Brussels sprouts, fresh, cooked, fat added
Common food
Photo: Wikipedia
Brussels sprouts, when cooked with a touch of fat, transform from dense, bitter buds into tender, caramelized gems with a nutty sweetness. Their layered leaves offer a satisfying texture that ranges from crisp-tender to melt-in-your-mouth, depending on the cooking method. Nutritionally, they are a powerhouse of vitamin K and vitamin C, with a solid protein and fiber boost for a vegetable.
Calorie split: 18% protein · 47% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love them for their incredible versatility—they can be roasted to crispy perfection, shaved into salads, or sautéed with bacon and garlic. Their robust flavor holds up well in hearty winter dishes and they are a beloved staple of holiday feasts in many cultures.
⚠️ Watch-outs & how to enjoy it better
Overcooking can release sulfur compounds, creating a strong, unpleasant odor and mushy texture. Those sensitive to FODMAPs may experience digestive discomfort due to their raffinose content. To counteract, roast at high heat for caramelization and better digestibility, or pair with a digestive enzyme supplement if needed.
Key benefits
- Excellent source of vitamin K for bone health.
- High in vitamin C, supporting immune function.
- Good source of dietary fiber for digestive health.
- Contains plant-based protein.
- Rich in antioxidants like kaempferol.
🌍 Where it's eaten
💡 Did you know?
Brussels sprouts are a cultivar group of the same wild mustard plant as cabbage, broccoli, and kale (Brassica oleracea), and they are named after Brussels, Belgium, where they were popularly cultivated in the 16th century.
Full nutrition (USDA data · scales with serving)
| Water | 82.9 g |
| Energy | 67.0 kcal |
| Protein | 3.4 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 9.0 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 70.0 mg |
| Potassium, K | 393 mg |
| Sodium, Na | 151 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 72.9 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.71 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 52.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 52.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 19.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 436 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1523 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 181 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.76 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.43 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.96 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.93 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.92 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Brussels sprouts, cooked, boiled, drained, with salt — USDA does not publish this profile for Brussels sprouts.
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.10 g |
| Leucine | 0.11 g |
| Lysine | 0.12 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Valine | 0.12 g |
| Arginine | 0.15 g |
| Histidine | 0.06 g |
FAQ
How can I make Brussels sprouts less bitter?
Cooking methods like roasting or sautéing with fat (like olive oil or bacon) help caramelize their natural sugars, reducing bitterness. You can also blanch them briefly in salted water before sautéing.
Are Brussels sprouts good for low-carb diets?
Yes, they are relatively low in net carbs (about 5.2g per 100g cooked) due to their high fiber content, making them a suitable vegetable for many low-carb and keto diets.
Why do my Brussels sprouts smell so strong when cooking?
The strong sulfur smell comes from glucosinolates breaking down with prolonged, wet cooking (like boiling). High-heat, dry methods like roasting or air-frying minimize this and develop better flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.67 kcal/g · 20% calories from protein · 3.8 g fiber · 2.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.