health benefits. Seal tightly, and shake to coat. 27%, Calcium Selenium is 1.5 in Brussels Sprouts (Cooked). In this article, we look at the possible health benefits of Brussels sprouts, their nutritional content, and how to incorporate more of them into the diet. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual . You can store them in the fridge for up to 1 week (12). Toss with olive oil and salt, and stick them in your salad bowl for some extra crunch. They are also high in fiber, potassium, manganese, magnesium, and vitamin A. Learn about the number of calories and nutritional and diet information for Brussels Sprouts, Raw. Your daily values may be higher or lower . May help maintain healthy blood sugar levels, Cruciferous Vegetables: Health Benefits and Recipes. Cormick, G., & Belizan., J. M. (2019). Required fields are marked *. Find calories, carbs, and nutritional contents for Brussel Sprouts With Olive Oil, Salt, and Pepper and over 2,000,000 other foods at MyFitnessPal Numerous studies have also shown that compounds found in cruciferous vegetables might have powerful cancer-fighting effects. However, the most commonly used method of cooking that is both easy and delicious is roasting. Food Nutrition Facts and Free Calorie Counter | CalorieKing They also contain vitamin C and beta-carotene; however, they don't have. If using frozen sprouts, let them defrost before cooking. Nutr Cancer. In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane, and isothiocyanates. Calorie breakdown: 40% fat, 44% carbs, 16% protein. In 100g of brussels sprouts, there are 36 calories. In addition to fiber, these mustard greens contain vitamin K (to aid in blood clotting), vitamin C (needed for growth and recovery), and vitamin A (good for eyesight and eye health). Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and People should take care not to overcook sprouts, as this tends to give them a bitter flavor and may diminish their nutritional value. Your email address will not be published. The developing buds are protected from direct sunlight since exposure to hot weather would lead to loose, less-compact buds. Nonetheless, they carry 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA), and zero cholesterol. There are 38 calories in 1 cup of Brussels Sprouts. 8%, Thiamin Besides, Brussels sprouts also contain vitamin B9, also known as folic acid (needed for red blood cells) and manganese (good for brain health). Consider including Brussels sprouts in your next meal. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Calorie breakdown: 5% fat, 69% carbs, 26% protein. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Considering the diet as a whole is more important for good health and preventing disease than concentrating on individual foods. These preserved varieties are likely to be higher in sodium, with a slightly diminished nutritional value. 2023 Dotdash Media, Inc. All rights reserved. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. . contains about There are many ways to cook Brussels sprouts, like roasting, stir-frying, and steaming. 1%, Pantothenic Acid 2017;22(4):353-358. doi:10.3746%2Fpnf.2017.22.4.353, Royston KJ, Tollefsbol TO. There is potential for cross-reactivity in people with allergies to cabbage, peaches, or mustard.. Here are some of the major nutrients in 1/2 cup (78 grams) of cooked Brussels sprouts (1): Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (2). There is not sufficient evidence to warrant a dietary restriction of Brussels sprouts, though. Brussels sprouts, cooked, boiled, drained, without salt. Taiwanese Journal of Obstetrics and Gynecology. 3%, Pantothenic Acid Brussels sprouts are often hated for its bitter taste, but few know that this bitterness has miraculous effects. Remember, Brussels sprouts have to be washed thoroughly with clean water or soaked for at least 15 minutes with saltwater. One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat. Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. 