1 serving (78 grams) contains 28 calories, 2.0 grams of protein, 0.4 grams of fat, and 5.5 grams of carbohydrates.
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Nutrition Information
Calories |
84.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60.6 mg | 2% | |
| Total Carbohydrates | 16.7 g | 6% | |
| Dietary Fiber | 6.1 g | 21% | |
| Sugars | 5.8 g | ||
| protein | 6.1 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 84.8 mg | 6% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 748.5 mg | 15% | |
* 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 brussels sprouts
Boiled Brussels sprouts are small, cruciferous vegetables that originated in Belgium and belong to the Brassica family, which includes cabbage, broccoli, and kale. They are a staple of European cuisine and are often served as a side dish or incorporated into various recipes globally. Brussels sprouts provide a dense nutritional profile, being low in calories but rich in vitamins C and K, as well as fiber. A 1-cup serving of boiled Brussels sprouts contains about 56 calories, 4 grams of protein, 4 grams of fiber, and 123% of the recommended daily intake of vitamin C. Their nutrient density makes them a popular choice for health-conscious diets, offering antioxidants and phytonutrients essential for overall wellness.
Health Benefits
- Boosts immune health due to high vitamin C content (123% RDI per cup), which aids in antioxidant defense and supports immune function.
- Improves bone health, as a single serving provides 137% of the daily vitamin K requirement, essential for bone metabolism and calcium regulation.
- Promotes digestive health because of its fiber content (4 g per cup), which supports healthy digestion and regularity.
- Contains antioxidants like kaempferol, which has anti-inflammatory properties and may reduce the risk of chronic diseases.
- Supports heart health due to its combination of fiber, potassium, and phytonutrients that help regulate blood pressure and cholesterol.
Dietary Considerations
Selection and Storage
Store Brussels sprouts in the vegetable crisper of the refrigerator for up to one week. To prepare, trim the ends and remove yellow or damaged leaves before boiling or steaming.
Common Questions About Boiled brussels sprouts Nutrition
Are boiled Brussels sprouts high in protein?
Boiled Brussels sprouts are not particularly high in protein but do contain approximately 2 grams of protein per 1 cup (155 grams). They are better known for their fiber, vitamins, and mineral content rather than being a protein-rich food.
Can I eat boiled Brussels sprouts on a keto diet?
Brussels sprouts can fit into a keto diet in moderation, as they have around 8 grams of carbohydrates per cup (155 grams), with 3 grams being fiber, resulting in 5 grams of net carbs. They are low enough in net carbs to be included in small portions alongside other keto-friendly foods.
What are the health benefits of boiled Brussels sprouts?
Boiled Brussels sprouts are rich in essential nutrients like vitamin C, vitamin K, fiber, and antioxidants. They support immune function, bone health, and digestion. However, consuming excessive amounts may cause bloating or gas due to their high fiber and sulfuric compound content.
What is the recommended portion size for boiled Brussels sprouts?
A standard portion size for boiled Brussels sprouts is about 1 cup (155 grams), which provides approximately 60 calories, 2 grams of protein, 8 grams of carbs, and 3 grams of fiber. This serving balances their nutritional benefits without excessive calorie or carb intake.
How do boiled Brussels sprouts compare to roasted Brussels sprouts?
Boiled Brussels sprouts tend to retain more moisture but may lose some flavor and nutrient content compared to roasted ones due to the cooking process. Roasting enhances their natural sweetness and creates a caramelized texture but can slightly increase calorie content if oil is added.
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.
