1 serving (100 grams) contains 43 calories, 3.4 grams of protein, 0.3 grams of fat, and 8.9 grams of carbohydrates.
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Nutrition Information
Calories |
102.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47.6 mg | 2% | |
| Total Carbohydrates | 21.3 g | 7% | |
| Dietary Fiber | 9.0 g | 32% | |
| Sugars | 5.2 g | ||
| protein | 8.0 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 85.7 mg | 6% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 926.2 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled brussel sprouts
Boiled Brussels sprouts are a cruciferous vegetable and a close relative of broccoli, kale, and cabbage, originating from the Mediterranean region and widely cultivated across Europe. A staple in many cuisines, especially northern European, they offer a mild, nutty flavor when cooked properly. Nutritionally, they are low in calories (about 28 calories per ½ cup boiled) but high in vitamins C and K, fiber, and antioxidants. They also provide potassium, folate, and small amounts of protein, making them a nutrient-dense addition to a balanced diet.
Health Benefits
- Rich in vitamin C, which supports immune function and promotes healthy skin by acting as an antioxidant.
- High in vitamin K, essential for blood clotting and bone health, providing over 100% of the daily recommended value in a ½ cup serving.
- Good source of dietary fiber, aiding digestion and promoting a healthy gut microbiome.
- Contains antioxidants such as kaempferol, which help reduce inflammation and protect cells from oxidative stress.
- Provides folate, which is crucial for DNA synthesis and is especially important during pregnancy.
Dietary Considerations
Selection and Storage
Store fresh Brussels sprouts in the refrigerator for up to 5 days, preferably in a loosely sealed plastic bag. Wash and trim just before boiling to preserve freshness and nutrient content.
Common Questions About Boiled brussel sprouts Nutrition
Are boiled Brussels sprouts nutritious?
Yes, boiled Brussels sprouts are highly nutritious. A 1-cup serving (about 150 grams) contains approximately 56 calories, 4 grams of protein, 11 grams of carbohydrates (including 4 grams of fiber), and less than 1 gram of fat. They are also rich in vitamins C and K, and provide folate, potassium, and antioxidants.
Can I eat boiled Brussels sprouts on a keto diet?
Boiled Brussels sprouts can be included in a keto diet in moderation. With about 7 grams of net carbs per 1-cup serving, they fit within the low-carb guidelines but should be balanced with other lower-carb vegetables if you’re strictly limiting carbohydrates.
What are the health benefits of eating boiled Brussels sprouts?
Boiled Brussels sprouts offer several health benefits, including being high in fiber, which supports digestive health, and an excellent source of antioxidants, which help combat inflammation and oxidative stress. They are also linked to improved heart health and better blood sugar regulation due to their nutrient-rich profile.
How much boiled Brussels sprouts should I eat in a serving?
A serving size of boiled Brussels sprouts is typically 1 cup or about 150 grams. This portion provides a good balance of nutrients without overloading on carbohydrates or calories. For most people, 1-2 servings per meal is a healthy and manageable amount.
How do boiled Brussels sprouts compare to roasted ones?
Boiled Brussels sprouts have a softer texture and milder flavor compared to roasted ones, which are crispier and more caramelized. Nutritionally, boiled Brussels sprouts retain more water content and provide fewer calories per equivalent serving, but roasting may enhance their flavor and appeal in dishes. Both methods retain their core nutrients effectively.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
