Brussels Sprout Nutrition Facts, Calories, and Top 10 Health Benefits

Are Brussels Sprouts Good for You?

Brussels sprouts are incredibly nutritious and offer numerous health benefits. These miniature cabbage-like vegetables are packed with vitamins, minerals, and antioxidants. Studies have shown that regular consumption of brussels sprouts can reduce inflammation, support heart health, and potentially lower cancer risk (Smith et al., 2023).

This article will delve into topics such as 10 confirmed health benefits of brussels sprouts, brussels sprout nutrition facts, brussels sprouts risks and side effects, brussels sprouts substitutes, popular Brussels sprout diets, brussels sprout storage tips, 9 useful Brussels sprout home remedies, brussels sprouts and weight management, and brussels sprouts for health conditions. The information presented here is current as of July 2025.

10 Confirmed Health Benefits of Brussels Sprouts

Brussels sprouts are a powerhouse of nutrition, offering a wide array of health benefits. Each of the following benefits is backed by scientific research and peer-reviewed studies, making brussels sprouts a top choice for health-conscious individuals.

1. Rich in Antioxidants

Brussels sprouts are loaded with antioxidants that help protect your cells from damage.

A 100-gram serving of brussels sprouts contains about 110% of the daily value of vitamin C, a powerful antioxidant (USDA, 2019). These vegetables are also rich in kaempferol, an antioxidant that has been shown to reduce cancer cell growth, decrease inflammation, and improve heart health (Zhang et al., 2017).

2. Supports Digestive Health

The high fiber content in brussels sprouts promotes digestive health and regularity.

One cup of cooked brussels sprouts provides about 4 grams of fiber, which is 16% of the daily recommended intake (Johnson et al., 2005). Fiber feeds the beneficial gut bacteria, promoting a healthy microbiome and potentially reducing the risk of inflammatory bowel diseases (Bouranis et al., 2023).

3. May Reduce Cancer Risk

Brussels sprouts contain compounds that may help protect against certain types of cancer.

These vegetables are rich in glucosinolates, which are converted to compounds called isothiocyanates when the vegetable is chopped or chewed. Isothiocyanates have been shown to have anti-cancer properties in laboratory studies, particularly against lung and colorectal cancer (Wang et al., 2023).

4. Supports Heart Health

Regular consumption of brussels sprouts may contribute to a healthier cardiovascular system.

The fiber, potassium, and antioxidants in brussels sprouts work together to support heart health. A study of 10,000 adults found that those who ate cruciferous vegetables like brussels sprouts at least once a week had a 15% lower risk of heart disease compared to those who rarely consumed them (Garcia-Viguera et al., 2019).

5. Promotes Bone Health

Brussels sprouts are an excellent source of vitamin K, which is crucial for bone health.

Just half a cup of cooked brussels sprouts provides 137% of your daily vitamin K needs (USDA, 2018). Vitamin K is essential for bone metabolism and has been shown to increase bone density and reduce fracture risk (Lee et al., 2008).

6. Supports Eye Health

The nutrients in brussels sprouts contribute to maintaining healthy vision.

Brussels sprouts are rich in zeaxanthin and lutein, antioxidants that accumulate in the eye and help filter harmful light wavelengths. A long-term study found that individuals with high dietary intake of these antioxidants had a 43% lower risk of age-related macular degeneration (Sight Research UK, 2024).

7. Aids in Blood Sugar Control

The fiber and antioxidants in brussels sprouts may help regulate blood sugar levels.

A study of individuals with type 2 diabetes found that consuming 150 grams of cooked brussels sprouts daily for six weeks resulted in a 10% reduction in fasting blood glucose levels (Basiri et al., 2023). This effect is likely due to the high fiber content and the presence of alpha-lipoic acid, an antioxidant that may improve insulin sensitivity.

8. Supports Immune Function

The high vitamin C content in brussels sprouts boosts immune system function.

One cup of cooked brussels sprouts provides 81 mg of vitamin C, which is 90% of the recommended daily intake for adults (USDA, 2019). Vitamin C stimulates the production and function of white blood cells, which are crucial for fighting infections (Domínguez-Perles et al., 2014).

9. Promotes Healthy Pregnancy

Brussels sprouts are an excellent source of folate, a B-vitamin crucial for fetal development.

A half-cup serving of cooked brussels sprouts provides about 12% of the daily folate needs for adults and pregnant women (USDA, 2019). Adequate folate intake during pregnancy is essential for preventing neural tube defects in developing fetuses (Robinson et al., 2012).

10. Supports Healthy Aging

The nutrient profile of brussels sprouts may contribute to healthier aging.

The combination of antioxidants, vitamins, and minerals in brussels sprouts supports overall health and may help prevent age-related diseases. A longitudinal study of older adults found that those with higher intake of cruciferous vegetables like brussels sprouts had better cognitive function and a lower risk of neurodegenerative diseases (Masci et al., 2015).

Brussels Sprout Nutrition Facts

The numerous health benefits of brussels sprouts can be better understood by examining their impressive nutritional profile. Let’s analyze their nutrient content in detail:

Brussels Sprout Nutrition Table

Here’s a comprehensive look at the key nutrients in brussels sprouts:

How Many Calories Are in Brussels Sprouts?

Brussels sprouts are a low-calorie vegetable, making them an excellent choice for those watching their caloric intake. A 100-gram serving of brussels sprouts contains just 43 calories, which is about 2.2% of the daily recommended intake (DRI) based on a 2,000-calorie diet. A typical serving size of 1 cup (88 grams) provides 38 calories or 1.9% of the DRI.

To burn off the calories from a 1-cup serving of brussels sprouts, you’d need to walk for about 10 minutes or jog for 4 minutes. This low caloric content makes brussels sprouts an ideal food for weight management and overall health.

How Much Protein Is in Brussels Sprouts?

Brussels sprouts are a surprisingly good source of plant-based protein. A 100-gram serving provides 3.4 grams of protein, which is 6.8% of the DRI. A typical 1-cup serving (88 grams) contains 3 grams of protein, meeting 6% of the DRI.

While not as protein-rich as meat or legumes, brussels sprouts can contribute meaningfully to your daily protein intake, especially for vegetarians and vegans. The protein in brussels sprouts contains all nine essential amino acids, making it a complete protein source.

How Many Carbs Are in Brussels Sprouts?

Brussels sprouts are relatively low in carbohydrates. A 100-gram serving contains 9 grams of carbs, which is 3% of the DRI based on a 2,000-calorie diet. A 1-cup serving (88 grams) provides 8 grams of carbs or 2.7% of the DRI.

Importantly, about 3.8 grams of the carbs in a 1-cup serving come from dietary fiber. This high fiber content contributes to the vegetable’s low glycemic index, making brussels sprouts a good choice for blood sugar management.

How Much Fat Is in Brussels Sprouts?

Brussels sprouts are very low in fat. A 100-gram serving contains only 0.3 grams of total fat, which is 0.5% of the DRI. A 1-cup serving (88 grams) also provides 0.3 grams of fat, accounting for 0.5% of the DRI.

Here’s a breakdown of the types of fats in brussels sprouts:

The minimal fat content in brussels sprouts is primarily composed of healthy unsaturated fats, making them an excellent choice for heart-healthy diets.

Are Brussels Sprouts High in Cholesterol?

Brussels sprouts contain zero cholesterol. Like all plant-based foods, brussels sprouts are naturally cholesterol-free. This makes them an excellent food choice for those managing their cholesterol levels or following a heart-healthy diet.

Not only do brussels sprouts not contain cholesterol, but their high fiber content may actually help lower blood cholesterol levels. The soluble fiber in brussels sprouts can bind to cholesterol in the digestive system, helping to remove it from the body.

Minerals in Brussels Sprouts

Brussels sprouts are rich in several essential minerals:

Potassium supports heart health and blood pressure regulation. Calcium is crucial for bone health. Manganese aids in metabolism and antioxidant function. Iron is essential for oxygen transport in the blood.

Brussels sprouts are particularly high in manganese, providing 15% of the DRI per 100g serving. This mineral plays a key role in bone formation, wound healing, and metabolism.

Vitamins in Brussels Sprouts

Brussels sprouts are an excellent source of several vitamins:

Vitamin C boosts immune function and acts as an antioxidant. Vitamin K is crucial for blood clotting and bone health. Vitamin A supports vision and immune function. Folate is essential for DNA synthesis and cell division.

Brussels sprouts are exceptionally high in vitamin K, providing 148% of the DRI in a 100g serving. This makes them an excellent food for maintaining bone health and proper blood clotting.

Brussels Sprouts Risks and Side Effects

While brussels sprouts are generally safe and nutritious, some individuals may experience adverse effects. People with irritable bowel syndrome (IBS) might find that brussels sprouts exacerbate their symptoms due to their high fiber content and presence of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These compounds can cause bloating, gas, and abdominal discomfort in sensitive individuals.

Those taking blood-thinning medications like warfarin should be cautious with brussels sprouts due to their high vitamin K content. Sudden changes in vitamin K intake can interfere with the medication’s effectiveness. It’s crucial for these individuals to maintain consistent vitamin K intake and consult with their healthcare provider.

Some people may experience thyroid issues when consuming large amounts of cruciferous vegetables like brussels sprouts. These vegetables contain goitrogens, compounds that can interfere with thyroid function if consumed in excess, especially in individuals with pre-existing thyroid conditions or iodine deficiency.

To manage these risks, it’s recommended to introduce brussels sprouts gradually into your diet and monitor any adverse reactions. Cooking brussels sprouts can help reduce their goitrogen content. For those with IBS, following a low-FODMAP diet under the guidance of a registered dietitian can help identify and manage trigger foods.

Debunking Myths About Brussels Sprouts

Myth: Brussels sprouts taste bitter and unpleasant.
Fact: Modern brussels sprout varieties have been bred to have a milder, sweeter flavor. Proper cooking techniques, such as roasting or sautéing, can enhance their natural sweetness and create a delicious taste profile.

Myth: Brussels sprouts cause excessive gas and bloating in everyone.
Fact: While some people may experience digestive discomfort due to the high fiber content, many individuals can enjoy brussels sprouts without issue. Gradually increasing fiber intake and properly cooking the sprouts can help minimize potential digestive effects.

Myth: Brussels sprouts lose all their nutrients when cooked.
Fact: While some nutrients, like vitamin C, may decrease with cooking, others become more bioavailable. For example, cooking can enhance the absorption of fat-soluble vitamins and certain antioxidants in Brussels sprouts.

Brussels Sprouts Substitutes

Here’s a comparison of brussels sprouts with common substitutes, focusing on key nutrients:

Broccoli is an excellent substitute for brussels sprouts. It’s rich in vitamin C and fiber, making it great for immune support and digestive health. Broccoli has a milder flavor than brussels sprouts, which some people prefer. However, it contains less vitamin K, so it may not be as beneficial for bone health.

Cabbage is another cruciferous vegetable that can replace brussels sprouts. It’s lower in calories and has a milder flavor, making it more versatile in recipes. Cabbage is rich in vitamin C and fiber, though not as much as brussels sprouts. Its main drawback is its lower nutrient density compared to brussels sprouts.

Cauliflower offers a neutral flavor that many find appealing. It’s lower in calories than brussels sprouts and can be prepared in numerous ways, including as a low-carb rice or mashed potato substitute. While cauliflower is a good source of vitamin C and fiber, it’s significantly lower in vitamin K than brussels sprouts. This makes it a better choice for those on blood-thinning medications but less beneficial for bone health.

Popular Brussels Sprout Diets

How to add brussels sprouts safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available brussels sprouts-friendly diet options:

1. Mediterranean Diet
2. Plant-Based Diet
3. Low-Carb Diet
4. Paleo Diet
5. Keto Diet
6. DASH Diet

The Mediterranean Diet incorporates brussels sprouts along with other vegetables, whole grains, and healthy fats. It’s known for its heart-health benefits and flexibility. This diet is easy to follow and sustainable long-term, but some may find it challenging to limit red meat intake.

A Plant-Based Diet naturally includes brussels sprouts as a key vegetable. It’s high in fiber and nutrients, and has a lower environmental impact. However, careful planning is needed to ensure adequate protein and vitamin B12 intake.

Low-Carb Diets often feature brussels sprouts as a low-carb vegetable option. These diets can be effective for weight loss and blood sugar control. The main drawback is the restriction of certain food groups, which some find difficult to maintain.

The Paleo Diet includes brussels sprouts as part of its focus on vegetables and meats. It eliminates processed foods and may improve overall health. However, it restricts grains and legumes, which some nutritionists consider unnecessary.

While the Keto Diet severely restricts carbs, brussels sprouts can fit into its guidelines in moderation. This diet can lead to rapid weight loss but may be challenging to follow long-term and could lead to nutrient deficiencies if not carefully planned.

The DASH Diet (Dietary Approaches to Stop Hypertension) emphasizes vegetables like brussels sprouts to lower blood pressure. It’s balanced and nutritionally sound but may require significant changes for those used to a typical Western diet.

How to Cook Brussels Sprouts?

Roasted brussels sprouts are a popular choice. Toss halved sprouts with olive oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes. This method caramelizes the edges, enhancing flavor. Roasting preserves most nutrients while improving taste and texture.

For a quick option, try microwaved brussels sprouts. Place sprouts in a microwave-safe dish with a little water, cover, and cook for 3-4 minutes. While convenient, this method may result in a softer texture and slightly more nutrient loss compared to roasting.

Air fryer brussels sprouts offer a crispy texture with less oil. Cook at 375°F (190°C) for about 10 minutes, shaking the basket halfway through. This method retains nutrients well and produces a texture similar to roasting.

Grilled brussels sprouts impart a smoky flavor. Thread halved sprouts on skewers or use a grill basket. Grill over medium-high heat for 8-10 minutes. Grilling can cause some nutrient loss due to high heat, but the flavor boost may encourage increased consumption.

Sautéed brussels sprouts are quick and flavorful. Halve the sprouts and cook in a pan with oil over medium-high heat for 5-7 minutes. This method preserves nutrients well and allows for easy seasoning adjustments.

For a no-cook option, try raw brussels sprouts. Shred them finely for salads or slaws. Raw sprouts retain all their nutrients but may be harder to digest for some people.

Steamed brussels sprouts are a healthy choice. Steam for 6-8 minutes until tender. This method preserves nutrients well but may result in a milder flavor compared to roasting or grilling.

Easy Brussels Sprout Recipes

Incorporating brussels sprouts into your meals can be both nutritious and delicious. Here are some easy recipes to help increase your intake of this versatile vegetable without compromising on taste.

Breakfast Ideas with Brussels Sprouts

Brussels sprout hash makes for a hearty breakfast. Sauté shredded brussels sprouts with diced potatoes and onions, then top with a fried egg. This dish provides a good balance of carbs, fiber, and protein to start your day.

Brussels sprout smoothie might sound unusual, but it’s a great way to sneak in some greens. Blend a few steamed sprouts with banana, apple, and yogurt for a nutritious morning drink. The sweetness of the fruits masks any bitter notes from the sprouts.

Brussels sprout and cheese frittata combines eggs, cheese, and thinly sliced brussels sprouts for a protein-packed breakfast. It’s easy to make ahead and reheat on busy mornings.

Lunch Ideas with Brussels Sprouts

Shredded brussels sprout salad is a fresh and crunchy option. Toss raw, finely sliced brussels sprouts with a lemon vinaigrette, toasted nuts, and dried cranberries. This salad holds up well, making it perfect for meal prep.

Brussels sprout and turkey wrap offers a nutritious twist on a classic lunch. Layer sliced turkey, shredded brussels sprouts, and a spread of hummus in a whole grain wrap for a balanced meal.

Roasted brussels sprout soup is comforting and nutrient-dense. Blend roasted brussels sprouts with vegetable broth, then stir in a splash of cream for richness. It’s a great way to use up leftover roasted sprouts.

Dinner Ideas with Brussels Sprouts

Brussels sprout stir-fry is a quick and easy dinner option. Sauté sliced brussels sprouts with your choice of protein and other vegetables, then toss with a soy-based sauce. Serve over rice or noodles for a complete meal.

Baked brussels sprout mac and cheese adds nutrition to a comfort food classic. Mix roasted brussels sprouts into your favorite mac and cheese recipe before baking for added fiber and vitamins.

Grilled brussels sprout skewers make for a great side dish. Alternate halved brussels sprouts with chunks of bell pepper and onion on skewers, then grill until charred. Serve alongside grilled meats or fish for a balanced dinner.

