Brussels sprouts, NS as to form, cooked
Common food
Photo: Wikipedia
Brussels sprouts are miniature, cabbage-like buds from the Brassica family, prized for their nutty, slightly sweet flavor when cooked properly. When roasted or pan-seared, they develop a delightful crispiness on the outside while remaining tender within. Nutritionally, they are a powerhouse, offering substantial fiber and protein for a vegetable with a modest calorie count.
Calorie split: 18% protein · 47% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love them for their transformative cooking potential—roasting caramelizes their natural sugars, creating a crispy, savory-sweet side dish. They are a versatile canvas for flavors like bacon, balsamic, or garlic, and are a staple of holiday feasts in many cultures.
⚠️ Watch-outs & how to enjoy it better
Overcooking can release sulfur compounds, leading to a bitter taste and strong odor. Those sensitive to FODMAPs or with thyroid conditions may need to moderate intake. To counteract bitterness, roast at high heat (400°F/200°C+) with oil until charred, or blanch briefly before sautéing to reduce sulfurous notes.
Key benefits
- Excellent source of dietary fiber (3.8g per 100g)
- High in vitamin K and vitamin C
- Contains plant-based protein (3.42g per 100g)
- Rich in antioxidants like kaempferol
🌍 Where it's eaten
💡 Did you know?
The vegetable is named after Brussels, Belgium, where its modern cultivation was popularized 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 do I prevent Brussels sprouts from tasting bitter?
Avoid overcooking. High-heat roasting or pan-searing caramelizes their natural sugars, reducing bitterness. You can also blanch them in boiling water for 1-2 minutes before sautéing.
Are Brussels sprouts good for weight management?
Yes, they are low in calories (67 kcal/100g) and high in fiber and protein, which promote satiety and help control appetite.
What's the best way to store them?
Store unwashed in a perforated plastic bag in the refrigerator's crisper drawer. Use within 3-5 days for optimal freshness.
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.