Brussels sprouts, frozen, unprepared
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are young, miniature cabbages harvested at their peak and flash-frozen to lock in a vibrant, slightly sweet and nutty flavor. When cooked, they offer a tender-crisp texture that avoids the mushiness of overcooked cabbage. Nutritionally, they are a powerhouse of fiber and plant-based protein for very few calories.
Calorie split: 30% protein · 63% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love them for their satisfying, hearty texture and complex flavor that caramelizes beautifully when roasted or pan-fried. They are a beloved staple in holiday meals and weeknight dinners alike for their versatility.
⚠️ Watch-outs & how to enjoy it better
They contain raffinose, a complex sugar that can cause gas and bloating in some individuals. To minimize this, cook them thoroughly and start with smaller portions. They are also part of the cruciferous family, which some people with sensitive digestion may need to ease into.
Key benefits
- Excellent source of dietary fiber for digestive health.
- High in Vitamin K, essential for bone health and blood clotting.
- Provides a good amount of plant-based protein for a vegetable.
- Rich in antioxidants like kaempferol and sulforaphane.
- Low in calories and naturally low in fat.
🌍 Where it's eaten
💡 Did you know?
Brussels sprouts are not a modern invention; they were cultivated in Belgium as early as the 13th century and were a common street food in Brussels by the 16th century.
Full nutrition (USDA data · scales with serving)
| Water | 87.1 g |
| Energy | 41.0 kcal |
| Energy | 170 kj |
| Protein | 3.8 g |
| Total lipid (fat) | 0.41 g |
| Ash | 0.88 g |
| Carbohydrate, by difference | 7.9 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 370 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.31 mg |
| Copper, Cu | 0.03 mg |
| Manganese, Mn | 0.31 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 74.1 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.64 mg |
| Pantothenic acid | 0.28 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 123 ug |
| Folic acid | 0.00 ug |
| Folate, food | 123 ug |
| Folate, DFE | 123 ug |
| Choline, total | 17.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 370 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 617 iu |
| Vitamin E (alpha-tocopherol) | 0.50 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 189 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 4:0 | 0.00 g |
| SFA 6:0 | 0.00 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 |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.13 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.15 g |
| Leucine | 0.17 g |
| Lysine | 0.17 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.11 g |
| Valine | 0.17 g |
| Arginine | 0.23 g |
| Histidine | 0.09 g |
FAQ
How do I cook frozen Brussels sprouts without them getting mushy?
For the best texture, do not thaw them first. Roast them directly from frozen on a high-heat baking sheet (400-425°F / 200-220°C) with oil, or pan-sear them in a hot skillet. This helps evaporate moisture and promotes browning.
Why do my Brussels sprouts taste bitter?
Bitterness can come from overcooking or from the sprouts' natural glucosinolates. To reduce bitterness, cook them until just tender-crisp. Roasting or sautéing with a sweet element like balsamic vinegar, maple syrup, or apples can also balance the flavor.
Are frozen Brussels sprouts as nutritious as fresh?
Yes, often more so. Flash-freezing shortly after harvest locks in nutrients that can degrade over time in fresh produce. They retain high levels of vitamins, minerals, and antioxidants.
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 0.41 kcal/g · 37% calories from protein · 3.8 g fiber · 2.0 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.