Brussels sprouts provide vitamin K, vitamin C, fiber, and antioxidants that support bones and digestion.
Nutrition
One cup of cooked Brussels sprouts (156 g) has about 56 calories, 4 g of fiber, 4 g of protein, 97 mg of vitamin C (108 percent DV) and 218 mcg of vitamin K (182 percent DV) (USDA).
Benefits
- Vitamin K for bone health and clotting.
- Vitamin C for immunity.
- Fiber for digestion.
- Glucosinolates have been studied for cancer prevention.
Cautions
- Vitamin K can interact with warfarin.
- May cause gas.
Cooking
Roast at 400 F for 20 to 25 minutes for caramelized flavor. Overboiling creates sulfur smell.
Family
They belong to the cabbage family (Brassicaceae).
Nutrition data
One cup (88 grams) of raw Brussels sprouts has about 38 calories, 8 grams of carbohydrate, 3.3 grams of fiber and 3 grams of protein. A half cup cooked serving supplies about 70% to 100% of the daily value of vitamin K and more than 80% of vitamin C. They also provide folate, manganese, vitamin A and potassium.
Glucosinolates and cancer research
Brussels sprouts are cruciferous vegetables, rich in glucosinolates such as sinigrin. When chopped or chewed, they convert to isothiocyanates and indoles, which in lab studies protect cells from damage and may block cancer development. Population studies link high cruciferous intake with lower risks of some cancers, especially lung and colorectal, but results vary and diet is only one factor.
Heart and blood sugar
The fiber and potassium in sprouts support healthy cholesterol and blood pressure. Their low glycemic load fits diabetic diets. Some trials show better insulin sensitivity with high fiber vegetable diets.
Bone health
Vitamin K is needed to bind calcium to bone proteins. Intake of 90 to 120 micrograms a day is advised, and a cup of sprouts provides more than that. People on warfarin should keep vitamin K intake consistent and speak with their doctor.
Cautions
- Gas and bloating from raffinose and fiber, easing with regular intake.
- Goitrogens in large raw quantities may interfere with thyroid function in people with iodine deficiency.
- Oxalates are low, but those with a history of kidney stones should vary vegetables.
Cooking
- Roast at 400 F for 20 to 25 minutes with olive oil and salt for sweet, crisp results.
- Steam for 5 to 6 minutes. Overcooking releases sulfur compounds and gives the bitter smell.
- Shred raw for salads.
- Halve them for even cooking, and cut a cross in the stem for whole sprouts.
Selecting and storing
Choose firm, bright green, tight heads of similar size. Store them unwashed in the fridge, where they keep for 3 to 5 days, and longer if still on the stalk. They freeze well after blanching for 3 to 4 minutes.
Family
They belong to the Brassica family with cabbage, broccoli, kale and cauliflower. The plant was developed in Belgium in the 1500s and takes its name from Brussels. California produces most US sprouts.
Preparation and flavor science
Brussels sprouts taste bitter when overcooked because sulfur compounds are released. Roasting at 400 F (200 C) for 20 to 25 minutes caramelizes the sugars and gives crisp edges. Halve sprouts and score the stem end for even cooking. Boiling for too long lowers vitamin C and creates a strong smell. A cup of cooked sprouts has about 56 calories, 4 g of fiber and 218 percent of the daily value of vitamin K. They also provide vitamin C, folate and potassium. The vegetable is a cultivar of the cabbage family named after Brussels, Belgium, where it was grown widely in the 16th century.
Based on data from the USDA FoodData Central