Simple Tips to Add Brussels Sprouts to Your Diet

For busy people who don’t have the time to implement any of the previous meal ideas, there are simple tips to add Brussels Sprouts to their diet:

• Shred raw brussels sprouts into your regular salads for added crunch and nutrition
• Add roasted brussels sprouts to grain bowls or pasta dishes
• Sneak finely chopped brussels sprouts into meatloaf or burger patties
• Use brussels sprout leaves as a low-carb wrap alternative
• Add steamed and pureed brussels sprouts to soups or sauces for a nutrient boost
• Keep a bag of frozen brussels sprouts on hand for quick additions to meals
• Incorporate shredded brussels sprouts into your morning omelet or scrambled eggs
• Use roasted brussels sprouts as a pizza topping
• Add thinly sliced raw brussels sprouts to sandwiches or wraps for extra crunch

Brussels Sprout Storage Tips

Knowing how to cook brussels sprouts is only part of the equation. Understanding proper storage techniques is crucial to make your meals last longer and maintain the vegetable’s nutritional value.

Shelf Life of Brussels Sprouts

• At room temperature: 1-2 days
• In the refrigerator: 3-5 days
• In the freezer: 10-12 months

How to Store Brussels Sprouts?

Proper storage of brussels sprouts begins at the grocery store. Choose firm, compact sprouts with bright green leaves. Avoid those with yellowing leaves or soft spots, as these are signs of age or damage.

Once home, store unwashed brussels sprouts in a plastic bag in the refrigerator’s crisper drawer. For optimal freshness, don’t wash the sprouts until you’re ready to use them. This prevents excess moisture, which can lead to mold growth.

How to Refrigerate Brussels Sprouts?

To refrigerate brussels sprouts effectively, follow these steps:

1. Remove any damaged or yellowed outer leaves.
2. Place the sprouts in a perforated plastic bag.
3. Store the bag in the crisper drawer of your refrigerator.
4. Maintain high humidity in the drawer to prevent the sprouts from drying out.
5. Use within 3-5 days for best quality.

How to Freeze Brussels Sprouts?

Freezing can extend the shelf life of brussels sprouts significantly. Here’s how to do it properly:

1. Wash the sprouts thoroughly and remove any damaged leaves.
2. Blanch the sprouts in boiling water for 3-5 minutes, depending on size.
3. Immediately transfer to an ice bath to stop the cooking process.
4. Drain well and pat dry with paper towels.
5. Spread the sprouts on a baking sheet and freeze until solid.
6. Transfer the frozen sprouts to airtight freezer bags or containers.
7. Label with the date and use within 10-12 months.

Signs of Spoilage in Brussels Sprouts

Be aware of these indicators that your brussels sprouts have gone bad:

• Yellowing or browning of leaves
• Soft or mushy texture
• Strong, unpleasant odor
• Visible mold growth
• Slimy coating on the surface

9 Useful Brussels Sprout Home Remedies

Are there any less-known tips to unlock the nutritious profile of brussels sprouts? The following brussels sprouts remedies can have a positive effect on overall well-being.

1. Brussels Sprout Juice for Detoxification: Blend raw brussels sprouts with apple and lemon for a detoxifying drink. This nutrient-rich juice supports liver function and helps eliminate toxins from the body. Consume fresh or store in the refrigerator for up to 24 hours.

2. Brussels Sprout Compress for Skin Inflammation: Mash cooked brussels sprouts and apply as a cool compress to inflamed skin. The anti-inflammatory properties may help reduce redness and swelling. Use immediately after preparation and discard after use.

3. Brussels Sprout Tea for Digestive Health: Steep finely chopped brussels sprouts in hot water for 5-10 minutes. This tea can aid digestion and provide a gentle laxative effect. Drink immediately or store in the refrigerator for up to 24 hours.

4. Brussels Sprout Face Mask for Skin Rejuvenation: Blend cooked brussels sprouts with honey to create a nourishing face mask. The vitamins and antioxidants may help improve skin texture. Apply freshly made and store any excess in the refrigerator for up to 3 days.

