Broccoli sprouts are tender young broccoli shoots usually harvested only a few days after germination. They have crisp white stems, small green leaves and a mildly peppery flavour. Broccoli sprouts are easy to add to salads, sandwiches, wraps and other everyday meals, and they can also be grown at home using a clean jar or sprouting system.
One reason broccoli sprouts attract so much interest is their natural glucoraphanin content. When broccoli plant tissue is chewed or cut, glucoraphanin can be converted into sulforaphane through the action of an enzyme called myrosinase. Sulforaphane has been extensively studied, although research into its effects in humans is continuing.
In this guide:
What Are Broccoli Sprouts?
Broccoli sprouts are the first tender shoots produced when broccoli seeds germinate. They are generally harvested after approximately three to six days, before the plants develop into larger seedlings or microgreens.
At harvest, the sprouts normally have a pale stem, a small root and two developing seed leaves. The entire sprout is generally used, including the stem and young leaves.
Broccoli sprouts belong to the same plant species as mature broccoli, but they are harvested at a much earlier stage. Their flavour is fresh and mildly peppery, with the characteristic taste associated with brassica vegetables.
Quick facts about broccoli sprouts
| Plant | Broccoli |
|---|---|
| Botanical group | Brassica oleracea Italica Group |
| Typical harvest | Approximately 3–6 days after germination begins |
| Flavour | Fresh, mild and slightly peppery |
| Common uses | Salads, sandwiches, wraps, bowls, garnishes and smoothies |
Broccoli Sprouts and Sulforaphane
Broccoli sprouts naturally contain glucosinolates, a group of plant compounds found in brassica vegetables. One of these is glucoraphanin, which is a precursor to sulforaphane.
Sulforaphane is not simply stored in the sprout in a fixed amount. It is formed when glucoraphanin comes into contact with myrosinase, an enzyme released when the plant tissue is chewed, chopped or otherwise damaged.
Broccoli sprouts have been widely studied because they can provide a concentrated source of glucoraphanin compared with mature broccoli. However, the amount present can vary substantially according to the broccoli variety, seed lot, growing conditions, harvest stage, preparation method and storage.
Read more about the research in this
scientific review of broccoli-derived sulforaphane.
What Nutrients Do Broccoli Sprouts Contain?
Broccoli sprouts are young plant tissue and can contain fibre, plant protein, vitamins, minerals and naturally occurring phytochemicals. Their exact nutritional composition varies according to the variety, growing method and stage of harvest.
Compounds and nutrients associated with broccoli sprouts include:
- Glucoraphanin
- Potential sulforaphane formed through enzymatic activity
- Vitamin C
- Vitamin K
- Carotenoids
- Fibre
- Plant-based protein
- Other glucosinolates and plant antioxidants
It is more accurate to regard broccoli sprouts as one component of a varied diet rather than as a supplement or treatment. Their composition also means that a fixed health effect cannot be inferred from simply eating a particular serving size.
Broccoli Sprouts vs Broccoli Microgreens
Broccoli sprouts and broccoli microgreens are sometimes confused, but they are harvested at different stages and grown using different methods.
| Feature | Broccoli Sprouts | Broccoli Microgreens |
|---|---|---|
| Harvest stage | Soon after germination | After seed leaves have opened and developed |
| Typical growing period | Approximately 3–6 days | Approximately 7–10 days |
| Growing method | Usually rinsed and drained in a jar or sprouter | Usually grown in a shallow tray |
| Growing medium | Normally grown without soil | Often grown on soil, coir, hemp or another medium |
| Harvested portion | Root, stem, shoot and remaining seed are commonly used together | Stems and leaves are cut above the growing medium |
For tray-growing instructions, read our
step-by-step guide to growing broccoli microgreens.
How to Eat and Use Broccoli Sprouts
Broccoli sprouts have a light texture and a mildly peppery brassica flavour. They are usually added shortly before serving so they retain their fresh texture.
Easy ways to use broccoli sprouts
- Add them to salads and grain bowls.
- Layer them into sandwiches and wraps.
- Use them as a topping for avocado toast.
- Add them to burgers immediately before serving.
- Scatter them over noodles, eggs or cooked vegetables.
- Blend a small quantity into a smoothie.
- Mix them into pesto, dips or salad dressings.
- Use them as a fresh garnish after a soup has finished cooking.
