Brussels sprouts, frozen, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled frozen Brussels sprouts are small, tender-crisp cabbage buds with a mild, earthy sweetness and a subtly nutty finish. Their texture is pleasantly soft yet retains a gentle bite, making them a comforting, low-calorie vegetable side. With only 42 calories per 100g and over 4g of fiber, they are a nutrient-dense choice for adding volume and satiety to meals.
Calorie split: 28% protein · 65% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love Brussels sprouts for their unique, savory flavor that transforms from bitter to sweet when cooked properly, and their versatility in dishes from roasts to stir-fries. They are a staple in many holiday meals and are celebrated for their ability to be both nutritious and delicious.
⚠️ Watch-outs & how to enjoy it better
Some find boiled Brussels sprouts bland or sulfurous if overcooked, and the added salt (2.08g sugar is a typo in data, but salt is a concern) can be an issue for those monitoring sodium intake. To counteract, pair with a squeeze of lemon or a dash of vinegar to brighten flavor, and use minimal added salt or choose low-sodium frozen varieties. Also, those with digestive sensitivities may experience gas due to their fiber and raffinose content—start with smaller portions and cook thoroughly to ease digestion.
Key benefits
- Rich in vitamin C and vitamin K, supporting immune and bone health.
- High in dietary fiber (4.1g per 100g) for digestive health and satiety.
- Low in calories and fat, making it ideal for weight management.
- Contains antioxidants like kaempferol and quercetin.
- Provides a good source of plant-based protein (3.64g per 100g).
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brussels sprouts are not a separate vegetable but a cultivar of wild cabbage (Brassica oleracea), and they were first cultivated in what is now Belgium around the 13th century, hence their name.
Full nutrition (USDA data · scales with serving)
| Water | 86.7 g |
| Energy | 42.0 kcal |
| Energy | 176 kj |
| Protein | 3.6 g |
| Total lipid (fat) | 0.39 g |
| Ash | 0.91 g |
| Carbohydrate, by difference | 8.3 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.48 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 56.0 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 259 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 45.7 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.54 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 101 ug |
| Folic acid | 0.00 ug |
| Folate, food | 101 ug |
| Folate, DFE | 101 ug |
| Choline, total | 18.1 mg |
| Betaine | 0.70 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 555 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 926 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1541 ug |
| Vitamin E (alpha-tocopherol) | 0.51 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 194 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.13 g |
| PUFA 20:4 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.14 g |
| Leucine | 0.16 g |
| Lysine | 0.17 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.11 g |
| Valine | 0.17 g |
| Arginine | 0.22 g |
| Histidine | 0.08 g |
FAQ
Are frozen Brussels sprouts as nutritious as fresh?
Yes, frozen Brussels sprouts are often just as nutritious as fresh because they are typically blanched and frozen shortly after harvest, which helps preserve vitamins and minerals.
How do I prevent Brussels sprouts from tasting bitter?
Avoid overcooking, which can intensify bitterness. Instead, cook them until just tender and pair with acidic ingredients like lemon juice or vinegar to balance flavors.
Can I eat Brussels sprouts if I have a thyroid condition?
Brussels sprouts contain goitrogens, which can interfere with thyroid function in large amounts. If you have a thyroid condition, consult your doctor and consider cooking them thoroughly to reduce goitrogen content.
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 0.42 kcal/g · 35% calories from protein · 4.1 g fiber · 2.1 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: 0.89 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.