Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are the tender, pale-green shoots that emerge from mature mung beans after a few days of sprouting, then boiled until just tender. They have a crisp, juicy texture with a mild, slightly sweet, and earthy flavor that readily absorbs sauces and seasonings. Nutritionally, they are a low-calorie, high-protein, and high-fiber ingredient, making them a powerhouse for adding volume and nutrients without significant calories.
Calorie split: 32% protein · 65% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love mung bean sprouts for their satisfying crunch and incredible versatility—they can be tossed raw into salads, quickly stir-fried to retain texture, or simmered into soups. They are a foundational, affordable ingredient in countless Asian cuisines, providing freshness and bulk to dishes.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort like bloating due to their high fiber and oligosaccharide content. To counteract this, start with smaller portions, cook them thoroughly to break down some fibers, and ensure you chew well. They also have a short shelf-life and can develop off-flavors if not stored properly in the refrigerator in a breathable container.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber to support digestive health and sati.g
- Rich in folate (vitamin B9), essential for cell growth and metabolism.
- Contains antioxidants like vitamin C and various flavonoids.
- Very low in fat and naturally cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single mung bean can sprout into a shoot that is 6 to 10 times its original weight in just 3-5 days, making it one of the fastest and most efficient sources of fresh vegetable matter you can grow at home.
Full nutrition (USDA data · scales with serving)
| Water | 93.4 g |
| Energy | 21.0 kcal |
| Energy | 88.0 kj |
| Protein | 2.0 g |
| Total lipid (fat) | 0.09 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 4.2 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 0.65 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 28.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 11.4 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.82 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 29.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 29.0 ug |
| Choline, total | 9.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 4.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Vitamin A, IU | 13.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 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) | 22.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 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 | 0.02 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 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 | 0.03 g |
| Threonine | 0.06 g |
| Isoleucine | 0.10 g |
| Leucine | 0.13 g |
| Lysine | 0.12 g |
| Methionine | 0.03 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.04 g |
| Valine | 0.10 g |
| Arginine | 0.15 g |
| Histidine | 0.05 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 0.12 g |
| Glycine | 0.05 g |
| Serine | 0.02 g |
FAQ
What's the difference between bean sprouts and mung bean sprouts?
While often used interchangeably in stores, 'bean sprouts' can refer to sprouts from various beans (like soybeans). Mung bean sprouts are the most common variety, distinguished by their small, tender, pale-yellow head and crisp white stem.
Should I eat them raw or cooked?
Both ways are common. Raw sprouts retain maximum crunch and vitamin C but carry a higher risk of foodborne bacteria. Cooking (stir-frying, blanching, or adding to soups) significantly reduces this risk while making them easier to digest.
How do I keep them fresh longer?
Store unwashed sprouts in a container lined with a paper towel to absorb moisture, loosely covered, in the refrigerator's crisper drawer. They should be used within 3-5 days for best texture and safety.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.21 kcal/g · 39% calories from protein · 0.8 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.