Calories in Sprouts

There are approximately 29 calories in 100 gms of sprouts. Sprouts are seeds of grains or legumes that are allowed to germinate. These are a superfood and an excellent source of vitamins and minerals. Sprouts are a source of potassium, calcium, magnesium, folate, beta-carotene, and vitamins A, C and K. Sprouts have recently become a popular addition among fitness enthusiasts. Sprouts help in controlling blood sugar levels, improves digestion and heart health, helps in muscle building and prevent anemia.


Sprouts have recently become popular among the fitness-loving community, especially the ones who are trying to lose weight. Sprouts are seeds that germinate to become very young plants. They are of various types like pea sprouts, bean sprouts, seeds sprouts, vegetable sprouts, etc.


So, how many calories do sprouts have and what are their health benefits? Let's find out.

How Many Calories Do Sprouts Have?

The amount of sprouts calories in 100 g is approximately 29. Let’s look at the nutrients and calories in 1 cup of sprouts:

Sprouts (1 cup)

Nutritional Facts 

1 cup sprouts calories



2.63 g


0.27 g


2.01 g


0.53 mg




60 mg


13 mg

Vitamin A

3 mcg

Vitamin C

5.8 mg

As seen in the table, 1 cup of sprouts has about 16 calories. In 100 gm sprouts, you will consume 29 calories and 100g sprouts protein could be approximately 24g to 34g. Sprouts are also an excellent source of potassium, calcium, magnesium, folate, beta-carotene, and vitamin K.

Calories in Common Food Items with Sprouts

You can find different types of sprouts in your local grocery store, or you can also sprout them at home. Let’s have a look at the calories in some of the most common sprouts:

Food Items with Sprouts


Sprouted Peas (1 cup)


Sprouted Wheat (1 cup)


Spouted Kidney Beans (1 cup)


Sprouted Moong Salad (1 cup)


For an estimated calorie count on the basis of your sprout intake, you can use a calorie calculator on the internet.

Health Benefits of Sprouts

Sprouts are rich in nutrients. While the specific ratio of nutrients may vary depending on the type, most sprouts contain high levels of magnesium, folate, vitamin K, and phosphorus. Apart from these nutritional benefits, research also suggests the following health benefits of sprouts:

Controls Blood Sugar Levels

Studies show that sprouts may help in keeping your blood sugar levels under control.

Improves Digestion

Sprouts contain higher amounts of insoluble fibre, which improves digestion and reduces the likelihood of constipation. Most sprouts also contain lower levels of antinutrients and gluten, which help in improve digestion process.

Improve Heart Health

Regularly consuming sprouts may improve your heart health. Research suggests that sprouts can reduce risk factors such as high blood cholesterol levels, which lead to heart disease.

Helps in Muscle Building

Sprouts are one of the best sources of plant-based protein that helps in building strong muscles. Consuming sprouts can help you meet your daily protein requirements.

Prevents Anaemia

Iron deficiency often leads to anaemia. Sprouts are a great source of iron and can help prevent anaemia.

Improve Immunity

Sprouts contain an ample amount of nutrients like calcium, vitamin A, vitamin C, etc. Including sprouts in your daily diet can help improve your immune system.

Promotes Healthy Skin

Sprouts contain ample amounts of B-complex vitamins that aid skin repair and cellular regeneration. They also have anti-ageing properties that are very good for your skin.

Improves Vision

Some sprouts, like Brussel sprouts, contain high levels of antioxidants that protect your eyes from damage caused by oxidative stress.

Promotes Hair Growth

Sprouts promote hair growth by stimulating sebum production in the scalp and protecting your hair follicles.


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Potential Risk of Consuming Sprouts

Sprouts are very nutritious, but that does not make them risk-free. One risk of consuming sprouts is food poisoning. Sprouts are generally consumed raw or only slightly cooked. As with most raw foods, this makes sprouts a potential cause of foodborne illness. The USFDA has linked 48 outbreaks of foodborne illness to raw or lightly cooked sprouts since 1996.

To avoid the risk of food poisoning with sprouts, you can take the following precautions:


  • Never buy or consume slimy or smelly sprouts

  • Store sprouts in the fridge under 48 degrees always

  • Ensure that you rinse the sprouts before consumption

  • Wash your hands properly before handling sprouts

How Much Sprouts Should You Consume Every Day?

You can consume any amount of sprouts in a day. However, some people may be allergic to certain types of sprouts. They may experience abdominal cramping, bloating, diarrhoea, etc after consuming sprouts. Thus, you should consult your doctor before including sprouts in your daily diet.

Bottom Line

Sprouts are very nutritious and offer many health benefits. It is important to incorporate such nutritious food into your daily diet. However, keeping a check on your BMR, BMI, and getting the right health insurance plans for your protection is also equally crucial.

Head to Bajaj Markets and get the best comprehensive health insurance plans that give you access to the best healthcare facilities.



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FAQs on Calories in Sprouts

Are there any side effects of sprouts?

Some people may experience diarrhoea, abdominal cramping, bloating, etc after consuming sprouts. It is advisable to consult your doctor before adding sprouts to your diet.

How much is 100 gm sprouts calories?

100 grams of sprouts contain approximately 29 calories.

How can I include sprouts in my diet?

You can eat sprouts raw or lightly cooked. You can add them to your sandwiches, salads, stir-fries, rice dishes, etc.

How can you sprout beans at home?

Follow these steps to sprout dry beans at home:

  • Rinse the dry beans and place them in a glass jar.

  • Fill about 3/4th of the jar with cold water, cover it with a cloth.

  • Let the beans soak for 8–24 hours.

  • Drain the water and cover it again with the cloth.

  • Rinse the beans and drain them again. Repeat this process for 1-4 days.

  • The longer you keep the sprouts in the jar, the more they’ll grow.

How should I store sprouts?

 Store sprouts in an air-tight container and keep them refrigerated.

How many calories are there in a bowl of sprouts?

 1 bowl (1 cup) of sprouts has about 16 calories.

How can I purchase health insurance?

You can buy health insurance online on Bajaj Markets. All you need to do is head over to the health insurance section on the website or use the insurance app!

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