Bean Sprouts
Crisp, mild, and lightning-fast to cook, bean sprouts bring fresh crunch to everything from stir-fries to spring rolls.
In a nutshell
Bean sprouts are the young, tender shoots of germinated mung beans (or sometimes soybeans), harvested just days after the seed begins to sprout. They’re prized for their satisfying crunch and mild, slightly grassy flavor that soaks up bold sauces beautifully. At only 30 calories per 100g, they’re one of the leanest ways to add bulk and texture to a meal.
Nutrition
≈ 4 Calories and 0g fat per tablespoon.
Bean sprouts punch above their caloric weight nutritionally. They deliver about 3 grams of protein per 100g — notable for a vegetable — along with roughly 2 grams of fiber to support digestive health. The sprouting process increases vitamin C, folate, and several B vitamins compared with the raw unsprouted seed, making fresh sprouts more nutritious in those respects than dried mung beans. They’re also a source of vitamin K and trace minerals including manganese and iron. Because they’re nearly fat-free and very low in sodium, bean sprouts fit comfortably into heart-healthy, low-calorie, and diabetic-friendly eating patterns. Nutrition per 100g via Spoonacular.
Culinary uses & pairings
Bean sprouts are a cornerstone of Asian stir-fries — toss them into a screaming-hot wok for just 60 to 90 seconds so they stay crisp and don’t turn watery. They’re essential in dishes like pad Thai, moo shu pork, and Chinese-style beef chow mein, where they add textural contrast to soft noodles and tender meat. They also bulk up fried rice beautifully without significantly changing the flavor profile.
Beyond the wok, bean sprouts work wonderfully raw as a topping or filling. Pile them into Vietnamese pho as a fresh garnish, tuck them inside fresh summer rolls or banh mi sandwiches, or shred them into slaws and salads for an unexpected crunch. They’re also a classic addition to ramen bowls and Korean bibimbap, where a quick blanch (30 seconds in boiling water) softens them just enough without sacrificing their snap.
Pairs well with
Substitutions
Buying & storage
Look for sprouts that are bright white or very pale ivory with firm, crisp stems and small pale-yellow seed tips — any browning, sliminess, or strong sour smell is a sign they’re past their prime. Fresh bean sprouts should smell clean and faintly grassy. In supermarkets they’re sold loose in water bins in the produce section or in sealed plastic bags; either form is fine as long as they look fresh. Buy them as close to when you plan to use them as possible, since they deteriorate quickly. Asian grocery stores typically turn over their sprout stock faster, making them a reliable source for the freshest product.
Varieties
- Mung bean sprouts: By far the most common type in US grocery stores. Thin, white, and mild with a delicate crunch — the go-to for stir-fries, pad Thai, and pho.
- Soybean sprouts: Larger, thicker, and more robust with a slightly nuttier flavor. A staple in Korean cooking, especially in soups (kongnamul guk) and bibimbap; they need a little longer to cook.
- Lentil sprouts: Smaller and earthier than mung sprouts, often found at natural food stores. Best enjoyed raw in salads and sandwiches for their mild, slightly peppery bite.
- Adzuki bean sprouts: Less common but available at specialty Asian markets; slightly sweet and nutty, good raw or lightly cooked.
Recipes using bean sprouts
53 recipes across our recipe sites use bean sprouts. A few favorites:
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History & origin
Sprouting beans for food is an ancient practice with roots stretching back thousands of years in China, where mung bean sprouts appear in early historical records as both a food and a folk remedy. They spread throughout East and Southeast Asia and became deeply embedded in cuisines from Korea to Vietnam to Thailand. Bean sprouts arrived in the United States with Chinese immigrant communities in the mid-19th century, initially appearing in dishes served in Chinatown restaurants in San Francisco and New York. By the mid-20th century, canned bean sprouts became a fixture in American pantries through the popularity of “chop suey,” and the fresh product gained a much wider following as Asian cuisine moved into the mainstream and home cooks began exploring stir-frying in the 1970s and ’80s.
How it’s made
Bean sprouts are produced by germinating dried mung beans (or other legumes) in a warm, moist, dark environment — no soil required. The dried seeds are soaked in water for several hours to kick off germination, then drained and kept in a humid chamber or covered container at roughly 65–75°F (18–24°C). They are rinsed with fresh water two to three times daily to prevent mold and keep them hydrated. Within three to five days the sprouts reach their ideal length of about 2 inches (5cm), at which point they’re harvested, rinsed, and chilled immediately to slow further growth. Commercial growers use large rotating drums or tiered trays to manage thousands of pounds at a time, but the basic biology is exactly the same as sprouting a jar on your own kitchen counter.
Good to know
- You can grow a full batch of fresh mung bean sprouts on your kitchen counter in just 3 to 5 days using nothing but a mason jar, a rubber band, and cheesecloth.
- The sprouting process increases vitamin C content dramatically — dry mung beans contain almost no vitamin C, but fresh sprouts can deliver a meaningful amount in a single serving.
- Bean sprouts are about 90% water by weight, which is why they release so much liquid if overcooked — high heat and a short cook time are the key to keeping them crisp.
- In traditional Chinese medicine, mung bean sprouts have been used for centuries as a cooling food believed to help reduce internal heat and inflammation.
- The FDA recommends that pregnant women, young children, the elderly, and immunocompromised individuals eat sprouts cooked rather than raw, as the warm, moist sprouting environment can occasionally harbor bacteria like Salmonella or E. coli.