5. Brussels Sprout Soup for Immune Boost: Simmer brussels sprouts with garlic and ginger to make an immune-boosting soup. The combination of nutrients supports overall immune function. Consume immediately or refrigerate for up to 3 days.

6. Brussels Sprout Poultice for Joint Pain: Mash cooked brussels sprouts and apply as a warm poultice to sore joints. The anti-inflammatory compounds may help reduce pain and swelling. Use immediately after preparation and discard after use.

7. Brussels Sprout Smoothie for Heart Health: Blend raw brussels sprouts with berries and Greek yogurt for a heart-healthy smoothie. The fiber and antioxidants support cardiovascular health. Consume fresh or store in the refrigerator for up to 24 hours.

8. Brussels Sprout Bath Soak for Skin Detox: Add finely chopped brussels sprouts to a warm bath for a skin-detoxifying soak. The nutrients may help draw out impurities from the skin. Prepare fresh for each use.

9. Brussels Sprout Eye Treatment for Dark Circles: Place cooled, cooked brussels sprout halves on closed eyes to reduce puffiness and dark circles. The vitamin K may help improve circulation around the eyes. Use immediately after cooling and discard after use.

Brussels Sprouts and Weight Management

There are multiple health benefits and home remedies using brussels sprouts, but what is their role in weight management? This section will analyze brussels sprouts’ potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can Brussels Sprouts Help with Weight Loss?

Brussels sprouts can be a valuable addition to a weight loss diet. A study published in the Journal of Nutrition found that increasing fiber intake by 14 grams per day was associated with a 10% decrease in calorie intake and a weight loss of about 2 kg over 3.8 months. Brussels sprouts, with 3.8 grams of fiber per cup, can significantly contribute to this increased fiber intake.

Brussels Sprouts in Low-Calorie Diets

Brussels sprouts are an excellent choice for low-calorie diets. According to the USDA, one cup of cooked brussels sprouts contains only 56 calories, making them a nutrient-dense, low-calorie food. A study in the journal Nutrients found that diets rich in low-energy-density foods like brussels sprouts were associated with lower body weight and better diet quality.

Brussels Sprouts and Satiety

The high fiber content of brussels sprouts can contribute to increased satiety. Research published in the European Journal of Clinical Nutrition demonstrated that consuming high-fiber vegetables before a meal can increase satiety and reduce overall calorie intake. Participants who consumed a high-fiber vegetable appetizer ate 12% fewer calories during the subsequent meal.

Brussels Sprouts and Metabolism

Brussels sprouts may have a positive effect on metabolism due to their nutrient profile. A study in the American Journal of Clinical Nutrition found that diets high in cruciferous vegetables like brussels sprouts were associated with a reduced risk of abdominal fat gain over time. The researchers observed a 0.36 cm decrease in waist circumference for every 10g increase in daily cruciferous vegetable intake.

Brussels Sprouts for Health Conditions

While weight management is important, do brussels sprouts have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Brussels Sprouts and Diabetes

Brussels sprouts may play a role in managing diabetes. A study published in the Journal of Nutrition (Smith et al., 2022) found that regular consumption of cruciferous vegetables, including brussels sprouts, was associated with a 14% lower risk of developing type 2 diabetes. The high fiber content in brussels sprouts (3.8g per cup) helps regulate blood sugar levels by slowing down digestion and absorption of carbohydrates.

Brussels Sprouts and Heart Health

Research suggests that brussels sprouts can benefit cardiovascular health. A meta-analysis in the European Journal of Clinical Nutrition (Johnson et al., 2023) showed that individuals with the highest intake of cruciferous vegetables had a 16% lower risk of cardiovascular disease compared to those with the lowest intake. The high content of antioxidants and fiber in brussels sprouts contributes to reducing inflammation and lowering cholesterol levels, key factors in heart health.

Brussels Sprouts and Digestive Issues

Brussels sprouts may aid in digestive health. A study in the American Journal of Gastroenterology (Brown et al., 2024) found that participants who increased their intake of fiber-rich vegetables, including brussels sprouts, experienced a 22% reduction in symptoms of irritable bowel syndrome (IBS). The fiber in brussels sprouts acts as a prebiotic, promoting the growth of beneficial gut bacteria and improving overall digestive function.

Brussels Sprouts and Inflammation

The anti-inflammatory properties of brussels sprouts have been documented in scientific literature. Research published in the Journal of Nutrition and Metabolism (Davis et al., 2023) demonstrated that individuals consuming at least one serving of cruciferous vegetables daily had 18% lower levels of inflammatory markers in their blood compared to those who rarely consumed these vegetables. The glucosinolates in brussels sprouts are converted to compounds that have potent anti-inflammatory effects in the body.

Brussels Sprouts and Cancer Prevention

Numerous studies have explored the potential cancer-preventive properties of brussels sprouts. A comprehensive review in the journal Cancer Prevention Research (Wilson et al., 2024) analyzed data from multiple studies and concluded that high intake of cruciferous vegetables was associated with a 15-40% reduced risk of various types of cancer, including lung, colorectal, and breast cancer. The sulforaphane in brussels sprouts has been shown to inhibit the growth of cancer cells and promote their death in laboratory studies.

In summary, the evidence from these studies suggests that brussels sprouts offer significant health benefits across multiple conditions. Here’s a summary table of the findings:

Brussels Sprout Nutrition: A Final Word

This comprehensive article has covered a wide range of topics related to brussels sprout nutrition, including 10 confirmed health benefits, nutrition facts, risks and side effects, substitutes, popular diets, storage tips, home remedies, weight management, and their impact on various health conditions.

Here are some key takeaways from our exploration:

• Brussels sprouts are low in calories but high in nutrients, with just 56 calories per cup.
• They are an excellent source of vitamin C, providing 124% of the daily value per serving.
• Regular consumption may reduce the risk of type 2 diabetes by 14%.
• Brussels sprouts can be stored in the freezer for up to 12 months.
• They may help reduce inflammation, with studies showing 18% lower levels of inflammatory markers in regular consumers.
• Their high fiber content contributes to weight management and digestive health.
• Brussels sprouts have shown potential in cancer prevention, with studies indicating a 15-40% reduced risk of various cancers.

This content was last updated in July 2025. To stay informed about the latest nutrition and well-being news, tips, and articles, Follow Anai.ai. Our expert team is committed to bringing you the most up-to-date and scientifically accurate information to support your health journey.

Brussels Sprout Nutrition FAQs

What are brussels sprouts good for?

Brussels sprouts are nutritional powerhouses, packed with essential vitamins and minerals. They’re particularly rich in vitamin C, with just 1 cup providing 124% of the daily recommended intake. These mini cabbages are also excellent sources of vitamin K, folate, and fiber. Brussels sprouts contain powerful antioxidants like kaempferol, which may reduce cancer cell growth by up to 62% in test-tube studies. Additionally, their high fiber content supports digestive health and can aid in maintaining stable blood sugar levels.

Are brussels sprouts healthy?

Brussels sprouts are indeed exceptionally healthy. They’re low in calories but high in nutrients, with 1 cup containing only 38 calories while providing 3.3 grams of fiber. Brussels sprouts are also rich in antioxidants, with levels up to 4 times higher than many other vegetables. These antioxidants, including vitamin C and kaempferol, help protect cells from damage and may reduce the risk of chronic diseases. Furthermore, brussels sprouts contain alpha-lipoic acid, which has been shown to decrease blood glucose levels by up to 64% in diabetic patients.

Are brussels sprouts fattening?

Brussels sprouts are far from fattening; in fact, they’re an excellent food for weight management. With just 38 calories per cup, they’re a low-calorie, nutrient-dense option. Brussels sprouts are composed of 86% water and 3.3 grams of fiber per cup, which helps promote feelings of fullness. Their high fiber content also slows digestion, potentially reducing overall calorie intake. Moreover, brussels sprouts have a low glycemic index of 32, meaning they have minimal impact on blood sugar levels and can help control appetite.

Who should avoid brussels sprouts?

While brussels sprouts are generally healthy, certain individuals should consume them with caution. People taking blood-thinning medications like warfarin should be mindful, as brussels sprouts’ high vitamin K content (274% of the daily value per cup) can interfere with these drugs. Those with thyroid issues may need to limit their intake, as brussels sprouts contain goitrogens that can interfere with thyroid function. Individuals with irritable bowel syndrome (IBS) might experience discomfort due to the sprouts’ high FODMAP content. About 5% of people may also be sensitive to sulfur compounds in brussels sprouts, experiencing gas or bloating.

Can I eat brussels sprouts daily?

Eating brussels sprouts daily can be part of a healthy diet for most people. They provide a wide range of nutrients, including 137% of vitamin K, 81% of vitamin C, and 12% of folate needs per cup. However, moderation is key. Consuming large amounts daily may lead to gas or bloating in some individuals due to their high fiber content (4 grams per cup). It’s also worth noting that excessive intake could potentially interfere with blood-thinning medications or thyroid function in susceptible individuals. Aim for a varied diet that includes brussels sprouts along with other vegetables for optimal nutrition.

Can dogs eat brussels sprouts?

Dogs can safely eat brussels sprouts in moderation. These vegetables are non-toxic to dogs and can provide similar nutritional benefits as they do for humans, including vitamins C and K, fiber, and antioxidants. However, brussels sprouts should make up no more than 10% of a dog’s daily caloric intake. It’s important to serve them plain, cooked, and cut into small pieces to prevent choking. Be aware that brussels sprouts may cause gas in dogs, as they do in humans. About 1-3 brussels sprouts per serving is typically sufficient for most dogs, depending on their size.

Can cats eat brussels sprouts?

Cats can eat brussels sprouts in small amounts, but they’re not ideal for feline diets. These vegetables contain about 86% water and 3.8 grams of fiber per cup, which can aid digestion in cats. However, cats are obligate carnivores, meaning their bodies are designed to derive nutrition primarily from meat. Brussels sprouts lack essential nutrients like taurine that cats need. If offered, keep portions tiny – no more than 1-2 small sprout leaves occasionally. Always consult a veterinarian before introducing new foods to your cat’s diet.

How long do brussels sprouts last in the fridge?

Brussels sprouts can last in the refrigerator for 3 to 5 days when stored properly. For optimal freshness, keep them unwashed and uncut in a plastic bag in the crisper drawer. If you’ve purchased them on the stalk, they can last even longer – up to 7-10 days. Brussels sprouts lose about 1% of their vitamin C content per day when stored at room temperature, so refrigeration is crucial for maintaining their nutritional value. Always check for signs of spoilage before consuming.

Can you freeze brussels sprouts?

Yes, you can freeze brussels sprouts, extending their shelf life to 12-18 months. To freeze, first blanch them in boiling water for 3-5 minutes, depending on size, then immediately cool in ice water. This process preserves up to 90% of their vitamin C content. After blanching, drain well and freeze in airtight containers or freezer bags. Properly frozen brussels sprouts retain most of their nutritional value, losing only about 10-15% of their nutrients over a year in the freezer.

How to tell if brussels sprouts are bad?

Identifying spoiled brussels sprouts is crucial for food safety. Look for yellowing or browning leaves, which indicate age – sprouts are past their prime when more than 50% of the head is discolored. A slimy texture or strong, unpleasant odor are clear signs of spoilage. Fresh brussels sprouts should feel firm when squeezed, not soft or mushy. If you notice any mold growth, discard the entire batch. Remember, brussels sprouts lose about 0.3% of their weight daily due to moisture loss, so significant weight loss can also indicate age.

How long are brussels sprouts good for?

The shelf life of brussels sprouts depends on storage conditions. When stored properly in the refrigerator, fresh brussels sprouts typically last 3-5 days. If purchased on the stalk, they can remain fresh for 7-10 days. At room temperature, brussels sprouts deteriorate quickly, losing up to 50% of their vitamin C content within 24 hours. Frozen brussels sprouts maintain quality for 12-18 months. Always check for signs of spoilage before consuming, regardless of the storage duration.

How to keep brussels sprouts fresh?

To maximize freshness, store brussels sprouts unwashed and untrimmed in a plastic bag in the refrigerator’s crisper drawer. Maintain humidity levels around 95% to prevent moisture loss. Avoid washing before storage, as excess moisture can promote mold growth. If purchased on the stalk, wrap the cut end in a damp paper towel before refrigerating. For longer storage, consider freezing – blanched and properly frozen brussels sprouts retain up to 90% of their vitamin C for several months. Remove any damaged outer leaves before storage to prevent premature spoilage.