Their flavour works well with avocado, lemon, sesame, mushrooms, cucumber, tomato, eggs and lightly flavoured dressings.
Can You Grow Broccoli Sprouts at Home?
Yes. Broccoli sprouts can be grown indoors using untreated broccoli sprouting seeds, a clean sprouting jar or tray, fresh water and a system that provides effective drainage and airflow.
The basic process involves soaking the seeds, draining them thoroughly and then rinsing and draining them regularly as they germinate. Depending on temperature and growing conditions, sprouts may be ready in approximately three to six days.
Looking for complete growing instructions?
Our dedicated guide explains seed quantities, soaking, rinsing, drainage, harvest timing, storage and common sprouting problems.
You can purchase
broccoli sprouting seeds
and a
glass sprouting jar
from Seedmart Australia.
Choosing Broccoli Seeds for Sprouting
Choose broccoli seed that is suitable for sprouting and has not been treated with fungicides or other chemical seed treatments. Chemically treated garden seed should not be used to produce sprouts intended for eating.
What to look for when buying broccoli sprout seeds
- Untreated seed
- A clearly identified broccoli variety
- Good germination performance
- Current lot or batch information
- Clear storage instructions
- A supplier experienced in sprouting and microgreen seeds
Store unused broccoli seeds in a sealed container in a cool, dry and dark location. Avoid prolonged exposure to heat, moisture and direct sunlight.
Broccoli Sprout Safety and Handling
All raw sprouts, including broccoli sprouts, require careful handling. The warm and moist conditions that help seeds germinate can also support the growth of microorganisms if contamination is present.
Basic sprout food-safety practices
- Wash your hands before handling seeds, jars or sprouts.
- Clean and sanitise sprouting equipment between batches.
- Use fresh drinking-quality water.
- Drain the sprouts thoroughly after every rinse.
- Discard a batch that develops an unpleasant smell, unusual slime or visible spoilage.
- Refrigerate harvested sprouts promptly.
- Keep sprouts separate from raw meat and other possible sources of contamination.
Home rinsing can remove loose debris, but it cannot guarantee that sprouts are free from harmful microorganisms.
Frequently Asked Questions
What do broccoli sprouts taste like?
Broccoli sprouts have a fresh, mildly peppery flavour. They are generally stronger tasting than alfalfa sprouts but considerably milder than mature raw broccoli.
Are broccoli sprouts the same as alfalfa sprouts?
No. They are produced from different plant species. Broccoli sprouts have a brassica flavour and contain different naturally occurring plant compounds from alfalfa sprouts.
Are broccoli sprouts the same as broccoli microgreens?
No. Sprouts are harvested shortly after germination and are normally grown without soil. Microgreens are grown for longer, generally in a tray, and are cut above the growing medium.
How long do broccoli sprouts take to grow?
They are commonly ready in approximately three to six days. Temperature, seed variety, moisture and growing method can affect the exact time.
Can you eat broccoli sprouts raw?
Broccoli sprouts are commonly eaten raw, but raw sprouts carry a recognised microbiological food-safety risk. Good hygiene, refrigeration and careful handling are important. People who are more vulnerable to foodborne illness should seek current medical or public-health advice.
How should broccoli sprouts be stored?
Drain harvested sprouts thoroughly and refrigerate them promptly in a clean container. Discard them if they develop an unusual smell, slimy texture or other signs of deterioration.
How many broccoli sprouts should you eat?
There is no universally established daily serving of broccoli sprouts for a particular health outcome. They can be used as one component of a balanced and varied diet.
Where can I buy broccoli sprouting seeds in Australia?
Seedmart supplies untreated
broccoli sprouting seeds in packet and bulk quantities
for delivery throughout Australia.
Broccoli Sprouts: Small, Fresh and Easy to Use
Broccoli sprouts are fast-growing young broccoli shoots with a crisp texture and mildly peppery flavour. They naturally contain glucoraphanin, which can be converted into sulforaphane, and they continue to be investigated in nutritional and medical research.
They are easy to add to salads, sandwiches, wraps and bowls, and can also be grown indoors with basic sprouting equipment. As with all raw sprouts, careful hygiene, drainage, refrigeration and food handling are important.
Grow Your Own Broccoli Sprouts
Shop untreated Italian Sprouting Calabrese seed in sizes suitable for home and bulk growers.