CLAIM:
Sprouts provide some protein but are not a high-quality or complete protein source and should be complemented with other foods.
FACT:
True. Sprouts are a good source of nutrients and fibre, but not a complete protein, and experts suggest combining them with cereals, dairy, nuts, or seeds for a balanced diet.
Sprouts, made from lentils, moong, chickpeas, or other legumes, are a popular health food, especially among vegetarians and vegans, for their protein content. A recent viral Instagram reel by dietician Bhawesh Gupta addressed this topic, sparking discussions on whether sprouts can really meet daily protein needs.
The reel, presented in an advisory tone, shows Gupta explaining that the raw lentils used to make sprouts contain a maximum of 15–20 grams of protein per 100 grams, and a typical cup of sprouts provides only 5–8 grams of protein. “Apart from this, lentils contain some sulfur-containing amino acids such as cysteine, methionine, and tryptophan, which are not present in adequate quantity,” he claims.
He further notes the benefits of sprouting, saying that “sprouting reduces the presence of anti-nutrients and complex carbohydrates, which makes lentils easy to digest. Also, the presence of beneficial compounds such as vitamin C, B-complex, iron, and zinc in lentils increases their bioavailability.”
Sprouts as a superfood
Sprouts have gained popularity as a superfood because they are low in calories yet rich in nutrients and beneficial plant compounds. Research shows that the sprouting process itself enhances nutritional value, increasing levels of protein, folate, magnesium, phosphorus, manganese, and vitamins C and K compared to unsprouted seeds.
Several studies highlight that sprouting improves protein quality. For example, certain essential amino acids can increase by as much as 30 per cent during sprouting, making sprouts a more complete source of plant-based protein. Moreover, sprouts are easier to digest due to the reduction of antinutrients—compounds that hinder nutrient absorption—by up to 87 per cent. This not only makes proteins more available but also improves the bioavailability of key vitamins and minerals.
Evidence also suggests that sprouts enhance the nutritional profile of foods made from them. For instance, tofu and soy milk derived from sprouted soybeans contain 7–13 per cent more protein, 12–24 per cent less fat, and 56–81 per cent fewer antinutrients compared to their counterparts made from unsprouted beans.
Clinical research supports these benefits. One eight-week trial found that people with type 2 diabetes who ate 60 grams of lentil sprouts daily saw a 10 per cent reduction in HbA1c levels, a key marker of blood sugar control, while the control group actually saw HbA1c levels increase by 12 per cent.
Sprouting also boosts fibre content, particularly insoluble fibre, which aids digestion. In one study, grains sprouted for five days showed up to 133 per cent more fibre than unsprouted grains, while beans sprouted to 5 mm length had up to 226 per cent higher fibre content. Sprouting even reduces gluten content, potentially making grains easier to digest for individuals sensitive to gluten.
However, it is important to note the food safety risks associated with raw sprouts. The US Food and Drug Administration (FDA) has linked 48 outbreaks of foodborne illness over the past two decades to raw or lightly cooked sprouts. Symptoms of infection can include diarrhea, stomach cramps, and vomiting, typically appearing within 12–72 hours. While rarely life-threatening, such infections can pose serious risks for children, pregnant women, older adults, and people with weakened immune systems, who are advised to either thoroughly cook sprouts or avoid them altogether.
So, are sprouts a good source of protein?
Commenting on the viral reel, Rajeshwari Panda, Head of the Dietetics Department at Medicover Hospital, Kharghar, Navi Mumbai, agreed that sprouts alone cannot be considered a complete protein source.
“Sprouts are a source of protein, but they are not a whole protein,” she explained. “They lack certain essential amino acids. Even if one amino acid is missing, the others don’t work effectively. That’s why sprouts cannot provide the entire protein requirement by themselves.”
She pointed out that one cup of sprouts provides only about 5 grams of protein, which is not enough to meet daily needs. “To make them a complete protein, you have to combine them with other foods such as cereals, dairy products, nuts, or seeds,” she said.
Panda noted that this practice is already rooted in Indian food culture. “If you see our traditional meals, pulses are always combined with cereals — whether it’s idli made from rice and urad dal in the South, moong sabzi with roti in Maharashtra, or chole bhature in North India. Our ancestors were very smart to create these food combinations, which ensured balance.”
She also stressed the additional benefits of sprouting. “Sprouting improves digestibility by reducing anti-nutrients and complex carbohydrates. If your gut is weak and unable to digest pulses properly, sprouting helps make nutrients more bioavailable,” she explained.
To illustrate her point, she used a simple analogy. “Just bricks are not enough to build a wall; you also need cement and other raw materials. Similarly, just focusing on sprouts is not enough. A balanced diet requires the right mix of different foods, she advised.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS.