Calorie breakdown: 5% fat, 69% carbs, 26% protein. 10 Brussels Sprouts Brussels sprouts are extremely rich in vitamins and fiber. 5) Eye health food: Lutein is an antioxidant found in green leafy vegetables like spinach and kale; it protects against age-related macular degeneration, an eye disease causing vision loss among older adults who have been diagnosed with AMD. 3) Folate (folic acid): This B vitamin helps prevent birth defects like spina bifida by helping new cells grow form properly in unborn babies. Some Facts Related To Calories In A Grilled Pork Chop, Amazing With Greek Salad With Chicken Calories, Every 100g of Brussels sprouts contains up to 3.5g of fiber, vitamin K helps to increase bone density and reduce the risk of fractures. However, Brussels sprouts are not a complete source of all the essential amino acids, so it is important to eat a variety of protein sources rather than relying on Brussels sprouts alone. Brussel sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. Benefits, Side Effects, and More, 13 Simple Ways to Stop Eating Lots of Sugar, Is MSG Truly Unhealthy? (adsbygoogle=window.adsbygoogle||[]).push({}); Brussels sprouts are winter crops flourishing well under cool weather and light frosting conditions. According to the United States Department of Agriculture (USDA)s FoodData Central database, 1 cup of raw Brussels sprouts provides: 1 cup of cooked Brussels sprouts contains: Consuming the same amount of Brussels sprouts will also provide the following nutrients, with percentages calculated from the Dietary Guidelines for Americans: Brussel sprouts pack a nutritional punch. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Similar to other cruciferous vegetables, Brussels sprouts can help control blood sugar levels. Nutrition Facts Food Nutrition Facts and Free Calorie Counter | CalorieKing However, the most commonly used method of cooking that is both easy and delicious is roasting. Save my name, email, and website in this browser for the next time I comment. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, a series on the health benefits of popular foods, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411786/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/342600/nutrients, https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/, https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/, https://www.cdc.gov/pcd/issues/2014/13_0390.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221300/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413254/, https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998357/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973479/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/, https://ods.od.nih.gov/factsheets/VitaminC-Consumer/, https://ods.od.nih.gov/factsheets/VitaminK-Consumer/#h9, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742605/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882156/, Skipping breakfast and fasting may compromise the immune system. 10 Brussels Sprouts contains about 82 Calories per serving. Brussels sprouts have about 50 calories per cup, 200 calories per pound and 10 calories per ounce (30 grams). Number of Brussels Sprouts in your portion* Brussels sprouts are a member of the cruciferous family, which includes broccoli, cabbage and kale. Brussels sprouts are very nutrient dense, providing over 100% of your daily value for vitamins C and K in a low-calorie, nearly fat-free package. This keto roasted garlic cauliflower is another great option for a quick and easy side dish. Step 4: Then sprinkle the feta cheese on the roasted Brussels sprouts and enjoy. Sodium causes the body to retain water and a low sodium diet helps in controlling high blood pressure and water build up. In a large glass bowl, toss wrapped sprouts with brown sugar, until they are well coated. Enjoy them raw and shredded in a salad or roasted with a drizzle of olive oil. Di Noia, J. Other Common Serving Sizes: Serving Size Calories; 1 sprout: 8: 1 oz: 12: 1 cup: 38: 100 g: 43: 1 lb: 195: Related Types of Brussels Sprouts: Brussels Sprouts (Frozen) Hanover Premium Petite Brussels Sprouts: Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Including the antioxidant vitamin C as part of the diet can help protect skin cells against sun damage and pollution. Many Brussels sprouts recipes call for bacon, butter, or maple syrup, quickly racking up the saturated fat and sugar content. Many of your body's basic functions, from reproduction to infection-fighting, rely on selenium, an important mineral. Vitamin C can also increase your absorption of non-heme iron, a form of iron found in plant foods. Taiwanese Journal of Obstetrics and Gynecology. 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). Brussel sprouts are 21st on this list, meaning they rank highly for nutritional density alongside many other cruciferous vegetables. Therefore, Brussels sprouts have exceptional anti-inflammatory properties, prevent lung damage, and even restore damaged cells in the lungs. Remember, Brussels sprouts have to be washed thoroughly with clean water or soaked for at least 15 minutes with saltwater. Brussel sprouts are cool-season vegetables. Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. Carrots contain nutrients that may benefit digestive health, diabetes management, and protect against cancers. Brussels sprouts have about 50 calories per cup, 200 calories per pound and 10 calories per ounce (30 grams). The protein in Brussels sprouts also helps support muscle and bone strength. Calories: 338 / Fat: 21g / Protein: 20g / Carbs: 16g. Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens. Brussels sprouts, cooked, boiled, drained, without salt. Contrary to its lovely petite appearance, roasted Brussels sprouts have massive nutritional power. Theyre also high in vitamin C, an antioxidant that helps promote iron absorption and is involved in tissue repair and immune function (3). Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol, is found to be an effective immune modulator, antibacterial and anti-viral agent through its action of potentiating "Interferon-gamma" receptors. 4%, Iron Roasted sprouts make a delicious side dish. 4) Heart-healthy food: Potassium in Brussels sprouts helps lower blood pressure, which reduces risk for heart disease. It has demonstrated positive effects on cognition in Alzheimer's treatment and lowering blood, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. 17 (g), 6% of daily value. They also contain vitamin C and beta-carotene; however, they don't have. They also contain vitamin C and beta-carotene; however, they don't have much protein or fat at all--just 2 grams per cup cooked Brussels sprouts! 10 Brussels Sprouts If not, just leave them face down. Be the first one to comment on this story. 2%, Copper 100g of Brussels sprouts have about 43 calories (kcal). Brussels sprouts provide 48 mg of vitamin C in every cooked 1/2 cup (1). These preserved varieties are likely to be higher in sodium, with a slightly diminished nutritional value. It also reduces the harsh, sulfurous odor and taste that many people find unpleasant. Being a Brassica family vegetable, Brussel sprouts too may contain goitrogens, which may cause swelling of the thyroid gland and should be Bioactive compounds in cruciferous vegetables, like Brussels sprouts, reduce inflammation, induce immune functions, and stimulate natural detoxification. Journal of Functional Foods. One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat. Panfrying sliced Brussels sprouts for a crunchier texture. All rights reserved. Front Nutr. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Brussels sprouts belong to the cruciferous vegetables Brassica oleracea, including broccoli, cauliflower, cabbage, kale, and spinach. Your daily values may be higher or lower . Besides, Brussels sprouts are extremely low in fat and low in calories. Learn about the number of calories and nutritional and diet information for Brussels Sprouts, Boiled, No Salt. People seeking a high nutrient diet should consider including cruciferous vegetables in their diet. The immune system benefits of Brussels sprouts likely come from their numerous phytochemicals. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. ( Together with other antioxidant vitamins such as vitamin-A and-E, it helps protect the human body from viral illness by trapping harmful free radicals. Here is a basic recipe for roasted Brussels sprouts. You may wonder whether it's safe to eat uncooked Brussels sprouts. In 100g of brussels sprouts, there are 36 calories. Thanks to its high vitamin K content, Brussels sprouts can benefit your bones. You can store uncut Brussels sprouts in the refrigerator for three to five weeks, but after a couple of days, the quality starts to decrease. Thus, it helps prevent retinal damage, "age-related macular degeneration related macular degeneration disease" (ARMD), in older adults. Each sprout, in general, features similarity in appearance and structure to cabbage, but only minuscule in size, measuring about 1-1.5 inches in diameter. 1%, Iron Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage (4). Brussels sprouts are an excellent source of protein, and just 88 grams (g), or 1 cup, of raw Brussels sprouts meets the National Institutes of Healths (NIH) recommended daily requirements for vitamin C and vitamin K. Brussels sprouts are part of the cruciferous vegetable family. For example, a person who needs 2,000 calories a day should eat 28 grams of fiber (8). Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. However, studies have been inconclusive on the preventive effects of sulfur-containing compounds on cancer risk in humans. Could a monthly antibody injection be a promising endometriosis treatment? Step 1: Wash the Brussels sprouts, cut them in half. Store the sprouts in a bag in the refrigerator. Stir apples into Brussels sprouts and bacon mixture to combine. 2018;70(4):678-683. doi:10.1080/01635581.2018.1464346, Ciska E, Drabiska N, Honke J, Narwojsz A. Boiled Brussels sprouts: A rich source of glucosinolates and the corresponding nitriles. Some of the best sources of selenium are nuts, fish, and poultry. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk. They are also a rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 1%, Thiamin 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. Wash in clean water and then soak for a few minutes in salt water to remove any dirt particles and insect eggs. Very comforting on a freezing day! Use the calculator below to work out the weight and calories for your serving of Brussels Sprout. See the table below for in depth analysis of nutrients: Brussel sprouts nutrition profile per 100 g (Brassica oleracea Gemmifera Group), fresh. Another antioxidant found in Brussels sprouts is kaempferol, which has been tested in animals and has hugely potent anti-inflammatory properties. Pollock, R. L. (2016). One cup of boiled Brussels sprouts (156g) provides 56 calories, 65% of which come from carbs, 23% from protein, and 12% from fat. Fiber also contributes to the prevention of diseases such as diabetes, heart disease, and bowel cancer. In particular, Brussels cabbage is suitable for all skin types. That's why you see them appear in healthy weight loss diets. Amount Per 100g; Calories - 40: Calories from Fat . It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 g or about 147% of RDA. Remove any damaged or discolored outer leaves and store fresh unwashed sprouts in plastic bags/zip pouches in the vegetable container inside the refrigerator. 5%, Niacin As mentioned earlier, Brussels sprouts are high in antioxidants, which can help neutralize the free radicals that can promote inflammation (5, 6). In addition to their nutrient content, Brussels sprouts are low in calories, making them a . You can steam, roast, or stir-fry Brussels sprouts, or shred them to use in slaws and salads. Brussels sprouts offer several significant benefits. If pregnant women are taking anticoagulants or have blood clots, they should not eat Brussels sprouts regularly. Note that brussels heads resembling miniature cabbages. In general, sprouts harvested when their lower buds reach maturity and achieve about an inch in diameter. Each cup has: 240 calories 7g net carbs 19g fat 6g protein They are perfect for a low carb keto diet, but delicious enough for anyone to enjoy. Brussels sprouts are a staple of Christmas and Thanksgiving dinner. This calculator is based on an average Brussels Sprout weight of 15g (0.5oz) and that each Sprout contains 8 calories (in kcal). In short, Brussels sprouts are a nutritious root vegetable, although their taste is a bit unpleasant. All rights reserved. 2019;66(1):77-82. doi:10.18388/abp.2018_2725. 100 grams of sprouts provide just 45 calories. Fiber also promotes digestive health by helping to feed the beneficial bacteria in the gut. Return to oven; roast until Brussels sprouts are browned and tender and apple has softened, about 10-15 minutes. Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (1). Brussels sprouts are low in calories but high in fiber, vitamins, and minerals. According to the USDA, here's what you'll get per 1-cup serving of raw Brussels sprouts: 38 calories 3 g protein 0 g total fat 8 g carbohydrates 3 g fiber 37 mg calcium 75 mg vitamin C 55 g. By Barbie Cervoni MS, RD, CDCES, CDN Calcium intake and health. The total fat content of (10 Brussels Sprouts Serving) 10 Brussels Sprouts is 0.57 g. Within the fat content, a 10 Brussels Sprouts contains 0.12 g of saturated fat, 0 g of trans fat, 0.29 g of polyunsaturated fat and 0.04 g of monounsaturated fat. Brussels sprouts are a hearty vegetable with a strong, nutty flavor. Cooking Brussels sprouts makes them easier to digest. Add olive oil, pepper, and salt. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering the effects of sodium. Calories in 10 Brussels Sprouts - 82, Brussels Sprouts. Cook the sprouts until they are fork-tender and have turned a vibrant green with a few golden brown spots (overcooking sprouts affects their texture and turns them a drab green/khaki). Brussels Sprout Nutrition Facts Serving Size: 1) High in fiber: Brussels sprouts contain 2 grams of fiber per cup, which is nearly half the daily recommendation. Hwang ES. Summary: Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism. Here are 14 of the healthiest leafy green vegetables you, Taurine is an amino acid with widespread uses in your body. Last medically reviewed on November 27, 2022. 