The nutrition facts for Brussels sprouts include high amounts of fiber and vitamins C and K, all of which support overall health.
This vegetable comes from the cruciferous family, which also includes broccoli, cauliflower, and cabbage. You can prepare Brussels sprouts by sauteeing them with garlic and olive oil or serving them with lean protein and whole grains.
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Brussels sprouts are rich in antioxidants, which protect cells against oxidative stress from free radicals. Free radicals are unstable atoms that might cause cell damage, which increases the risk of cancer and heart disease.
Some of the antioxidants in Brussels sprouts include chlorophyll, flavonoids, and polyphenols.
There are about 3 grams of fiber in 1 cup of Brussels sprouts, or 11% of your daily fiber needs. Fiber helps regulate blood sugar levels and supports digestive health.
Fiber has also been shown to feed helpful gut bacteria. Gut bacteria can boost mood, support immunity, and lower inflammation.
Brussels sprouts are a source of vitamin C, with about 74 milligrams per cup. Vitamin C acts as an antioxidant, which protects against cell damage.
Vitamin C also helps repair tissue and supports immune health. It is essential for the growth of bones, teeth, skin, and cartilage.
Brussels sprouts are a good source of vitamin K, which helps blood clot and protects against bone loss. Brussels sprouts contain 156 micrograms of vitamin K per cup. This amount is more than the recommended DV for adults, which is 90–120 micrograms.
Brussels sprouts contain phytonutrients, which have anti-inflammatory and antioxidant properties. Phytonutrients are plant nutrients that lower inflammation and protect cells from damage.
The potential anti-inflammatory power of Brussels sprouts is tied to a decreased risk of cancer.
The antioxidant power of Brussels sprouts has been associated with a lower risk of diabetes. An increased intake of cruciferous vegetables might help protect against diabetes.
Brussels sprouts are non-starchy vegetables. These vegetables tend to be low in carbohydrates, which keeps blood sugar levels from getting too high.
The nutrition of a half cup of cooked Brussels sprouts includes:
- Calories: 28.1
- Fat: 0.39 grams (g)
- Carbohydrates: 5.54 g
- Protein: 1.99 g
- Fiber: 2.03 g
- Sodium: 16.4 milligrams (mg)
- Added sugars: 0 g
- Vitamin C: 48.4 mg, or 53.8% of the DV
- Vitamin K: 109 micrograms (mcg), or 90.8% of the DV
- Folate: 46.8 mcg, or 11.7% of the DV
Brussels sprouts have quite a few benefits, but there are some things to consider before eating them.
Possible risks include:
- Digestive symptoms: Be mindful of how many Brussels sprouts you eat at one time. Eating too much fiber can lead to digestive problems, such as bloating and cramps. The fiber content in Brussels sprouts may also worsen irritable bowel syndrome (IBS) symptoms.
- Interactions with blood thinners: Brussels sprouts are a source of vitamin K, which can interact with blood thinners.
- Impaired thyroid hormone production: Brussels sprouts can affect levels of iodine, a mineral that helps produce thyroid hormones. They contain goitrogens, which affect the body’s iodine use.
Make sure you prep Brussels sprouts properly before eating them. Rinse and scrub the vegetables with cold water. Remove leaves that look damaged, as well as the stem.