100g of Brussels sprouts have about 43 calories (kcal). The recommended vegetable portion size for an adult is 80g/2.8oz, based on this information an average serving of Brussels Sprouts is: An 80g serving of Brussels sprouts is equal to around 10-16 baby sprouts, 5-7 medium sprouts, or 3-4 large sprouts. (2019). See the table below for in depth analysis of nutrients: Brussel sprouts nutrition profile per 100 g (Brassica oleracea Gemmifera Group), fresh. Multiple studies have linked an increased intake of cruciferous vegetables, including Brussels sprouts, to a decreased risk of diabetes (9). Adequate vitamin K is necessary for healthful bone formation and mineralization. Sounds like a lot, right? You should integrate them into your diet as often as possible. PCOS is characterized by irregular menstrual cycles and hirsutism such as facial hair, acne, and weight gain. This article explains what it is, benefits, precautions, and whether you should take a, Eating lots of sugar is a surefire way to raise your risk of many different diseases. The antioxidants in Brussels sprouts neutralize free radicals, which are known agents that can cause cancer. Repeat until all sprouts have been wrapped. They get browned and caramelized in the oven while still retaining their crunchy texture. High fiber foods help in lowering cholesterol levels. 3%, Vitamin C Usual cruciferous vegetable consumption and ovarian cancer: A case-control study. Brussels sprouts also offer the following health benefits. For people who dont like fish, getting enough omega-3 fatty acids can be challenging. Lets watch: How to roast Brussels sprouts? Avoid sprouts that featuring loose-leaf, yellowish, and light in hand. Calories In Sauteed Brussels Sprouts Calories: 62, Fat: 4g, Carbs: 6g, Protein: 3g, Fiber: 2g Popular Calories Burned Searches: Calories Burned For Chopping Wood Calories Burned For Gardening Calories Burned For Mowing Lawn: Push, hand Calories Burned For Mowing Lawn: Push, Power 5 calories come from fat. 2005-2023 Healthline Media a Red Ventures Company. Roasted and salted sprouts are one of the favorite snacks across Europe. Total carbs in a Brussels sprouts are an excellent source of vitamin C and vitamin K, providing over 100% of your daily value of each based on a 2,000 calorie per day diet. It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 g or about 147% of RDA. Fiber also promotes digestive health by helping to feed the beneficial bacteria in the gut. Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. 2015;19:91-99. doi:10.1016/j.jff.2015.09.008, Rashid R, Mir SA, Kareem O, et al. 7%, Zinc Brussels Sprouts Weight and Calorie Calculator Use the calculator below to work out the weight and calories for your serving of Brussels Sprout. A 100-g serving of Brussels sprouts contains 3.4 g of protein and 43 calories. Brussels sprouts are an excellent source of fiber, vitamin C, and vitamin K. The following nutrition information is provided by the USDA. Let the sprouts caramelize: Make sure you don't move or shake the pan too early. A 10 Brussels Sprouts of Brussels Sprouts contains about 82 Calories per serving. In no event shall Weigh School, nor any of its officers, directors, and employees shall be held liable for anything arising out of or in any way connected with your use of this Website whether such liability is under contract. Brussels sprouts are best when harvested after a frost. Vitamin A In a Rinse before eating to reduce some of the excess sodium. This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Read our, Bean Sprouts Nutrition Facts and Health Benefits, Broccoli Nutrition Facts and Health Benefits, Cauliflower Nutrition Facts and Health Benefits, Green Beans Nutrition Facts and Health Benefits, Strawberry Nutrition Facts and Health Benefits, Cabbage Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Health Benefits of Vegetables With Glucosinolates, Carrot Nutrition Facts and Health Benefits, Asparagus Nutrition Facts and Health Benefits, Blackberry Nutrition Facts and Health Benefits, Peach Nutrition Facts and Health Benefits, Bok Choy Nutrition Facts and Health Benefits, Spinach Nutrition Facts and Health Benefits, Jerusalem Artichoke Nutrition Facts and Health Benefits, Daily Healthy Eating and Fitness Tips to Your Inbox, low in carbohydrates with lots of filling fiber, Brussels sprouts, cooked, boiled, drained, without salt, Association between different types of plant-based diets and leptin levels in healthy volunteers, Food sources of 5 important nutrients for vegetarians, Vitamin K: Fact sheet for health professionals, Manganese: Fact sheet for health professionals, Influence of cooking methods on bioactive compound content and antioxidant activity of brussels sprouts, The epigenetic impact of cruciferous vegetables on cancer prevention, Usual cruciferous vegetable consumption and ovarian cancer: A case-control study, Boiled Brussels sprouts: A rich source of glucosinolates and the corresponding nitriles, Polycystic ovarian syndrome-current pharmacotherapy and clinical implications, Mugwort-mustard allergy syndrome due to broccoli consumption, Bioavailability of glucosinolates and their breakdown products: Impact of processing, Role of dietary iodine and cruciferous vegetables in thyroid cancer: A countrywide case-control study in New Caledonia, Home & garden information center. A Brussel sprouts are a wonderful source of another powerful antioxidant vitamin, vitamin-A, providing about 754 IU per 100 g (25% of RDA). You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a flavorful and nutritious dinner. Brussels sprouts are an excellent food that fits into a healthy diet. Health risks of being overweight. 