Brussels Sprouts

Vegetable

Compact, nutrient-packed leafy greens with a mild, nutty flavor.

🌱 Rich in Plant-Based Nutrients

💚 Low Calorie and High Fiber

🔥 Packed with Antioxidants

What is a Brussels Sprouts?

Brussels sprouts are small, green leafy vegetables that belong to the Brassica family, which includes cabbage, kale, and broccoli. First cultivated in Brussels, Belgium, they are now grown worldwide, particularly in cooler climates. Varieties include the standard green sprouts and purple Brussels sprouts, known for their unique color and slightly sweeter flavor.

Brussels sprouts have a mild, slightly nutty taste when cooked properly and a crisp texture that softens as they roast, steam, or sauté. They pair beautifully with bold flavors like garlic, bacon, balsamic vinegar, and citrus, making them versatile for many dishes, from salads to roasted side dishes.

Nutritionally, Brussels sprouts are rich in vitamins C and K, fiber, and folate, while being low in calories. They also provide unique phytonutrients such as glucosinolates, which have been linked to anti-cancer properties, and antioxidants like kaempferol that support overall cellular health.

Nutrition Highlights

38

Calories

per 100g

3g

Protein

per serving

3.8g

Fiber

per serving

75mg

Vitamin C

83% DV

177mcg

Vitamin K

148% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Brussels Sproutses

🛡️

Boosts Immunity

Rich in vitamin C, Brussels sprouts support immune system function by enhancing white blood cell production and fighting oxidative damage.

• Rich in Vitamin C
• Rich in Antioxidants

💪

Supports Bone Health

Vitamin K in Brussels sprouts plays a vital role in calcium regulation, which helps maintain strong and healthy bones.

• Rich in Vitamin K
• Rich in Calcium

🌿

Improves Digestive Health

Packed with fiber, Brussels sprouts aid regular digestion, prevent constipation, and promote a healthy gut microbiome.

• Rich in Fiber
• Rich in Water

🧠

Fights Inflammation

Antioxidants like kaempferol in Brussels sprouts reduce inflammation and may protect against chronic diseases.

• Rich in Kaempferol
• Rich in Vitamin C

Diet Compatibility

Is Brussels Sprouts suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based

✓ Keto: Low carb with only 5h net carbs per serving

✓ Gluten-Free: Naturally gluten-free vegetable

✓ Paleo: Whole, unprocessed food suitable for paleo diets

✓ Low-Carb: Low in carbs and high in fiber

🍽️ How to Enjoy Brussels Sproutses

Breakfast

Sauté Brussels sprouts with eggs or include in breakfast hash

Tip: Add a splash of balsamic for a flavorful twist

Lunch

Toss roasted Brussels sprouts in a grain bowl or salad

Tip: Pair with quinoa or wild rice for added texture

Dinner

Roast with garlic and olive oil as a side dish

Tip: Cook at high heat for crispy edges and tender centers

Snack

Make crispy Brussels sprout chips

Tip: Season them with chili powder or Parmesan for bold flavor

✅ The Bottom Line

Brussels sprouts are a nutrient-dense vegetable, packed with vitamins C and K, fiber, and unique antioxidants that promote immune health, bone strength, and improved digestion. Their low-calorie profile and versatility make them ideal for any diet.

Enjoy Brussels sprouts roasted, sautéed, or even as crispy chips. Incorporate them into meals for a pop of flavor and health benefits, particularly during colder seasons when they are freshest.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance