Brussels sprouts are filling and have a nutty flavor. Serve them raw in a salad, shredded, or roasted with a sprinkle of olive oil. You can buy a bag of loose Brussels sprouts, fresh or frozen, or a fresh or frozen Brussels sprout stalk with little heads precisely lined side by side in rows.
Brussels sprouts are a cruciferous vegetable that is high in satisfying fiber and low in carbs. Bacon, butter, or maple syrup are frequently used in Brussels sprouts dishes, significantly increasing the saturated fat and sugar level. To get the most out of this nutritional powerhouse, pay attention to how you prepare it.
Nutritional Values for Brussels Sprouts
56 calories, 4 grams of protein, 11 grams of carbs, and 0.8 grams of fat are included in one cup of boiling Brussels sprouts (156g). Fiber, vitamin C, and vitamin K are all abundant in Brussels sprouts. The USDA has provided the following nutritional information.
- 56 calories
- 0.8g fat
- 16 mg sodium
- 11g Carbohydrates
- 4.1 g fiber
- 2.7 g sugar
- 4 g protein
- 219 micrograms of vitamin K
- 97 milligrams of vitamin C
- 93.6 micrograms of folate
Read more: Nutrition Facts for Oranges!
A little over 4 grams of the 11 grams of carbohydrates in a cup of cooked Brussels sprouts come from fiber. Fiber is an indigestible carbohydrate that aids unweight loss, cholesterol reduction, bowel control, and blood sugar control.
Brussels sprouts have a low glycemic index, making them an excellent choice for anyone on a low-carb diet or regulating their blood sugar levels.
Brussels sprouts are low in fat, with unsaturated fats accounting for a higher percentage than saturated fats.
Brussels sprouts are a good source of plant-based protein, with roughly 4 grams per 1 cup cooked, especially if you have numerous servings. However, because Brussels sprouts do not contain all of the essential amino acids, it is crucial to consume a range of protein sources rather than relying just on them.
Minerals and vitamins
B-vitamins, such as vitamin B6, thiamine, and folate, is found in Brussels sprouts and are important for cellular energy production. Brussels sprouts are high in vitamin A, which is good for your eyes and internal organs, and contain 24% of the daily necessary amount.
Brussels sprouts are high in vitamin C and vitamin K, delivering more than 100 percent of your recommended intake for each on a 2,000-calorie diet. Vitamin K is involved in blood clotting and is linked to heart health and longevity. Manganese, found in Brussels sprouts, aids in the metabolism of carbohydrates, amino acids, and cholesterol.
Brussels sprouts are nutrient-dense, offering more than 100% of your daily vitamin C and K requirements in a low-calorie, practically fat-free package. Fiber, potassium, manganese, magnesium, and vitamin A are all abundant in them.
Brussels sprouts are high in vitamin C and vitamin K and are a good source of both. They’re high in fiber and phytonutrients, both of which have numerous health benefits.
Assists in Healing
Vitamin K is abundant in Brussels sprouts. If you cut yourself, vitamin K aids in the clotting of your blood, preventing excessive bleeding. Vitamin C also aids tissue regeneration by assisting the body in the production of collagen.
Brussels sprouts’ immune-boosting properties are most likely due to their many phytonutrients. Bioactive substances in cruciferous vegetables, such as Brussels sprouts, reduce inflammation, boost natural detoxification, and trigger immunological activities.
Strong Bones are aided by this supplement.
Brussels sprouts contain vitamin K, which is necessary for bone growth. Bone mineralization, turnover, and calcification are all aided by vitamin K-dependent proteins. Brussels sprouts are high in protein, which helps to maintain muscle and bone health.
Assists in the reduction of the risk of Metabolic Syndrome
Brussels sprouts (and other vegetables) have long been linked to hunger management and maintaining a healthy weight. Plant-based diets have been demonstrated to lower levels of the appetite hormone leptin in the bloodstream.
High leptin levels can create resistance to leptin’s message, despite the fact that it delivers fullness cues to the brain. This effect is reduced by a high-vegetable diet, which also protects against metabolic syndrome.
Some cancers may be less likely to develop if you take this supplement.
One of the cruciferous vegetables that have been demonstrated to have anti-cancer effects is Brussels sprouts. Some data suggest that this is due to the activation of particular liver enzymes that bind to carcinogens. 7
Breast and ovarian cancer prevention research appears to be particularly promising. Cooked cruciferous vegetable consumption has been linked to the development of ovarian cancer in a dose-dependent manner.
After eating Brussels sprouts, people who are allergic to histamine-rich foods may have allergy-like symptoms. People who are allergic to cabbage, peaches, or mustard may experience cross-reactivity. 9
Brussels sprouts and other brassica vegetables (crucifers) can cause gastrointestinal problems in some people, especially when consumed raw.
10 It’s easier to digest Brussels sprouts if you cook them. People who are on a low-FODMAP diet to manage gastrointestinal problems should avoid Brussels sprouts.
Goitrogenic indicates that cruciferous vegetables like Brussels sprouts may interfere with iodine intake, altering the thyroid gland’s production of hormones that regulate metabolism. In some communities, there is a weak link between thyroid cancer, goiters, and cruciferous vegetable consumption, particularly in women with iodine deficiency. 11 However, there is insufficient data to support a Brussels sprouts-only diet.
If you take the blood thinner Coumadin (warfarin), your doctor may recommend that you consume a constant amount of green leafy vegetables, such as Brussels sprouts, to maintain your coagulation levels.
When using blood thinners, talk to your doctor about your food habits.
When It’s the Most Effective
Brussels sprouts are available all year, but the peak season is in the autumn and winter. Harvesting Brussels sprouts after a frost are ideal. They should have a diameter of 1 to 1.5 inches and be hard, green, and compact.
Frozen Brussels sprouts are just as healthful as fresh ones. In some meals, canned and pickled Brussels sprouts are also available (and even cocktails in place of olives). These preserved versions are likely to have a higher salt content and a lower nutritional value. To decrease some of the additional sodium, rinse before eating.
Food Storage and Safety
Uncut Brussels sprouts can be stored in the refrigerator for three to five weeks, although the quality begins to deteriorate after a few days. Blanch and freeze Brussels sprouts for up to a year for longer storage.
Wash your hands thoroughly before cutting fresh Brussels sprouts and remove any damaged outer leaves. Clean Brussels sprouts by rinsing them under running water and patting them dry with a clean paper towel.
How to Get Ready
Brussels sprouts can be steamed, roasted, stir-fried, or shredded for slaws and salads. Cook them simply with a little salt and pepper and a drizzle of olive oil, or dress them up with heart-healthy nuts and spices.
If you’re using frozen sprouts, thaw them first.
Cook the sprouts until fork-tender and brilliant green with a few golden brown spots (overcooking changes the texture of sprouts and turns them a dull green/khaki color). When pan-frying, this takes roughly five minutes.
You can blanch your Brussels sprouts first to cut down on cooking time. Place them in a pot of boiling salted water for 30 seconds, then transfer to an ice bath to stop the cooking. When you’re ready, cook them according to your preferences and serve them right away.
To keep the sprouts from burning, turn them every few minutes.