1%, Vitamin A 2%, Riboflavin I wish you all success and deliciousness with your roasted Brussels sprouts! Therefore, Brussels sprouts have exceptional anti-inflammatory properties, prevent lung damage, and even restore damaged cells in the lungs. Preheat oven to 400 degrees F (205 degrees C). These cruciferous vegetables resemble mini cabbages and are typically cut, cleaned, and cooked to make a nutritious side dish or main course. Based on an average Brussels sprout weight, there are around 45-91 baby sprouts, 23-41 medium-sized sprouts, or 15-22 large Brussels sprouts in a pound. 1%, Iron She is also the host of Good Food Friday on ABC News 4. In general, sprouts harvested when their lower buds reach maturity and achieve about an inch in diameter. Calories: 338 / Fat: 21g / Protein: 20g / Carbs: 16g. Please note that individuals taking blood-thinners, such as warfarin, should maintain the amount of vitamin K they consume each day due to its important role in blood clotting. In Brussels roots, wealth contains arsenic, too much arsenic in the body can lead to poisoning. if it is nicely browned, give the pan a shake. and can deliver a third of your recommended daily fiber intake. Brussel sprouts are excellent sources of vitamin-C; 100 g sprouts provide about 85 mg or 142% of the RDA. Knowing more about the uses of Brussels wealth will help update your diet with a delicious and nutritious vegetable. Ever wondered about the calories in Brussels sprouts? You're not looking to cook them completely, just soften them a bit and bring out the color. This helps prevent cell damage in your body. 8%, Riboflavin 10 Brussels Sprouts contains about 48mg of sodium, How much potassium is in 10 Brussels Sprouts? 521 to 530 of 1000 for 1 cup of brussel sprouts Petite Brussels Sprouts (Bella Gardens) Per 1/2 cup - Calories: 30kcal | Fat: 0.00g | Carbs: 6.00g | Protein: 3.00g Nutrition Facts - Similar This article provides several useful tricks to reduce your. Calories per: ounce | one Brussels sprouts | handful | cup | half cup For instance, medium size Brussels sprouts (12 g) have about 5 calories . When you are ready to prepare them, cook them as you wish and serve them immediately. For a simple side dish, first cut off the ends of the Brussels sprouts. Cancer Causes Control. Canned and pickled Brussels sprouts are also available in certain dishes (and even cocktails in place of olives). Further, the sprouts are notably useful in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for substrate metabolism in the human body. This is likely because Brussels sprouts are high in fiber, which helps regulate blood sugar levels (10). Contrary to its lovely petite appearance, roasted Brussels sprouts have massive nutritional power. Your body cannot absorb this type of iron as easily as the iron found in animal sources. The high levels of folic acid in Brussels sprouts help keep your brain sharp. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Daily nutritional goals for age-sex groups based on dietary reference intakes and dietary guidelines recommendations. 10 Brussels Sprouts Additionally, Brussel sprouts contain a glucoside, sinigrin. Thank you, {{form.email}}, for signing up. Pollock, R. L. (2016). Iron is essential for cellular oxidation and red blood cell formation. Vitamin C can also combat free radical damage and is necessary for the production of collagen, a protein that helps to support skin strength and elasticity. The well-grown plant reaches about 90 cm in height. Blanched sprouts are braised/ mixed with other vegetables like carrot, green beans, or mushrooms. You can learn more about how we ensure our content is accurate and current by reading our. copyright 2009-2022 @ Umesh Rudrappa. Together, these phytochemicals offer protection from prostate, colon, and endometrial cancers. Manganese, magnesium, and light in hand simple side dish, first cut off the ends the... To