bean sprouts
Vegetables
Trigger checker for bean sprouts
See bean sprouts rated across every trigger — FODMAP, histamine, salicylate, oxalate, tyramine and more — plus diet compatibility, all in one quick ingredient profile.
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Serving size, prep, and portion notes for bean sprouts
Bean sprouts look like a plain salad vegetable, but a sprouted mung bean is still a legume, and the grades show it. They come back high in lectins, the one criterion where sprouts genuinely stand out, because germinating a seed does not remove the lectins it carries and eating sprouts raw skips the heat that breaks them down. They also grade moderate for nickel and borderline on FODMAPs, so a tangle on top of a bowl of pho is a very different exposure from a raw plateful. Everywhere else they are clean: no gluten, no lactose, no polyols or excess fructose, and nothing flagged for nightshade, sulfite or glutamate.
Watch for
Graded high in lectins. Sprouting is often sold as the thing that removes them, but raw sprouts never get the cooking heat that actually breaks lectins down, so a quick blanch or a hard stir fry is the difference if you are on a lectin-restricted plan / Raw sprouts are the produce item food safety agencies single out. Seeds are germinated in warm, humid conditions that suit Salmonella, E. coli and Listeria as much as the sprout, and they have caused repeated outbreaks. Cooking removes the risk, and people who are pregnant, older or immunocompromised are advised to skip raw sprouts entirely / Moderate on nickel, which is worth knowing if you have systemic nickel allergy, since legumes and sprouted seeds sit in the middle of the nickel range rather than at the clean end / Borderline rather than clean on FODMAPs, so garnish volumes behave differently from a full plate. In practice the stir fry sauce brings more garlic and soy than the sprouts bring FODMAPs / Histamine and oxalate are unrated for sprouts in our data, so treat both as unknown rather than assuming they are safe
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FAQ
What does the FODMAP rating mean for bean sprouts?
Medium FODMAP: portion size matters more than the ingredient itself.
Is bean sprouts generally well tolerated?
Lectin (Avoid) and Nickel (Moderate) Start with those if you react.
What should I check next?
Compare within the Vegetables group.