Bean sprouts protein per 100g: mung ~3.2 g, soybean ~13 g; variety and water content set the range.
Shopping for a tidy protein bump from fresh sprouts? Here’s the straight answer: raw mung bean sprouts land near the low end, while soybean sprouts sit much higher. The gap comes from the seed type and how much water the sprout holds. Below you’ll find exact numbers per 100 grams, side-by-side comparisons, and simple serving ideas that make those grams add up without a lot of fuss.
Bean Sprouts Protein Per 100G: Mung Vs. Soy
Among common bean sprouts, two choices show up everywhere: mung and soybean. Per 100 grams, mung bean sprouts average about 3.2 grams of protein, while soybean sprouts average about 13 grams. That’s more than a four-fold spread. The reason is simple: mung sprouts are mostly water with a small amount of seed tissue left, while soybean sprouts retain more dense seed material, which pushes up protein.
Quick Reference Table (Per 100 Grams)
This first table gives you broad, in-depth numbers across popular sprout types so you can scan the landscape fast.
| Sprout Type | Protein (g) / 100g | Calories / 100g |
|---|---|---|
| Mung Bean Sprouts (raw) | ~3.2 g | ~30–31 kcal |
| Soybean Sprouts (raw) | ~13.3 g | ~122–125 kcal |
| Lentil Sprouts (raw) | ~9.1 g | ~106–110 kcal* |
| Alfalfa Sprouts (raw) | ~4.0 g | ~23–29 kcal |
| Broccoli Sprouts (raw) | ~3.6 g | ~23 kcal |
| Chickpea/Garbanzo Sprouts (raw) | ~4.6 g | ~85–90 kcal* |
| Adzuki Bean Sprouts (raw, select entries) | ~23 g** | ~350 kcal** |
*Varies by source and serving conversion; **values reflect specific packaged sprout entries that list higher solids. Always check your label.
What “Per 100 Grams” Looks Like On A Plate
One packed cup of raw mung bean sprouts weighs about 104 grams, so that cup gives roughly 3.2 grams of protein. A cup of soybean sprouts in many nutrition databases weighs about 70 grams; that portion lands near 9 grams, and scaling to 100 grams brings you close to 13 grams. Weight matters. If your cup is heaped, watery, or trimmed, protein will drift a bit.
Protein In Bean Sprouts Per 100g: How It Compares
Think of sprouts as a fresh crunch with a modest to moderate protein return. Mung sits near leafy greens. Soybean sprouts climb into the territory you’d expect from edamame and other soy foods. Lentil sprouts split the difference and work well when you want more density without a heavy feel.
Why The Numbers Differ So Much
- Seed Type: Soy holds more storage proteins than mung. That head start remains after sprouting.
- Water Content: Sprouting pumps in moisture. More water per 100 grams means fewer grams left for protein.
- Trim & Stage: Very young, wispy sprouts are lighter. Slightly older, thicker sprouts can test higher per 100 grams.
Trusted Reference Points
For label-style numbers you can cite in a recipe card or nutrition panel, match your sprout to a reliable database entry. Two solid anchors many editors use are:
- Mung bean sprouts (per 100 g) drawn from the USDA-based MyFoodData database, which lists ~3.2 g protein and ~31 kcal per 100 g.
- Soybean sprouts (per 100 g) from the same source, showing ~13.3 g protein per 100 g and ~122–125 kcal.
How To Hit A Protein Target With Sprouts
Sprouts are easy to pile on. The trick is portion strategy. Use them as a base layer in bowls, then add a concentrated protein. Or go the other way: pick soybean or lentil sprouts when you want more protein from the sprout itself.
Portion Math You Can Use
Here’s a simple way to think about it: every 100 grams of mung bean sprouts delivers ~3.2 grams. Every 100 grams of soybean sprouts delivers ~13 grams. Two 100-gram handfuls of soy sprouts take you near 26 grams, which is a strong lunch anchor when paired with tofu, tempeh, grilled chicken, or eggs.
Serving Ideas That Keep The Crunch
- Warm Stir-Fry: Toss sprouts right at the end so they stay crisp. Add tofu or tempeh for extra protein.
- Big Bowl Salad: Half greens, half sprouts. Layer a can of tuna or chickpeas, then a seed sprinkle.
- Egg Roll In A Bowl: Soybean sprouts bring body and a strong protein bump without weighing the dish down.
- Brothy Noodles: Finish with a mound of mung sprouts. Add a soft-boiled egg or shredded chicken to balance the bowl.
Reading Labels And Database Entries
Sprout listings can be confusing because serving sizes jump between “cup,” “grams,” and “package.” When you need clean comparisons, standardize to 100 grams. If a page shows “1 cup,” look for a toggle or a “100 grams” option and quote that line. When a product is a branded sprout (like certain adzuki entries), the numbers may run high because the product has less moisture than a loose, fresh sprout. Match your purchase to the closest entry and be consistent across your recipe set.
Second Reference Table (Practical Portions)
Use this table once you’re planning meals. It sticks to two sprout types most readers buy, in two everyday portions.
| Portion | Mung Sprouts Protein | Soybean Sprouts Protein |
|---|---|---|
| 100 g (standard) | ~3.2 g | ~13.3 g |
| 1 cup (typical database weight) | ~3.2 g (≈104 g) | ~9.2 g (≈70 g) |
Food Safety Notes You Should Know
Raw sprouts grow in warm, humid conditions. Those same conditions can grow unwanted bacteria. Public-health guidance urges caution for kids, older adults, pregnant people, and anyone with a weakened immune system. If that’s you, choose cooked sprouts or skip them. See the CDC’s advice for outbreaks tied to raw sprouts and the FDA’s sprout safety guidance for the produce industry.
Buying, Storing, And Cooking For Best Results
Buying Tips
- Look for crisp, well-drained sprouts with no sour smell.
- Pick packages with a clear date and intact seals.
- For higher protein per bite, pick soybean or lentil sprouts.
Storage Tips
- Keep chilled at or below 4 °C (40 °F).
- Use within a few days; spores and moisture don’t mix for long.
- Store dry. Drain after rinsing so water isn’t pooling in the box.
Simple Ways To Cook Them
- Flash Sauté: Hot pan, oil, aromatics, then sprouts for 30–60 seconds.
- Hot Broth Pour-Over: Lay sprouts in a bowl and pour boiling broth on top to lightly cook.
- Sheet-Pan Finish: Toss sprouts onto a hot sheet pan during the last 2–3 minutes so they warm through without wilting.
FAQ-Free Wrap-Up You Can Use Right Now
If your goal is a crisp texture with a little protein, mung bean sprouts fit. If your goal is a bigger protein swing from sprouts alone, choose soybean sprouts. Lentil sprouts meet you in the middle. To compare recipes fairly, pin your notes to 100-gram entries and you’ll keep numbers straight from one dish to the next.
Source notes used in this article include USDA-aligned entries via MyFoodData for specific sprout types (per-100-g data) and public-health guidance on raw sprout safety.
The term bean sprouts protein per 100g in most grocery contexts will refer to raw mung sprouts unless the label says soy, lentil, or another variety.
If you track macros, anchor your logs to bean sprouts protein per 100g entries that match your exact sprout and brand, especially for soy and packaged adzuki products.