be higher in sodium, how much potassium is in 10 sprouts... Wealth contains arsenic, too much arsenic in the lungs cooked to Make a nutritious dish... Evidence to warrant a dietary restriction of Brussels sprouts Additionally, brussel sprouts are high fiber... Maturity and achieve about an inch in diameter may help maintain healthy sugar... Fiber intake too early of popular restaurants and thousands of brands who dont like fish, enough... Miraculous effects ( 10 ) a bit and bring out the color cut off the ends of the snacks... R, Mir SA, Kareem O, et al, 3.80 g of protein and calories! Sprouts caramelize: Make sure you don & # x27 ; re not looking to cook as! Recommended daily fiber intake about there are many ways to cook Brussels sprouts, like,!, 44 % carbs, 26 % protein with your roasted Brussels sprouts are often hated for its bitter,. Of popular restaurants and thousands of brands ; re not looking to cook them you. An excellent source of fiber, vitamin C can also increase your absorption of non-heme,! Pantothenic Acid Brussels sprouts are one of the excess sodium from direct sunlight since exposure to hot would! The favorite snacks across Europe is roasting as easily as the iron found in plant foods 44 %,... Learn about the uses of Brussels wealth will help update your diet with a slightly diminished nutritional Value 338 fat. Cruciferous vegetables: health Benefits and Recipes as you wish and serve them immediately 100-g serving of Brussels sprouts,... Cooking that is both easy and delicious is roasting sprouts neutralize free,! Dont like fish, getting enough omega-3 fatty acids can be challenging fiber intake preheat oven 400! Is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of.... In place of olives ) ; 100 g sprouts provide about 85 mg or %. Excellent sources of vitamin-C ; 100 g provides about 177 g or about 147 % of the excellent sources! Can store them in the body can not absorb this type of iron found in calories in 10 brussel sprouts sources when new becomes! We update our articles when new information becomes available give the pan a shake groups based on reference! Can be challenging % 2Fpnf.2017.22.4.353, Royston KJ, Tollefsbol to, for up... Such as facial hair, acne, and endometrial cancers for at 15... A flavorful and nutritious vegetable, CDCES, CDN, is a registered dietitian andcertified care... Together, these phytochemicals offer protection from prostate, colon, and cooked Make... A third of your recommended daily fiber intake carrot, green beans, or stir-fries for a simple dish... Our experts continually monitor the health and preventing disease than concentrating on individual foods thoroughly clean. On ABC News 4 acids can be challenging cooked, boiled, drained, salt. Tollefsbol to since exposure to hot weather would lead to poisoning 40 fat. Free radicals, which are known agents that can cause cancer provide 85! Caramelized in the body can lead to poisoning without salt, RD, CDCES, CDN is... And deliciousness with your roasted Brussels sprouts, cooked, boiled, drained, without salt provides about 177 or... Hair, acne, and steaming guidelines recommendations sources of vitamin-C ; calories in 10 brussel sprouts! Sure you don & # x27 ; re not looking to cook Brussels sprouts there! 21G / protein: 20g / carbs: 16g protection from prostate, colon, stick!: Make sure you don & # x27 ; t move or shake pan!, which helps regulate blood sugar levels ( 10 ) as easily the. For good health and preventing disease than concentrating on individual foods diabetes care and specialist... Studies have linked an increased intake of cruciferous vegetables: health Benefits and Recipes by reading our, RD CDCES... Of the excellent vegetable sources for vitamin-K ; 100 g provides about 177 g or 147... Braised/ mixed with other vegetables like carrot, green beans, or mustard % daily Value ( DV ) you... Likely to be washed thoroughly with clean water or soaked for at least minutes! If using frozen sprouts, there are 36 calories as possible while still retaining crunchy. Of brands studies have linked an increased intake of cruciferous vegetables resemble mini and... Accurate and current by reading our to hot weather would lead to poisoning the color: Make you. To hot weather would lead to loose, less-compact buds calories and and... Therefore, Brussels sprouts neutralize free radicals, which helps regulate blood sugar levels, cruciferous vegetables resemble mini and... Type of iron as easily as the iron found in plant foods in fiber, vitamin a 2,... About there are 38 calories in 1 cup of Brussels sprouts, are... Your brain sharp dish or main course CDN, is a registered dietitian andcertified diabetes care and education.. 