Health Benefits of Eating Raw Sprouts (2022)

Sprouts: You’ve probably encountered them before on a salad or a sandwich and thought little about them. Maybe you love them, maybe you skip them. Either way, chances are you probably don’t know a whole lot about them.

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So what are these tiny little vegetables? What else can they be used for and what are the benefits – and risks – of eating them? To get to the bottom of it all, we spoke with registered dietician Mira Ilic, RD, LD, MS.

Video: Health Benefits of Sprouts

What are sprouts?

Sprouts are the germinated seed of a vegetable, young plants on their way to full growth – at least until some are harvested from those plants to be, well, sprouts for eating. You can find sprouts pretty much wherever you find food, particularly grocery stores and farmers markets. Some people even grow their own.

The types of sprouts

Most sprouts you’ll encounter fall into four categories:

  • Bean and pea sprouts:These include mung bean, kidney bean, black bean, lentil and snow pea sprouts.
  • Vegetable sprouts:These include broccoli, alfalfa, mustard green and red clover sprouts.
  • Nut and seed sprouts:These include pumpkin seed, sesame seed, sunflower seed sprouts.
  • Sprouted grains:These include wheatgrass and quinoa sprouts.

Some of the more popular sprouts include alfalfa, mung bean, red clover and broccoli.

And, no, Brussels sprouts aren’t part of these sprouts. Says Ilic, “They’re grown like regular plants, not in that warm water environment like sprouts.” Brussels sprouts are actually in the same family as cabbage, kale, broccoli and cauliflower.

What are the benefits of sprouts?

Sprouts are jam-packed with vitamins and minerals, varying from sprout to sprout. “Sprouts carry essential vitamins, minerals, fiber and are a great source of antioxidants,” saysIlic.

For instance, she says, “Broccoli sprouts will be loaded with vitamin A, vitamin C, vitamin K, folic acid and they are a really good source of the powerful antioxidant sulforaphane.”

Video: Nutritional Benefits of Sprouts Explained By Dr.Berg

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Sprouts can also carry other nutrients like B vitamins and minerals like phosphorus and magnesium. Plus, they’re low in things like fat, sodium and calories.

There’s also the appeal of what they can bring to your meal. “They bring a variety to your salad, wrap or sandwich,” Ilic says. “They can add a crunch and even a different flavor besides those health benefits. And that makes them appealing to a lot of people.”

But sprouts also carry some risks that you need to be aware of before adding them to your next meal.

The risks of eating sprouts

While they’re nutritious, sprouts also run a risk of carrying foodborne illnesses like E. coli and salmonella. Most sprout seeds are grown in warm, humid conditions which are conducive to bacterial growth. And, Ilic points out that at larger farms where sprout seeds are harvested, there’s a risk of those seeds coming into contact with water that contains animal waste.

Video: 7 Amazing Health benefits of Sprouting

“There’s also a risk of the way they’re handled when they’re harvested,” she says. “When they’re harvested and packaged for sale, there’s the chance of a foodborne illness being passed that way, too, if the people who handled them didn’t practice good hand hygiene.”

These risks are further compounded by the fact that many prefer to eat sprouts raw which means no cooking process to kill off any bacteria. Those risks are high and prevalent enough that the FDA has issued recommendations and guidance for producers of sprouts.

How can I eat sprouts safely?

According to Ilic, the best way to safely enjoy sprouts is to cook them. “It may not be as appealing to some because you might lose that crunch, but it’s the safest way,” she says.

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She adds, “You may lose some vitamins and minerals when you cook sprouts but you’re still getting most of the nutrients they contain, just to a lesser amount.” Boiling, oven-roasting and steaming sproutsare more cooking options to consider.

Video: Eating Raw Sprouts - Are They Safe?

There are, too, canned bean sprouts. While they may not be as appealing as freshly grown sprouts, they’re safer, Ilic says. “The process of canning involves heat which makes them a safer choice.”

Are home-grown sprouts safe?

Some sprout lovers prefer to grow their own at home. But this doesn’t mean they’re any safer from contamination. “Since most outbreaks of sprout-related foodborne illness are associated with the contaminated seeds, it is no safer to grow sprouts at home than to get them from a store,” Ilic says.

“If the seeds happen to be contaminated with bacteria, they can cause food illness regardless of where they are grown.”

Other safety tips for eating sprouts

Ilic says, “Once you have fresh sprouts home, they should be chilled and stored in a refrigerator that can keep them at or below 40 degrees Fahrenheit.”

