13 %
Iron contributes to normal cognitive function, to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in boiled beansprouts?
20kcal
in an 80 g portion
25 kcal per 100 g.
Source: UK CoFID 2021, record 13-580. Checked 5 October 2026.
0.4 gFat
2 gProtein
1 gFibre
13 %Daily iron
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.4 gFat
- 2 gProtein
- 2.2 gCarbohydrate
- 1 gFibre
- 73.3 gWater
- 1 gMinerals and the rest
Below average for beans and lentils
Beansprouts are 25 kcal per 100 g. The 65 beans and lentils in this database average 154.
Beansprouts25
Beans and lentils average154
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.1 g
Salt, per portion0.01 g
Vitamins and minerals in beansprouts
One of the 19 reach the “source of” level, iron first; none reaches “high in”.
None recorded
- Vitamin D
- Vitamin B12
Show all 19 with amounts
Iron1.8 mg, 13 %
Folate0.0136 mg, 6.8 %
Thiamin (vitamin B1)0.07 mg, 6.5 %
Phosphorus29.6 mg, 4.2 %
Vitamin B60.06 mg, 4 %
Manganese0.08 mg, 4 %
Niacin (vitamin B3)0.56 mg, 3.5 %
Pantothenic acid (vitamin B5)0.19 mg, 3.2 %
Magnesium11.2 mg, 3 %
Riboflavin (vitamin B2)0.04 mg, 2.9 %
Zinc0.24 mg, 2.4 %
Vitamin C1.6 mg, 2 %
Calcium15.2 mg, 1.9 %
Potassium36.8 mg, 1.8 %
Chloride10.4 mg, 1.3 %
Vitamin A0.0064 mg, 0.8 %
Copper0.01 mg, 0.8 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What beansprouts don’t give you. And where to find it.
No recorded vitamin D, and only 2.5 % of the vitamin C reference intake and 3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin beansprouts
Find it inBloater, grilled500 % per 100 g
Vitamin C
2.5%in beansprouts, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Zinc
3%in beansprouts, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Beansprouts against other beans and lentils
Per 100 g, beans (haricot, whole, dried, raw) have the most iron in this comparison, followed by beans (butter, dried, raw).
6.7mg
5.9mg
2.8mg
2.2mg
2mg
1mg
Beans, butter, dried, raw+3.7 mg
Beansprouts, mung, boiled in unsalted waterthis page
Beans, green, raw−1.2 mg
All values per 100 g, from the same dataset. Differences are against beansprouts.
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Questions about beansprouts
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of beansprouts?
A typical portion (80 g, a portion of cooked beans) gives 20 kcal. Per 100 g the figure is 25 kcal.
Is beansprouts a source of iron?
It is a source of iron: 2.2 mg per 100 g, 16 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Does boiling change the folate in beansprouts?
Yes. Per 100 g, folate goes from 61 mg raw to 0.017 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do beansprouts have most of?
By share of the daily reference intake: iron (2.2 mg, 16 %), folate (0.017 mg, 8.5 %) and thiamin (0.09 mg, 8.2 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-580, Beansprouts, mung, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Bean Sprouts). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More beans and lentils
From the same group, with calories per 100 g, and the foods with the most iron.
