Chickpeas and almonds contain almost as much protein as steak
While eating 100g of steak could contain up to 25g of protein, the same amount of chick peas contains 21g and almonds a whopping 28g!
Here’s a clear snapshot of the nutritional value of Brussels sprouts, using raw Brussels sprouts, per 100 g (about 1 cup shredded) as the reference.
Nutrition Facts (per 100 g)
• Calories: ~43 kcal
• Protein: ~3.4 g
• Carbohydrates: ~9 g
o Fiber: ~3.8 g
o Sugars: ~2.2 g
• Fat: ~0.3 g
Key Vitamins
• Vitamin C: ~85 mg (≈95% DV)
Supports immune health and collagen production
• Vitamin K: ~177 mcg (≈150% DV)
Essential for blood clotting and bone health
• Folate (B9): ~61 mcg
Important for cell growth and DNA synthesis
• Vitamin A (beta-carotene): Moderate amounts
Supports vision and immune function
Minerals
• Potassium: ~389 mg
• Manganese: ~0.3 mg
• Iron: ~1.4 mg
• Magnesium: ~23 mg
Health Benefits
• High in fiber: Supports gut health and blood sugar control
• Cruciferous compounds (glucosinolates): Linked to reduced inflammation and potential cancer-protective effects
• Heart-healthy: Potassium + fiber help regulate blood pressure
• Low calorie, nutrient dense: Excellent for weight-conscious meals without sacrificing nutrition
Brussels Sprouts: Nutritional Value & Why They Punch Above Their Weight
Brussels sprouts are one of the most nutrient-dense vegetables you can put on a plate. As a member of the cruciferous family (alongside broccoli, cabbage, and kale), they deliver a rare combination of fiber, vitamins, minerals, and protective plant compounds—all for very few calories.
They’re also deceptively versatile: roasted, shaved raw, fermented, or braised, Brussels sprouts maintain much of their nutritional value when cooked properly.
Macronutrient Profile (Raw, per 100 g / ~1 cup shredded)
• Calories: ~43 kcal
• Protein: ~3.4 g
• Carbohydrates: ~9 g
• Dietary Fiber: ~3.8 g
• Sugars: ~2.2 g
• Fat: ~0.3 g
What this means:
• High fiber relative to calories, making them extremely filling
• Surprisingly high protein for a vegetable
• Very low glycemic impact, especially when cooked with fat or protein
This is why Brussels sprouts work so well in weight management, blood sugar control, and heart-healthy diets.
Fiber: The Unsung Hero
Brussels sprouts are rich in both soluble and insoluble fiber.
Benefits of fiber in Brussels sprouts:
• Supports digestive health and regularity
• Helps stabilize blood sugar
• Contributes to cholesterol reduction
• Feeds beneficial gut bacteria (prebiotic effect)
At nearly 4 grams of fiber per cup, Brussels sprouts provide about 15% of daily fiber needs in a very small portion.
Vitamin Powerhouse
Vitamin C – Immune & Tissue Support
• ~85 mg per 100 g
• Nearly a full day’s requirement in one serving
Vitamin C:
• Supports immune function
• Aids iron absorption
• Plays a role in collagen production (skin, joints, blood vessels)
Even after cooking, Brussels sprouts retain significant vitamin C, especially when roasted or sautéed.
Vitamin K – Bone & Blood Health
• ~177 mcg per 100 g (over 150% DV)
Vitamin K:
• Essential for blood clotting
• Supports bone density
• Works synergistically with vitamin D and calcium
This makes Brussels sprouts particularly valuable for aging adults and bone health.
Folate (Vitamin B9)
• ~61 mcg per 100 g
Folate is critical for:
• Cell growth and repair
• DNA synthesis
• Pregnancy and fetal development
This also makes Brussels sprouts beneficial in plant-forward and vegetarian diets.
Vitamin A (Beta-Carotene)
• Moderate amounts (converted by the body as needed)
Supports:
• Vision
• Immune function
• Skin health
Mineral Content
Potassium – Heart & Muscle Function
• ~389 mg per 100 g
Potassium:
• Helps regulate blood pressure
• Supports muscle contraction
• Balances sodium intake
Brussels sprouts contribute meaningfully to cardiovascular health.
Iron (Plant-Based)
• ~1.4 mg per 100 g
While non-heme iron is less absorbable than animal sources, pairing Brussels sprouts with:
• Vitamin C (already present)
• Acidic ingredients (lemon, vinegar)
…significantly improves absorption.
Magnesium & Manganese
• Support enzyme function
• Aid metabolism
• Contribute to bone health
Phytonutrients & Protective Compounds
This is where Brussels sprouts truly shine.
Glucosinolates
Naturally occurring sulfur-containing compounds that:
• Break down into isothiocyanates
• Support detoxification enzymes in the liver
• Are linked to reduced inflammation and cancer risk
Sulforaphane
• One of the most studied plant compounds in nutrition science
• Associated with:
o Cellular protection
o Anti-inflammatory effects
o Potential cognitive benefits
Light cooking (roasting, sautéing, steaming briefly) preserves these compounds better than boiling.
Brussels Sprouts & Gut Health
Brussels sprouts:
• Feed beneficial gut bacteria
• Promote microbial diversity
• Help maintain gut barrier integrity
This contributes to:
• Improved digestion
• Reduced systemic inflammation
• Better immune regulation
For people sensitive to cruciferous vegetables, thorough cooking and smaller portions often improve tolerance.
Cooked vs Raw: Nutritional Differences
Raw Brussels Sprouts
• Higher vitamin C
• Maximum enzyme activity
• Crunchy, peppery flavor
Cooked Brussels Sprouts
• Slightly lower vitamin C
• Better digestibility
• Improved mineral absorption
• Enhanced flavor through caramelization
Roasting is the best balance between flavor and nutrition.
Best Ways to Maximize Nutritional Value
1. Roast at high heat (400–425°F) with olive oil
2. Avoid boiling unless using the cooking liquid
3. Pair with healthy fats for vitamin A & K absorption
4. Add acid (lemon, vinegar) to improve mineral uptake
5. Don’t overcook—tender with crisp edges is ideal
Who Benefits Most from Brussels Sprouts?
• Adults focused on heart health
• People managing blood sugar or weight
• Anyone eating a plant-forward or Mediterranean diet
• Older adults are concerned with bone density
• Athletes need nutrient-dense, low-calorie fuel
Bottom Line
Brussels sprouts are:
• Low calorie
• High fiber
• Rich in vitamins C and K
• Loaded with protective plant compounds
They’re one of the most nutritionally efficient vegetables available, especially when cooked thoughtfully.
