Soybeans, mature seeds, sprouted, cooked, steamed
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Steamed, mature soybean sprouts are the tender, ivory-hued shoots that emerge from the whole soybean, offering a satisfyingly crisp bite and a mild, nutty flavor. Unlike their smaller mung bean cousins, these sprouts are plumper and more substantial, holding their shape well in stir-fries and soups. They are a lean protein powerhouse, delivering over 8 grams per 100g with minimal sugar.
💚 Why it's loved
People love them for their versatile, crisp texture that absorbs sauces beautifully while maintaining a pleasant crunch. They are a staple in many Asian cuisines, valued for adding volume, nutrition, and a fresh element to hearty dishes.
⚠️ Watch-outs & how to enjoy it better
As a soy product, they are a common allergen and contain compounds like phytates that can affect mineral absorption. For those sensitive to FODMAPs, the oligosaccharides in soy may cause digestive discomfort. To mitigate, ensure they are thoroughly cooked, which improves digestibility, and pair with a source of vitamin C (like a squeeze of lime or bell peppers) to enhance iron absorption.
Key benefits
- Excellent source of plant-based protein
- Rich in folate and vitamin K
- Good source of manganese and iron
- Contains bioactive isoflavones
- Low in sugar and high in satiating protein
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of sprouting mature soybeans significantly reduces their trypsin inhibitors, which are compounds that can interfere with protein digestion, making the sprouted form more digestible than the whole bean.
Full nutrition (scales with serving)
| Water | 79.5 g |
| Energy | 81.0 kcal |
| Energy | 339 kj |
| Protein | 8.5 g |
| Total lipid (fat) | 4.5 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.52 g |
| Calcium, Ca | 59.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 60.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 355 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.33 mg |
| Manganese, Mn | 0.71 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 8.3 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.74 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 80.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 80.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 41.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 12.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 70.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.62 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.45 g |
| SFA 18:0 | 0.17 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.99 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.30 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.33 g |
| Isoleucine | 0.38 g |
| Leucine | 0.61 g |
| Lysine | 0.49 g |
| Methionine | 0.09 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.41 g |
| Tyrosine | 0.31 g |
| Valine | 0.40 g |
| Arginine | 0.58 g |
| Histidine | 0.23 g |
| Alanine | 0.35 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.33 g |
| Proline | 0.44 g |
| Serine | 0.42 g |
FAQ
How are soybean sprouts different from mung bean sprouts?
Soybean sprouts are made from the whole soybean, are larger, plumper, and have a distinct yellow bean head. They have a firmer, more substantial texture and a nuttier flavor compared to the smaller, more delicate, and milder mung bean sprouts.
Do I need to cook them before eating?
Yes, mature soybean sprouts must be thoroughly cooked. Raw or undercooked soybeans contain lectins and trypsin inhibitors that can cause digestive upset. Steaming, boiling, or stir-frying until they are tender-crisp is recommended.
What's the best way to store them?
Keep them in the refrigerator in a perforated plastic bag or a container lined with paper towels to absorb excess moisture. Use them within 3-5 days for best quality and crunch.