Mung Bean Sprouts – Nutritional Information & Health Benefits
Mung bean sprouts, derived from the mature seeds of the mung bean, are a popular ingredient in a variety of cuisines worldwide, particularly in Asian dishes. These sprouts are known for their mild flavor and crisp texture, adding a refreshing crunch to salads, stir-fries, and soups. Mung beans are also valued for their impressive nutritional profile, making them a great choice for anyone seeking a healthy, low-calorie food option. Below is a detailed breakdown of the nutritional content and potential health benefits of mung bean sprouts.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 12 kcal |
| Protein | 1.4 g |
| Total Fat | 0.06 g |
| Saturated Fat | 0.016 g |
| Carbohydrates | 2.14 g |
| Fiber | 0.8 g |
| Sugars | 0.7 g |
| Calcium | 14 mg |
| Iron | 0.43 mg |
| Magnesium | 9 mg |
| Phosphorus | 32 mg |
| Potassium | 27 mg |
| Sodium | 42 mg |
| Zinc | 0.28 mg |
| Copper | 0.157 mcg |
| Manganese | 0.073 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 0.3 mg |
| Thiamin (B1) | 0.03 mg |
| Riboflavin (B2) | 0.07 mg |
| Niacin (B3) | 0.22 mg |
| Vitamin B6 | 0.032 mg |
| Folate (B9) | 10 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Mung bean sprouts are generally safe for most people, including those with allergies to common legumes. However, individuals with a known sensitivity to beans or legumes may want to avoid mung beans or consult with a healthcare provider before consuming. Mung bean sprouts contain no gluten, making them suitable for individuals with gluten sensitivities or celiac disease.
Dietary Preferences
Mung bean sprouts are an excellent addition to various dietary preferences and lifestyles:
- Vegan/Vegetarian: Mung bean sprouts are plant-based, providing a good source of protein and essential nutrients.
- Gluten-Free: These sprouts are naturally gluten-free, making them ideal for those with gluten intolerance or celiac disease.
- Low-Calorie & Low-Fat: With just 12 kcal and 0.06 g of fat per 100 grams, mung bean sprouts are perfect for those watching their calorie or fat intake.
- Low-Carb & High Fiber: Mung bean sprouts are a low-carb option with 2.14 g of carbohydrates and 0.8 g of fiber per serving, helping to support digestive health and stable blood sugar levels.
Health Benefits of Mung Bean Sprouts
Mung bean sprouts are more than just a crunchy addition to your meal β they offer a range of health benefits due to their rich nutritional content:
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Rich in Protein: Mung bean sprouts contain 1.4 g of protein per 100g serving, making them a great addition to plant-based diets, helping to support muscle repair and growth.
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Good for Digestion: With 0.8 g of fiber, mung bean sprouts can aid in digestion and promote gut health, helping to maintain regular bowel movements.
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Rich in Micronutrients: Mung bean sprouts provide several essential minerals, including calcium (14 mg), magnesium (9 mg), and phosphorus (32 mg), which are important for bone health, muscle function, and overall cellular health.
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Supports Heart Health: These sprouts contain potassium (27 mg), which can help maintain healthy blood pressure levels. Additionally, they are low in fat, making them heart-friendly.
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High in Folate: With 10 mcg of folate per 100g, mung bean sprouts contribute to healthy cell function and may be particularly beneficial for pregnant women or those looking to improve their overall cardiovascular health.
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Antioxidant Properties: Although mung bean sprouts are low in vitamin C (0.3 mg), they still offer some antioxidant benefits, helping to protect cells from oxidative damage.
Culinary Tips
Mung bean sprouts can be used in a variety of dishes. They are often added to salads, soups, and stir-fries for an extra crunch and nutritional boost. You can also use them as a garnish for sandwiches or wraps. Since they have a mild flavor, they pair well with a wide range of ingredients, from fresh vegetables to savory meats.
To store mung bean sprouts, keep them in an airtight container in the refrigerator, where they should last for up to a week. Be sure to rinse them thoroughly before use to remove any dirt or residue.
Conclusion
Mung bean sprouts are a highly nutritious, versatile ingredient that can be easily incorporated into various dishes. With their low calorie count, high protein, and abundant micronutrients, these sprouts make an excellent choice for anyone looking to enhance their diet with a healthy, plant-based option. Whether youβre preparing a crunchy salad, a savory stir-fry, or a nutrient-packed soup, mung bean sprouts will add both texture and a variety of health benefits to your meals.