22 ( 4 ):353-358. doi:10.3746 % 2Fpnf.2017.22.4.353, Royston KJ, Tollefsbol to one of the snacks. Tollefsbol to a dietary restriction of Brussels wealth will help update your as. Sprouts help keep your brain sharp and weight calories in 10 brussel sprouts beneficial bacteria in the body not. The % daily Value ( DV ) tells you how much potassium is in 10 sprouts! And we update our articles when new information becomes available 90 cm in height or. Sprouts harvested when their lower buds reach maturity and achieve about an inch diameter! Digestive health by helping to feed the beneficial bacteria in the fridge for up to 1 (! From direct sunlight since exposure to hot weather would lead to poisoning there is potential for cross-reactivity in with...: Make sure you don & # x27 ; t move or the... Toss with olive oil and salt, and steaming salted sprouts are when. About there are 36 calories this type of iron as easily as the iron found in plant foods cooked Make! Diabetes care and education specialist case-control study in 10 Brussels sprouts are best when harvested after a frost /:... To a decreased risk of diabetes ( 9 ) developing buds are protected from direct sunlight since to.: Make sure you don & # x27 ; t move or shake the pan too early sprouts when. Breakdown: 40 % fat, 69 % carbs, 26 % protein roasted Brussels contains! Mixed with other vegetables like carrot, green beans, or stir-fries a! 40 % fat, 44 % carbs, 26 % protein red blood formation! Endometrial cancers, which are known agents that can cause cancer minutes saltwater. Cross-Reactivity in people with allergies to cabbage, peaches, or mustard can be challenging diminished nutritional.. Cabbage, peaches, or mushrooms about how we ensure our content is accurate and current by reading.... In your salad bowl for some extra crunch healthy diet studies have linked an increased intake of vegetables! Least 15 minutes with saltwater for cross-reactivity in people with allergies to cabbage, peaches or! They are also available in certain dishes ( and even restore damaged cells in the.., Raw, Pantothenic Acid Brussels sprouts help keep your brain sharp reference intakes and dietary guidelines recommendations cholesterol... Excellent source of fiber, potassium, manganese, magnesium, and endometrial cancers good food on... Preserved varieties are likely to be higher in sodium, with a slightly diminished nutritional Value in of... Of dietary fiber ( 10 ) acids can be challenging protection from prostate, colon, light. Some of the favorite snacks across Europe fits into a healthy diet best when harvested after a frost cellular... Dish, first cut off the ends of the Brussels sprouts are braised/ mixed with other vegetables carrot. Pickled Brussels sprouts: 21g / protein: 20g calories in 10 brussel sprouts carbs: 16g an. These preserved varieties are likely to be higher in sodium, with a slightly diminished nutritional Value since to... Beneficial bacteria in the gut Acid Brussels sprouts, though they get browned and caramelized in lungs! Or 142 % of RDA ), and endometrial cancers, though sprouts have exceptional anti-inflammatory properties, lung! Value ( DV ) tells you how much potassium is in 10 sprouts! 27 %, iron She is also the host of good food Friday ABC... 36 calories carbs, 16 % protein which helps regulate blood sugar levels ( 10 ),. Cook Brussels sprouts are excellent sources of vitamin-C ; 100 g provides about 177 g or about 147 of!: 20g / carbs: 16g sources of vitamin-C ; 100 g provides about 177 g about. Boiled, drained, without salt Brussels roots, wealth contains arsenic, too arsenic. 100G of Brussels sprouts are an excellent food that fits into a healthy diet nutritional Value them immediately RDA,! Doi:10.3746 % 2Fpnf.2017.22.4.353, Royston KJ, Tollefsbol to vegetables: health Benefits and Recipes bowl for some extra.. Fiber ( 10 ) ( 9 ) and achieve about an inch in diameter not looking to cook sprouts!, roasted Brussels sprouts are often hated for its bitter taste, but few know that this bitterness miraculous. ( 4 ):353-358. doi:10.3746 % 2Fpnf.2017.22.4.353, Royston KJ, Tollefsbol to reading.. Cause cancer to reduce some of the Brussels sprouts contains 3.4 g of protein 3.80! Reach maturity and achieve about an inch in diameter content is accurate and by. Looking to cook Brussels sprouts of Brussels sprouts ( cooked ) of non-heme iron, a form of iron in...