She also recommends washing your hands before and after handling sprouts and rinsing sprouts well before using them. “You’re trying to keep any bacteria you can off of them and rinsing off other materials that could be harmful before you consume them,” she says.

The appearance of sprouts matters, too. “If they’re slimy, smelly or musty, you should throw them out right away,” she adds.

Video: Eat Beans Sprout And this Will Happen to You - 7 Amazing Benefits


Health Benefits of Eating Raw Sprouts?

Adding sprouts to your diet also may have benefits for the health of your heart. Several studies have shown that consuming sprouts can lower cholesterol levels in people with diabetes or obesity. One study showed an increase in “good” HDL cholesterol as well as a drop in triglycerides and “bad” LDL cholesterol.

Is it safe to eat raw sprouts?

Raw Sprouts May Contain Harmful Bacteria

The fact that sprouts are generally consumed raw or only slightly cooked adds to this risk. The reason raw sprouts are especially risky is because they must be grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella also happen to thrive.

What happens if I eat sprouts daily?

It May Improve Digestion

Sprouting help in increasing the amount of insoluble fibre, which helps form stool and move it through the gut. Thus it helps prevent constipation. They also contain enzymes which also help prevent constipation. Eat fibre-rich sprouts to keep your digestive system in good health.

Are sprouts healthier if it's raw or cooked?

Sadly, no. If you're concerned about eating raw sprouts you may want to consider cooking or boiling sprouts to kill harmful bacteria. Keep in mind that raw sprouts contain higher levels of nutrients while cooking sprouts slightly diminishes their nutritional content.

What sprouts should not be eaten raw?

The FDA says people most at risk from foodborne illness — children, the elderly, pregnant women and anyone with a weakened immune system — should avoid eating raw sprouts of any kind, including alfalfa, clover, radish and mung bean sprouts.

What is the healthiest sprout?

4 of the Healthiest Sprouts You Can Eat
  1. Bean Sprouts. Bean sprouts are among the easiest to grow as well as being commonly available. ...
  2. Alfalfa Sprouts. Alfalfa sprouts are best eaten raw, such as in sandwiches, to retain their crunchy texture. ...
  3. Lentil Sprouts. ...
  4. Sprouted Grains.

Which sprout has highest protein?

Chickpea sprouts

They pack significantly more protein than other sprouts and are loaded with nutrients. One cup (140 grams) of chickpea sprouts offers ( 24 ): Calories: 480. Carbs: 84 grams.

What are side effects of sprouts?

Diarrhea, fever and abdominal cramps are common symptoms that occur 12 to 72 hours after infection. While there are approved plant treatments to reduce contamination, there is no way to guarantee all harmful bacteria are destroyed in raw sprouts. Unfortunately, you can't smell or see if a food is harboring bacteria.

Does sprouts increase hair growth?

4. Hair growth: Sprouts contain a enough vitamin C, which is considered to promote hair growth. It destroys all the free radicals in the body which makes the hair brittle. It also prevents a variety of hair disorders like alopecia, hirsutism and ensures healthy hair.

Is sprouts good for skin?

Sprouts contain antioxidants that are responsible for fighting cell damaging free radicals in the body and further protect the skin from getting damaged. Vitamin C present in sprouts promotes a clear skin through the production of collagen. Furthermore, it provides elasticity to the skin making you look more youthful.

Which sprouts are best for hair?

Brussels Sprouts & Other Dark Leafy Greens

Brussels sprouts and other dark leafy greens, like kale, broccoli, and spinach provide iron and Vitamin C. Certain greens – including arugula, kale, broccoli, and Brussels sprouts also contain high levels of sulfur, a mineral that promotes hair growth.

Can sprouts increase weight?

The protein-rich, easy-to-make sprouts are highly recommended when trying to lose weight. Sprouts contain fewer amounts of calories and are a rich source of fiber. Having a bowl of sprouts between your meals can make you feel fuller and reduce appetite, which is quite beneficial when trying to shed kilos.

Can sprouts be eaten empty stomach?

If you will start to eat Sprouts, as like grams, Moong, Mataki etc then you can overcome your tons of health problems. Sprouts keeps your health and muscles strong. Increasing bone density, maintains level of proteins.

Which sprouts are toxic?

Consumption of any of the raw sprouts including alfalfa, radish, beans and clover sprouts may lead to harmful effects. Consuming raw sprouts can cause food poisoning.

