Brussels sprouts, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Brussels sprouts are miniature, cabbage-like buds with a dense, layered structure and a distinctive, slightly bitter, earthy flavor. When raw, they offer a firm, crunchy texture with a nutty, peppery finish. Nutritionally, they are a low-calorie powerhouse, delivering significant fiber and plant-based protein per 100g.
Calorie split: 26% protein · 69% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love them for their ability to transform from bitter to sweet and caramelized when roasted or sautéed. Their robust texture makes them a versatile side dish or salad ingredient in many cuisines.
⚠️ Watch-outs & how to enjoy it better
Raw Brussels sprouts can be tough and have a strong, sulfurous bitterness that some find off-putting. To counteract this, try shredding them thinly for salads, pairing with acidic dressings (like lemon or vinegar), or cooking them (roasting, sautéing) to mellow the flavor and improve digestibility.
Key benefits
- Rich in vitamin K for bone health
- High in vitamin C, an antioxidant
- Good source of dietary fiber for digestion
- Contains plant-based protein
- Low in calories and fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Brussels sprouts are not a hybrid or a miniature cabbage; they are a distinct cultivar of the same species (Brassica oleracea) as cabbage, broccoli, and kale, but grown for their lateral buds.
Full nutrition (USDA data · scales with serving)
| Water | 86.0 g |
| Energy | 43.0 kcal |
| Energy | 179 kj |
| Protein | 3.4 g |
| Total lipid (fat) | 0.30 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 8.9 g |
| Fiber, total dietary | 3.8 g |
| Total Sugars | 2.2 g |
| Sucrose | 0.46 g |
| Glucose | 0.81 g |
| Fructose | 0.93 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 69.0 mg |
| Potassium, K | 389 mg |
| Sodium, Na | 25.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 85.0 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.74 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 61.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 61.0 ug |
| Folate, DFE | 61.0 ug |
| Choline, total | 19.1 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 450 ug |
| Carotene, alpha | 6.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 754 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1590 ug |
| Vitamin E (alpha-tocopherol) | 0.88 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) | 177 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 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 | 0.05 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.10 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 |
| Phytosterols | 24.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.13 g |
| Leucine | 0.15 g |
| Lysine | 0.15 g |
| Methionine | 0.03 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Valine | 0.15 g |
| Arginine | 0.20 g |
| Histidine | 0.08 g |
FAQ
Are Brussels sprouts healthy?
Yes, they are nutrient-dense, low in calories, and high in fiber, vitamin C, and vitamin K.
How do I reduce the bitterness of Brussels sprouts?
Cook them (roast, sauté, or steam), add a sweet or acidic component (like balsamic vinegar or maple syrup), or pair with fatty ingredients (like bacon or olive oil).
Can I eat Brussels sprouts raw?
Yes, they can be eaten raw, often shredded in salads, but they are tougher and more bitter than when cooked.
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 0.43 kcal/g · 31% 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: 0.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.