Whether you’re meal-prepping with bean sprouts, adding alfalfa to your sandwich, or tossing broccoli sprouts into a stir-fry, knowing the exact nutrition of your sprouts helps you hit your daily goals. This calculator gives you a complete macronutrient and calorie breakdown for any type of sprout — just pick the variety, enter the weight, and get instant results.
Designed for home cooks, fitness enthusiasts, and anyone tracking their intake, the Sprout Nutrition Calculator covers common sprout types including mung bean, alfalfa, broccoli, lentil, and soybean sprouts. It provides calories, protein, carbohydrates, fiber, and fat per serving. Use it to plan balanced meals, compare sprout varieties, or log precise data in your food diary.
🌱 Sprout Nutrition Calculator
How to Use This Tool
Select the type of sprout from the dropdown — options include mung bean, alfalfa, broccoli, lentil, and soybean sprouts. Enter the weight of your serving and choose the unit (grams, ounces, or cups). Click "Calculate" to see the full nutrition profile: calories, protein, carbohydrates, fiber, and fat. Use the reset button to clear the inputs and start a new calculation.
Nutritional Values Per 100g
The calculator uses standard USDA reference data for each sprout type. Here's a quick comparison:
| Sprout Type | Calories | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| Mung Bean | 30 | 3.2 | 5.9 | 1.8 | 0.2 |
| Alfalfa | 23 | 4.0 | 2.1 | 1.9 | 0.7 |
| Broccoli | 35 | 2.9 | 4.2 | 2.6 | 0.4 |
| Lentil | 106 | 9.0 | 22.0 | 3.1 | 0.6 |
| Soybean | 122 | 13.1 | 9.6 | 1.1 | 6.7 |
Worked Examples
Calories: 30 × 1.5 = 45 kcal
Protein: 3.2 × 1.5 = 4.8 g
Carbs: 5.9 × 1.5 = 8.9 g
Fiber: 1.8 × 1.5 = 2.7 g
Fat: 0.2 × 1.5 = 0.3 g
Calories: 23 × 0.5 = 11.5 kcal
Protein: 4.0 × 0.5 = 2.0 g
Carbs: 2.1 × 0.5 = 1.1 g
Fiber: 1.9 × 0.5 = 1.0 g
Fat: 0.7 × 0.5 = 0.4 g
Calories: 35 × 0.85 = 29.8 kcal
Protein: 2.9 × 0.85 = 2.5 g
Carbs: 4.2 × 0.85 = 3.6 g
Fiber: 2.6 × 0.85 = 2.2 g
Fat: 0.4 × 0.85 = 0.3 g
Tips for Incorporating Sprouts Into Your Diet
Sprouts are low in calories but rich in enzymes, vitamins, and minerals. Add a handful of mung bean sprouts to stir-fries and noodle dishes for crunch. Alfalfa sprouts make a great topping for sandwiches and salads. Broccoli sprouts contain sulforaphane, a compound linked to antioxidant benefits. Lentil and soybean sprouts are more substantial and work well in soups and grain bowls. Because sprouts are highly perishable, store them in the refrigerator and use within a few days of purchase. For a quick nutrient boost, toss a handful of any sprout variety into a smoothie — the mild flavor of alfalfa or broccoli sprouts blends well with fruits and greens.
Frequently Asked Questions
Are sprouts a good source of protein? Yes, especially lentil and soybean sprouts, which provide 9 g and 13.1 g of protein per 100 g respectively. Mung bean and alfalfa sprouts are lower in protein but still contribute to your daily intake. For example, a 200 g serving of soybean sprouts delivers over 26 g of protein, making it an excellent plant-based option.
Can I use this calculator for sprouted grains? This tool is designed for vegetable and legume sprouts. Sprouted grains like sprouted wheat or quinoa have different nutritional profiles and are not included here. However, the general principle of scaling per 100 g values applies — you can adapt the calculator if you have reliable data for sprouted grains.
Why do my results differ from a packaged label? Packaged sprouts may have added water or been grown under different conditions, which can affect moisture content and nutrient density. The calculator uses standard USDA averages for raw, fresh sprouts. Variations of up to 10-15% are normal depending on growing conditions and freshness.
How do I convert ounces to grams? 1 ounce = 28.35 grams. The calculator handles this conversion automatically when you select ounces as the unit. For manual reference, multiply ounces by 28.35 to get grams.
What is the best way to measure sprouts by volume? For cup measurements, lightly pack the sprouts into the measuring cup without compressing them. A standard cup (240 ml) of mung bean sprouts weighs approximately 100-110 g, while alfalfa sprouts weigh only about 30-40 g per cup due to their airy structure. The calculator uses a density of 1 g/ml for the cup option, which is a reasonable average for most sprout types.
For more detailed nutrition data, visit the USDA FoodData Central database.