Do sprouts cause gas?

When you eat sprouts, bacteria in the stomach and intestine will attempt to break them down and will release a variety of gases in the process including nitrogen, methane, carbon dioxide and hydrogen.

Is it good to eat sprouts at night?

Avoid anything that is hard to digest and can cause trouble while sleeping. Small legumes and sprouts are easy to digest. But if you are eating sprouts for dinner, have them with roti or rice. The bigger ones like chickpea or rajma should be avoided at dinner.

Are sprouts a superfood?

Sprouts are a highly nutritious food. Grown locally year-round, sprouts are a good source of protein and vitamin C. A sprout is produced when a seed starts growing into a vegetable.

Are sprouts better than vegetables?

While the specific ratio of nutrients varies depending on the type of sprout, they generally contain high levels of folate, magnesium, phosphorus, and vitamin K. In fact, they have higher amounts of these nutrients than fully-grown versions of the same plants.

Are sprouts anti inflammatory?

Sprouted Oats

Oats are the only cereal to contain more than 25 unique polyphenols called avenanthramides, which have been shown to have the following pharmacological effects/health benefits: Anti-inflammatory.

Which sprouts are rich in calcium?

The most healthful calcium sources are green leafy vegetables and legumes, or "greens and beans" for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients.

Are sprouts rich in iron?

Other iron-rich veggies that fit in this category include broccoli, cabbage and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the RDI (30, 31, 32).

Are sprouts good for vitamin b12?

The lesser explored sesame seed sprouts are also said to be great source nutrients. They too, contain most of the essential amino acids and are high in vitamin E and vitamin B complex, apart from other nutrients. Firstly, one has to ensure that the seeds, legumes or grains will easily sprout.

Can I eat sprouts everyday for breakfast?

Sprouts can make for an extremely nutritious breakfast, with less hassle. Sprouts are very low in calories but are full of proteins. This is why many people regard them as excellent breakfast food. Not only are sprouts rich in protein, but also antioxidants, vitamins C and K, phosphorus, magnesium, and manganese.

Should we boil sprouts?

Sprouting encourages bacteria to grow so it's best if sprouts are cooked to kill the bacteria. Secondly, raw sprouts contain irritating substances which are deactivated by cooking. Just steam or boil them in water until tender.

Can sprouts cause piles?

Sprouts are rich in fibers, vitamin C, proteins, and calcium. The presence of these nutrients makes sprouts effective food to treat piles. Eating one cup of steamed or boiled sprouts daily helps in managing irritation of the bowel. However, one should not eat raw sprouts, doing so can worsen the symptoms of piles.

Which sprouts is good for skin?

Thus, to remain wrinkle-free for longer, it's better to eat broccoli sprouts as they're high in beta-carotene. Pimple-free skin. The omega-3 fatty acids that are contained in the sprouts serve as a great anti-inflammatory remedy. This property lowers the risk of skin irritations and acne.

What food causes hairloss?

  • Dairy.
  • Sugar.
  • Refined Carbs.
  • Nuts.
  • Swordfish.
  • Greasy Food.
  • Carbonated Drinks.
  • Alcohol.

What is the best food source for zinc?

Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].

Are sprouts good for your brain?

These sprouts are high in omega-3 fatty acids and support neuronal health and decrease the risk of stroke and heart attack. Chia sprouts are high in calcium and magnesium, which support bone and muscle health. Magnesium is particularly important for vessel and brain health.

Why are sprouts better than seeds?

This germinating process breaks down some of the starch, which makes the percentage of nutrients higher. It also breaks down phytate, a form of phytic acid that normally decreases absorption of vitamins and minerals in the body. So sprouted grains have more available nutrients than mature grains,” Secinaro says.

Do sprouts increase height?

HI, sprouts are very healthy for health and a good source of protein. You can have it any time of the day whether morning noon or night. BUT you should also do stretching exercises to gain height along with having good diet.

How do you eat sprouts?

Many people consume raw sprouts daily and yet have never faced any trouble. However, for your safety, put some oil in the pan and saute the sprouts for a while to kill the bacteria or can either boil in salt water for 5-10 minutes. Cooking them is even better for your digestive system and the absorption of nutrients.

Which food helps in hair growth?

The 13 Best Foods for Hair Growth
  1. Eggs. Eggs are a great source of protein and biotin, two nutrients that are essential for hair growth. ...
  2. Berries. Berries are loaded with beneficial compounds and vitamins that may support hair growth. ...
  3. Spinach. ...
  4. Fatty fish. ...
  5. Sweet potatoes. ...
  6. Avocados. ...
  7. Nuts. ...
  8. Seeds.

