bulk.
For Athletic Performance
Bean sprouts offer athletes a low-calorie way to add volume and micronutrients to meals. The vitamin K (33 µg, 28% DV) supports blood clotting and bone health. Folate (61 µg, 15% DV) is essential for cell division and red blood cell production. At 3g protein per 100g, they complement higher-protein sources. Best as a bulk-adding side dish in stir-fries or as a crunchy topping. For athletes cutting weight, bean sprouts are unbeatable for volume-to-calorie ratio.
For Keto
Bean sprouts are an excellent keto vegetable. With only 4.1g net carbs per 100g (5.9g total minus 1.8g fiber), you can eat generous portions. A large 300g serving — enough to fill a plate — has just 12g net carbs. Use bean sprouts to replace noodles in pad thai or pho for a dramatic carb reduction. They pair perfectly with high-fat stir-fry sauces and coconut curry. The 3g protein per 100g is a bonus for hitting protein targets on keto.
Frequently Asked Questions
How many calories are in bean sprouts?
100g of raw mung bean sprouts has just 30 calories — making them one of the lowest-calorie foods available. A generous handful (about 50g) has only 15 calories. One cup of bean sprouts (104g) has about 31 calories. For comparison, that is lower than lettuce (14 kcal), cucumber (15 kcal), and celery (16 kcal) when adjusted for typical serving sizes.
Are bean sprouts good for weight loss?
Bean sprouts are excellent for weight loss. At 30 kcal per 100g with 90% water content, they fill your plate with volume for almost no calories. The 3g protein and 1.8g fiber per 100g help keep you full. Add a large handful to any stir-fry, soup, or salad to increase portion size without adding significant calories.
Can you eat bean sprouts on keto?
Yes — bean sprouts are very keto-friendly. Per 100g, they have only 4.1g net carbs (5.9g total minus 1.8g fiber). You can eat a generous 200g serving and still only consume about 8g net carbs. They are one of the best vegetable choices for keto due to their extremely low calorie and carb content.
Can you eat bean sprouts raw?
While bean sprouts can be eaten raw in salads, it is generally recommended to cook them briefly (blanch for 30 seconds or stir-fry for 1-2 minutes) to reduce the risk of foodborne illness. Raw sprouts grow in warm, moist conditions that can harbor bacteria. If eating raw, buy from a trusted source and consume immediately. Pregnant women, elderly, and immunocompromised individuals should always cook sprouts.
What is the difference between mung bean sprouts and soybean sprouts?
Mung bean sprouts (the most common type) have thin white stems with small yellow-green heads and a mild, fresh taste (30 kcal/100g). Soybean sprouts have thicker stems with larger yellow bean heads and a slightly nuttier flavor (122 kcal/100g — 4× more calories). Mung bean sprouts are the standard in most Asian cooking.
How should you store bean sprouts?
Store bean sprouts in a container of cold water in the refrigerator, changing the water daily. They last 2-3 days this way. Alternatively, keep them in a perforated bag in the crisper drawer for 1-2 days. Bean sprouts spoil quickly — use them as soon as possible after purchase. Do not freeze raw sprouts as they lose their crunch.
Track Your Calories with AI
Snap a photo of your food on a kitchen scale. AI reads the weight, recognizes the food, and calculates precise calories and macros in seconds.
