Vegetable Sprouts

Sprouts – the botanically correct term is actually seedlings – are the young tender shoots (the start of a plant), which breaks through the seed coat. Particularly suitable seeds to use in making sprouts are soy beans, mung beans, chick peas, lentils and peas.

During germination, the seeds’ nutrients are broken down, rebuilt and are partially forming new substances, so that the nutrient content increases in the sprouts.
For example, soya sprouts have an exceptionally high content of folate, niacin, pantothenic acid and B vitamins. Therefore, sprouts are an excellent source of vitamins, especially during the winter months.
However, keep in mind that the warm humid air required for germination not only promotes the sprouts’ growth, but also the growth of bacteria and moulds. Therefore, sprouts should always be washed before consumption and blanched briefly, or well cooked.

Season: Year round

Nutritional Value Table

per 100 g edible portion
Energy Nutrients Minerals Vitamins
55 kcal Protein 5.5 g Sodium 30 mg B1 0.16 mg
240 kJ Fat 1 g Potassium 235 mg B2 0.16 mg
  Carbohydrates 4.7 g Calcium 32 mg B6 0.16 mg
  Dietary Fibre 2.4 g Phosphorus 75 mg Folate 160 µg
    Magnesium 19 mg Niacin 1.5 mg
      Pantothenic Acid 1.4 mg

Energy: 55 kcal, 240 kJ

Nutrients: Protein 5.5 g, Fat 1 g, Carbohydrates 4.7 g, Dietary Fibre 2.4 g

Minerals: Sodium 30 mg, Potassium 235 mg, Calcium 32 mg, Phosphorus 75 mg, Magnesium 19 mg

Vitamins: B1 0.16 mg, B2 0.16 mg, B6 0.16 mg, Folate 160 µg, Niacin 1.5 mg, Pantothenic Acid 1.4 mg

Did you know...?

Sprouts are much easier to digest than their seeds of origin, since the complex carbohydrates are converted into easily digestible simple sugars during the germination process.

1 portion a day corresponds to:

120 g sprouts