Soybean Sprouts (Cooked and Steamed) – Nutritional Information
Soybean sprouts are an excellent plant-based source of nutrition, often incorporated into a variety of dishes due to their versatility, mild flavor, and health benefits. These tiny yet powerful sprouts are rich in protein, fiber, and an array of vitamins and minerals, making them an ideal addition to any balanced diet. Whether used in salads, stir-fries, soups, or as a garnish, cooked and steamed soybean sprouts offer a satisfying crunch and a boost of essential nutrients.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 81 kcal |
| Protein | 8.47 g |
| Total Fat | 4.45 g |
| Saturated Fat | 0.617 g |
| Carbohydrates | 6.53 g |
| Fiber | 0.8 g |
| Sugar | 0.52 g |
| Calcium | 59 mg |
| Iron | 1.31 mg |
| Magnesium | 60 mg |
| Phosphorus | 135 mg |
| Potassium | 355 mg |
| Sodium | 10 mg |
| Zinc | 1.04 mg |
| Copper | 0.33 mcg |
| Manganese | 0.71 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 8.3 mg |
| Thiamine (Vitamin B1) | 0.205 mg |
| Riboflavin (Vitamin B2) | 0.053 mg |
| Niacin (Vitamin B3) | 1.092 mg |
| Vitamin B6 | 0.105 mg |
| Folate (Vitamin B9) | 80 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Soybeans are a common allergen, so individuals with a soy allergy should avoid consuming soybean sprouts or any food products containing soy. Soy is often present in processed food products, so itβs important to check ingredient labels if you have a soy allergy.
Dietary Preferences
- Vegan: Soybean sprouts are plant-based and an excellent option for those following a vegan or vegetarian diet.
- Gluten-Free: Naturally gluten-free, soybean sprouts can be safely consumed by individuals with gluten sensitivities or celiac disease.
- Low-Carb: With just 6.53g of carbohydrates per 100g, they can be a good choice for low-carb and ketogenic diets.
- Dairy-Free: Soybean sprouts contain no dairy, making them suitable for lactose intolerant individuals or those following a dairy-free diet.
Health Benefits of Soybean Sprouts
Soybean sprouts are a powerhouse of essential nutrients that can help support overall health and wellbeing. They are particularly rich in protein, making them an ideal option for those looking to build muscle or maintain healthy tissues. Here are some key benefits:
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High Protein Content: With 8.47g of protein per 100g, soybean sprouts are an excellent choice for vegetarians and vegans seeking to increase their protein intake.
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Rich in Vitamins and Minerals: Soybean sprouts provide a variety of essential micronutrients, including iron, magnesium, potassium, and zinc, all of which play vital roles in maintaining energy levels, bone health, and immune function.
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Low in Fat: At just 4.45g of fat per 100g, soybean sprouts offer a healthy and low-fat option that can help balance your diet.
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Boosts Immune Health: The vitamin C content in soybean sprouts (8.3mg per 100g) can help support your immune system, while also promoting healthy skin and collagen formation.
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Supports Heart Health: With their high magnesium and potassium content, soybean sprouts can contribute to heart health by helping regulate blood pressure and supporting normal muscle function.
Cooking Tips and Usage
Soybean sprouts can be enjoyed in a wide range of dishes. Here are some ideas for incorporating them into your meals:
- Stir-fries: Toss them into vegetable or protein stir-fries for added texture and nutrients.
- Salads: Add them to fresh salads for a crunchy, nutritious component.
- Soups: Use them in miso or vegetable-based soups for an additional layer of flavor.
- Spring Rolls: Wrap them in rice paper with other vegetables and a light dipping sauce for a refreshing appetizer.
- Sandwiches or Wraps: Add a handful of soybean sprouts to sandwiches or wraps for a fresh crunch.
Conclusion
Soybean sprouts are a nutritious and versatile ingredient, perfect for enhancing your meals while providing an array of health benefits. Whether youβre seeking to increase your protein intake, boost your micronutrient consumption, or simply enjoy a delicious, crunchy addition to your dishes, cooked and steamed soybean sprouts are an excellent choice. Add them to your favorite recipes for a burst of flavor and nutrition.
