Gut Health
Lentil Sprouts
Sprouted lentils that develop higher vitamin C and lower anti-nutrient levels than the dry, unsprouted seed.
Gut Health
Detox
Energy
Serving
1 cup (95g)
Calories Per Serving
101
Key nutrients
Vitamin C, folate, plant protein, enzymes
Nutrient density
Not officially rated
Why it’s worth eating
Lentil sprouts are rich in protein, vitamin C, and folate. Sprouting increases their nutrient availability and supports gut health. Add to salads, wraps, or grain bowls for freshness.
What you may notice
Digestive comfort
Energy levels
Markers worth tracking
Fasting blood glucose
Vitamin C status
How to eat it
Rinse sprouts thoroughly before eating and keep them well refrigerated, like all sprouts, they carry a higher food-safety risk than cooked legumes if not handled carefully.
Pairs well with
Citrus dressing, complements the sprouts' own vitamin C and brightens flavor
Avocado or olive oil, adds healthy fat for a more balanced meal
Storage
Refrigerate in a breathable container and use within 3-4 days; rinse daily if sprouting them yourself.
The numbers, per 1 cup (95g)
0%
Vitamin K
0%
Vitamin A
17%
Vitamin C
2%
Calcium
17%
Iron
8%
Magnesium
7%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
NA
Lentils, sprouted, raw (FDC 172427)
Evidence
B
Sprouting modestly improves some nutrient bioaccessibility, but the raw-sprout safety trade-off is real and documented.
Study dose vs. serving
Soaking reduces phytate 2-58%; sprouting activates endogenous phytase. Reduction is highly variable and species-dependent.
Elliott H, et al. Nutr Bull. 2022;47:138. DOI 10.1111/nbu.12549. Plus CDC NORS outbreak surveillance.
Use caution if
You have a compromised immune system or are pregnant, raw sprouts carry a higher risk of foodborne illness than cooked legumes
You have IBS, like other legumes, can cause bloating in sensitive people
Details
Type
Fats
Season
Grown indoors year-round, highly perishable
Forms
Fresh sprouted
Price
Budget
Bioactive
Phytase-activated minerals; reduced phytate
Heat stable
No - eaten raw, which is the source of the risk
Watch
RAW SPROUT PATHOGEN RISK: CDC recorded at least 53 sprout-associated outbreaks 2000-2020, causing 1,498 illnesses, 179 hospitalisations and 5 deaths (Salmonella 40, E. coli 10, Listeria 3). FDA and CDC advise children, older adults, pregnant people and the immunocompromised avoid raw sprouts.
Reliability
3 / 5
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