Sprouts might look delicate, but don’t let their size fool you. These little guys are some of the most nutrient-dense foods you can eat, and they’re ridiculously easy to add to meals.
If you’ve ever topped a salad, sandwich or bowl with a handful of fresh sprouts, congrats… you’ve already upgraded your meals in a big way.
One of the coolest things about sprouts is that they’re still alive when we eat them. During sprouting, the nutritional content of seeds and beans increases dramatically. In fact, sprouted seeds can contain up to 400% more protein than lettuce and over 3,900% more beta-carotene than their original, unsprouted form. Wild, right?
Each sprout variety brings its own unique flavour and health benefits. Here’s why sprouts are so good for you, how they’re grown, and how to use each type (including the ones we stock and a few you might spot elsewhere).
🌱 Why sprouts are so nutrient-dense
Sprouts are young plants harvested just after germination - the moment a seed wakes up and starts growing. This early growth stage is when the plant is loaded with nutrients to fuel its development. Lucky for us, that means more nutrition per bite.
When a seed starts to sprout:
- Stored nutrients are activated and increased
- Complex compounds become easier to digest
- Levels of vitamins, minerals and antioxidants rise
- Enzymes become more bioavailable
This is why sprouts often contain higher concentrations of nutrients than the fully grown vegetable.
🌾 How sprouts are grown
Sprouts are surprisingly simple to grow. Most are produced:
- From whole seeds or legumes
- Using just water, warmth and time (many don’t require soil)
- In controlled, clean conditions
- And harvested within 3–10 days
Because they grow so quickly and require very little input, sprouts are one of the most sustainable and efficient crops around. Fast-growing, low-waste and nutrient-packed… what’s not to love?
🥬 Let’s talk sprouts (and their superpowers)
🌿 Alfalfa Sprouts
Light, crunchy and mild - a classic for a reason.
Alfalfa sprouts are gentle in flavour but big on benefits. They’re:
- High in vitamin K, which supports bone health
- A source of antioxidants that support heart health
-
Traditionally used to support digestion and cholesterol balance
How to eat them:
Toss them through salads, add them to wraps and sandwiches, or pile them onto avocado toast. Perfect if you like a fresh crunch without overpowering flavour.
🥦 Broccoli Sprouts
Mild, earthy and slightly peppery.
Broccoli sprouts are famous for their health benefits, especially thanks to sulforaphane, a powerful antioxidant studied for its role in:
- Supporting the body’s natural detox pathways
- Reducing inflammation
-
Supporting cellular and immune health
They often contain more sulforaphane than mature broccoli, which makes them a real nutritional powerhouse.
How to eat them:
Sprinkle over eggs, add to grain bowls, or gently mix through salads just before serving.
👉 We currently stock Alfalfa & Broccoli Sprouts as a mix, so you can get the best of both worlds in one handful.
🌱 Pea Sprouts
Sweet, tender and slightly crunchy.
Pea sprouts are fresh and versatile, and they’re packed with:
- Vitamins A, C and folate
- Plant protein and fibre
- Immune and energy-supporting nutrients
How to eat them:
Use them as a salad topper, pile them onto sandwiches, or add them to soups, risottos and stir-fries just before serving.
They’re a great “gateway sprout” if you’re new to adding sprouts to meals.
🌻 Sunflower Sprouts
Nutty, juicy and super satisfying.
Sunflower sprouts are more filling than many other sprouts and bring some serious nourishment:
- Rich in vitamin E, which supports skin health
- High in zinc, magnesium and healthy fats
- Support immune function and hormone balance
How to eat them:
They’re brilliant in hearty salads, on sandwiches instead of lettuce, or blended into pestos and green sauces.
If you’re after crunch and substance, these should be your go-to sprout.
🌶 Radish Sprouts
Peppery, punchy and full of flavour.
Radish sprouts add a spicy kick and come with some impressive benefits:
- Support liver detoxification
- High in antioxidants
- May help stimulate digestion
- Rich in minerals like magnesium and iron
How to eat them:
Scatter over tacos or rice bowls, add to eggs, or use as a garnish for soups. Think of them as nature’s seasoning.
🌱 Mung Bean Sprouts
Crisp, refreshing and hydrating.
Mung bean sprouts are light but nourishing, offering:
- Gut health support
- Naturally hydrating properties
- Vitamins A, C, E, and B-complex
How to eat them:
They’re perfect in stir-fries, fresh spring rolls or Asian-style salads. Best lightly cooked or blanched to keep their crunchy texture.
🥗 How to add sprouts to your day (without overthinking it)
Sprouts are one of the easiest ways to sneak in more plant diversity:
- Add a handful to anything savoury
- Use them as a salad topping
- Top soups after cooking
- Stuff them into wraps and sandwiches
- Blend milder sprouts into sauces or dressings
🌿 Tiny Greens, Big Benefits
Sprouts are a beautiful reminder that healthy choices don’t have to be complicated or overwhelming. Sometimes it’s as simple as adding a handful of something fresh to what you’re already eating. These tiny plants are packed with life, flavour and nutrients, and they make it easier to care for your body in a way that feels doable, not demanding.
Anyway… you know what to do. Go eat some sprouts.
📚 References
-
Healthline
Raw Sprouts: Benefits and Potential Risks
https://www.healthline.com/nutrition/raw-sprouts
-
Healthy Sprout Company – Sprout Facts – Sprouts are alive; nutrient content increases during sprouting; ways to enjoy sprouts
https://hsco.com.au/facts/
-
Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration – Full-text review of sprouts’ phytochemicals and health effects
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398379/
-
Mr Fothergill’s Seeds – Health Benefits of Sprouts & Microgreens – Overview of nutritional benefits and ways to use sprouts and microgreens
https://www.mrfothergills.com.au/blogs/all/health-benefits-of-sprouts-microgreens