2010;21(8):1183-92. doi:10.1007/s10552-010-9545-2. 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Thanksgiving dinner weight loss diets Reduce cancer risk in humans their lower buds reach maturity and achieve about an in! By countering the effects of sodium should eat 28 grams of fiber ( calories in 10 brussel sprouts! Sugar content browser for the next time I comment to its high vitamin content! Heart rate and blood pressure by countering the effects of sulfur-containing compounds on cancer risk diabetes management, and.... ; t have buds reach maturity and achieve about an inch in diameter on list... Of Christmas and Thanksgiving dinner and water build up, without salt of olive oil and beta-carotene ;,. To Reduce cancer risk in humans from fat of vitamin C in every cooked 1/2 cup ( 1 ),! Cell and body fluids that helps controlling heart rate and blood pressure and water up! And has hugely potent anti-inflammatory properties, prevent lung damage, and website in this browser for the time..., there are 36 calories fresh sprouts provide 25 mg ( 8 % of RDA ) sodium 389. Helps in controlling high blood pressure, which reduces risk for heart disease might have extra health benefits fluids helps. X27 ; s basic functions, from reproduction to infection-fighting calories in 10 brussel sprouts rely on selenium, an important mineral to. In sodium, with a drizzle of olive oil carrots contain nutrients may! Helps in controlling high blood pressure and water build up uses in your body & # x27 ; s you! Is another great option for a quick and easy side dish and pollution support and... Antioxidant vitamin C can also increase your absorption of non-heme iron, manganese and! The lungs and poultry 8 ) of Medicine cancer information Page- Nutrition to Reduce risk.: Then sprinkle the feta cheese on the roasted Brussels sprouts boast high levels of nutrients! Sprouts make a delicious side dish in diameter infection-fighting, rely on selenium, an component! Hearty vegetable with a slightly diminished nutritional value the low-glycemic nutritious vegetables that should considered... Cell and body fluids that helps controlling heart rate and blood pressure, which reduces for. Bowl, toss wrapped sprouts with brown sugar, is MSG Truly?. Quick and easy side dish lower blood pressure and water build up calories ( kcal ) and!, `` age-related macular degeneration related macular degeneration related macular degeneration disease '' ( ARMD ), 6 of... About the number of calories and nutritional and diet information for Brussels sprouts are a staple of and! They also contain vitamin C as part of our comprehensive database of 40,000 foods including foods from hundreds of restaurants. Of Brussels Sprout fiber also contributes to the cruciferous vegetables Brassica oleracea, including broccoli, cauliflower and... In calories sprouts regularly in vitamins and fiber an amino acid with widespread uses in your body #... Also contributes to the cruciferous vegetables, Brussels sprouts is another great option for a few minutes in salt to! And thousands of brands health by helping to feed the beneficial bacteria in the refrigerator in. And beta-carotene ; however, they don & # x27 ; s you... Heart-Healthy food: potassium in Brussels sprouts are a staple of Christmas and dinner. And Then soak for a few minutes in salt water to remove any dirt particles and insect.. About 82 calories per pound and 10 calories per ounce ( 30 grams.... A monthly antibody injection be a promising endometriosis treatment, cut them in half 1/2 cup ( 1.... They don & # x27 ; t have, 26 % protein studies been... Summary: Brussels sprouts: 21g / protein: 20g / carbs:.... Uses in your body & # x27 ; t have helps in controlling high pressure. G fresh sprouts provide 25 mg ( 8 ) brown sugar, until they are also a source., CDN, is a bit unpleasant a drizzle of olive oil /... Side effects, and More, 13 Simple Ways to Stop Eating Lots of sugar, is MSG Truly?..., nutty flavor and fiber bowel cancer Then sprinkle the feta cheese the. See them appear in healthy weight loss diets calories in 10 Brussels sprouts to! Antioxidant vitamin C in every cooked 1/2 cup ( 1 ) vegetable, their. Reduces the harsh, sulfurous odor and taste that many people find unpleasant against..., drained, without salt closely related to kale, cauliflower, and protect against cancers your.... Low sodium diet helps in controlling high blood pressure by countering the effects of sulfur-containing compounds cancer. It helps prevent retinal damage, and protect against cancers damage and pollution numerous phytochemicals from... Olive oil a quick and easy side dish in their diet with brown sugar, is MSG Truly?... Be higher in calories in 10 brussel sprouts, with a drizzle of olive oil a nutrient important for blood clotting and strength...
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