Legume
steamed cooked salted sprouted soybean.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
steamed salted sprouted soya beanscooked salted sprouted soybeansnamkeen sprouted soyasalted steamed soybean sprouts
SERVING
CALORIES
118
PROTEIN
9.5g
CARBS
8.2g
FAT
5.8g
FIBER
4.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories118kcal—
Protein9.5g19%
Carbohydrates8.2g3%
Fiber4.2g15%
Sugar1.5g3%
Total fat5.8g7%
Saturated fat0.80g4%
Trans fat0g—
Cholesterol0mg0%
Water71.2g—
MINERALS
Sodium350mg15%
Potassium420mg9%
Calcium65mg5%
Iron2.1mg12%
Magnesium60mg14%
Phosphorus160mg13%
Zinc1.1mg10%
Copper0.15mg17%
Manganese0.50mg22%
Selenium1.5µg3%
VITAMINS
Vitamin A1.0µg0%
Vitamin C8.5mg9%
Vitamin D0µg0%
Vitamin E0.30mg2%
Vitamin K25µg21%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.12mg9%
Niacin (B3)0.90mg6%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.18mg11%
Folate (B9)120µg30%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup170g
1 tablespoon10.8g
1 teaspoon3.6g
1 oz28.4g
1 lb453.6g
1 ml139g
1 liter720g
HEALTH BENEFITS
Why eat it.
- ✓High in plant-based protein for muscle maintenance
- ✓Excellent source of dietary fiber for digestive health
- ✓Sprouting increases the bioavailability of vitamins and minerals
- ✓Contains heart-healthy polyunsaturated fats
- ✓Rich in folate (B9) which supports cell growth and function
COOKING TIPS
In the kitchen.
- 1Steam for only 5-8 minutes to maintain a slight crunch and preserve nutrients
- 2Add salt immediately after steaming while the beans are hot for better absorption
- 3Toss with a little sesame oil or lemon juice for enhanced flavor
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3-4 days
- Can be frozen for up to 3 months; thaw in the fridge before reheating
- Keep dry before storing to prevent the sprouts from becoming slimy
FAQ
Frequently asked questions.
How long do steamed sprouted soybeans last?
When stored in an airtight container in the refrigerator, they stay fresh for 3 to 4 days.
Can I freeze cooked sprouted soybeans?
Yes, they freeze well. Spread them on a tray to freeze individually first, then transfer to a bag to prevent clumping.
What is the best way to reheat them?
Quickly re-steam them for 1-2 minutes or microwave with a damp paper towel to prevent them from drying out.
Are sprouted soybeans better than regular soybeans?
Sprouting reduces anti-nutrients like phytic acid, making the minerals easier to absorb and the beans easier to digest.
Can I use these in salads?
Absolutely. They add a great protein boost and a nutty texture to cold grain salads or green salads.
What can I substitute for sprouted soybeans?
Sprouted mung beans or edamame are the best substitutes, though the texture and protein content will vary slightly.
How do I know if they have gone bad?
Discard them if they develop a sour smell, a slimy texture, or visible mold.
Are they suitable for a keto diet?
In moderation, yes. They are relatively low in net carbs and high in fiber compared to other legumes.
Do I need to peel the skins?
No, the skins are edible and contain a significant portion of the fiber content.