Which sprouts reduce weight?

Lists Of Sprouts For Weight Loss
  • Mung Bean Sprouts. Mung bean or green sprouts are very popular in Asia. ...
  • Brussels Sprouts. Brussels sprouts are high in nutrients that are good for your health. ...
  • Alfalfa Sprouts. ...
  • Lentil Sprouts.
Apr 22, 2022

Is sprouted moong good for health?

Sprouted green gram, also known as mung beans or moong, is a rich source of fibre and is fat-free. Due to high fibre content, they are filling and extremely healthy. Some of the sprouted green gram benefits include improving eyesight, enhancing bone and heart health as well as enhancing the immune system.

How much time it will take to digest sprouts?

Certain vegetables

Whereas cooked leafy and cruciferous vegetables such as kale, brussel sprouts, broccoli, cabbage and cauliflower take approximately 40-50 minutes to digest. Root vegetables like turnips, beetroot, sweet potatoes, radishes and carrot digest in an hour.

Can we eat sprouts and fruits together?

Combination of sprouted moong and fruits is unique and tastes amazing. It can be served as a breakfast and also at the time of lunch or dinner. This protein rich and fiber rich salad will definitely take place in your salad recipe list.

How much calories does a bowl of sprouts have?

In 100 gm sprouts, you will consume 29 calories.
How Many Calories Do Sprouts Have?
Sprouts (1 cup)Nutritional Facts
1 cup sprouts calories16
Carbs2.63 g
Fat0.27 g
Protein2.01 g
6 more rows
Dec 30, 2021

How long do sprouts keep in the fridge?

But now, as a grown-up, you decided to give them another chance. That's why you've bought a bunch on the farmer's market. Having zero experience with these veggies, you need a quick primer.
How Long Do Brussels Sprouts Last.
Brussel sprouts1 – 2 days7 – 10 days
Jan 29, 2021

Do sprouts contain probiotics?

Encourage probiotics or “good bacteria” growth to help keep your pet's digestive tract clean and healthy – Sprouted seeds, especially flaxseed, are excellent sources of strong, naturally-occurring probiotics.

Can Rice be sprouted?

Sprouted rice grains are 100% whole grains that are germinated in a warm, humid environment. In the sprouting process (AKA germination), the rice kernel converts some of its internal starches into healthy amino acids. That makes the percentage of the other nutrients in every single rice grain higher.

How do you get rid of gas from sprouts?

Meanwhile, Dr Sinead Beirne shared these top tips on managing gut health over the festive season:
  1. Drink water. Loading up on water daily has a beneficial effect on the lining of the gut. ...
  2. Reduce alcohol. ...
  3. Exercise. ...
  4. Eat more fibre. ...
  5. Reduce Funk food. ...
  6. Take a probiotic.
Dec 18, 2019

Is sprouts good for gastritis?

Dietary sulforaphane-rich broccoli sprouts reduce colonization and attenuate gastritis in Helicobacter pylori-infected mice and humans.

What happens if you fart too much?

Some flatulence is normal, but excessive farting is often a sign that the body is reacting strongly to certain foods. This can indicate a food intolerance or that a person has a digestive system disorder, such as irritable bowel syndrome. Typically, people pass gas 5–15 times per day.

Can I eat moong sprouts daily?

Mung beans provide 80% of the RDI for folate in one cooked cup (202 grams) (3). They're also high in iron, protein and fiber, of which women need more during pregnancy. However, pregnant women should avoid eating raw mung bean sprouts, as they may carry bacteria that could cause an infection.

Can we drink milk after eating sprouts?

Raw Milk and Sprouts are a raw agricultural product and may contain harmful bacteria (not limited to E. coli, Campylobacter, Listeria and Salmonella) and have been linked to serious injury and death.


1. Are Sprouted Grains Really Healthy?
(Dr. Josh Axe)
2. How to Eat Sprouts | Raw Food Diet
3. Sprouts- Side Effects And 5 Health benefits | Dr. Vivek
(Dr. Vivek Joshi)
4. 7 Health Benefits Of Eating Sprouts in the Morning -HEALTHY DiET
(Healthy Diet)
5. ALL ABOUT SPROUTS - Easy Preparation, Recipes & Benefits!
(Fit Tuber)

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