Stir-fry Bean Sprouts
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 28.87 g | 10% |
| Net Carbohydrates | 20.56 g | 8% |
| Sugars | 16.21 g | 46% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 8.31 g | 30% |
| Protein | 11.02 g | 22% |
| Total Fat | 14.71 g | 19% |
| Saturated Fat | 2.15 g | 11% |
| Monounsaturated Fat | 5.49 g | - |
| Polyunsaturated Fat | 6.13 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 613.48 mcg | 68% |
| Vitamin C | 186.11 mg | 207% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1812.7 mg | 79% |
| Potassium | 922.05 mg | 20% |
| Calcium | 83.37 mg | 6% |
| Magnesium | 91.32 mg | 22% |
| Iron | 3.28 mg | 18% |
| Zinc | 1.66 mg | 15% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
68%
Vitamin C
207%
Vitamin D
0%
Vitamin E
18%
Vitamin K
93%
Vitamin B1
25%
Vitamin B2
35%
Vitamin B3
25%
Vitamin B5
28%
Vitamin B6
42%
Vitamin B7
-
Vitamin B9
15%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
6%
Iron
18%
Magnesium
22%
Phosphorus
18%
Potassium
20%
Sodium
79%
Zinc
15%
Copper
46%
Manganese
45%
Selenium
4%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
7%
Isoleucine
10%
Valine
9%
Lysine
6%
Tryptophan
13%
Threonine
10%
Phenylalanine
15%
Methionine
6%
Histidine
8%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 264 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
39 min
Jogging
34 min
Cycling
35 min
Walking
1 h 2 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Bean sprouts are nutrient-dense, providing significant amounts of vitamins, minerals, protein, fiber, and antioxidants, with sprouting enhancing their nutritional composition, according to Healthline. Observational evidence suggests they may support digestive health, aid in blood sugar and blood pressure management, and contribute to heart health by balancing cholesterol. While raw sprouts are low in calories, stir-frying adds fat and calories, which moderates this benefit, though cooking also mitigates potential bacterial risks.
1. Health Benefits of Bean Sprouts: Nutritional Facts and Uses
Source: WebMD
Summary: Bean sprouts provide significant nutritional value, including vitamins C and K, protein, fiber, and antioxidants, contributing to potential benefits for blood pressure, cancer prevention, digestive health, heart health, inflammation, and diabetes management, but their consumption, especially raw, carries a risk of bacterial contamination.
Read More: https://www.webmd.com/diet/health-benefits-bean-sprouts
2. Changes of Folate and Other Potential Health-Promoting Phytochemicals in Legume Seeds as Affected by Germination.
Source: PubMed
Summary: Bean sprouts, as germinated legume seeds, undergo changes in their folate and other potential health-promoting phytochemicals during the germination process.
Read More: https://pubmed.ncbi.nlm.nih.gov/22906127/
3. Tiny Sprouts Provide Big Nutrition
Source: American Heart Association, 2022
Summary: Bean sprouts, along with other microscale vegetables, offer significant nutritional benefits, including improved digestion and higher concentrations of vitamin C, B vitamins, and antioxidants compared to mature plants, though they pose a risk of bacterial contamination requiring careful handling.
Read More: https://www.heart.org/en/news/2022/06/07/tiny-sprouts-provide-big-nutrition
4. 10 Impressive Health Benefits of Mung Beans
Source: Healthline, 2023
Summary: Bean sprouts, as a form of mung beans, are rich in protein, essential amino acids, antioxidants, vitamins, and minerals, offering potential benefits for blood pressure, LDL cholesterol, heart disease risk, heatstroke protection, digestive health, and blood sugar management, with sprouting further enhancing their antioxidant profile.
