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 | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 59.5 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 | 100 mg | 7% | |
| Iron | 3.3 mg | 18% | |
| 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 Brussels sprouts salad
Brussels sprouts salad is a dish that centers around finely shredded or halved Brussels sprouts, commonly combined with ingredients such as nuts, seeds, dried fruit, and vinaigrette. Brussels sprouts are small, cruciferous vegetables first cultivated in Belgium, giving them their name, and they belong to the Brassica family alongside kale, cabbage, and broccoli. Renowned for their dense nutritional profile, Brussels sprouts are rich in dietary fiber, vitamin C, vitamin K, and antioxidants. Raw or cooked, they are a versatile base for fresh, vibrant salads often featured in European and North American cuisines. Their robust flavor pairs well with tangy dressings and crunchy additions, making them a popular choice for health-conscious meals.
Health Benefits
- Promotes immune health due to high vitamin C content (78 mg per cup when raw).
- Supports bone health with vitamin K, offering 137% of the daily value per cup.
- Rich in antioxidants such as kaempferol, which helps combat inflammation.
- Aids digestion with 4 grams of dietary fiber per raw cup.
- Contains folate (24% DV per cup), which is crucial for cellular growth and function.
Dietary Considerations
Selection and Storage
Store Brussels sprouts in an airtight container in the refrigerator for up to 5 days. For salads, dress immediately before serving to maintain crisp textures.
Common Questions About Brussels sprouts salad Nutrition
What are the nutritional benefits of Brussels sprouts salad?
Brussels sprouts are low in calories, with one cup (88 grams) of raw Brussels sprouts containing about 38 calories. They are rich in vitamin C and K, providing 124% and 156% of the daily value per cup, respectively. They also contain 3 grams of protein and 3.3 grams of fiber, making this salad a nutritious choice.
Can I eat Brussels sprouts salad on a keto or low-carb diet?
Yes, Brussels sprouts salad can fit into a keto or low-carb diet. One cup of raw Brussels sprouts has about 8 grams of total carbs, but 3.3 grams of fiber, bringing the net carb count to just 4.7 grams. Be mindful of the dressing and any add-ins like dried fruit, which can increase the carb content.
What are the health benefits of Brussels sprouts salad?
Brussels sprouts are rich in antioxidants, which help reduce inflammation and combat free radical damage. They're also high in vitamin K, which supports bone health, and fiber, which aids in digestion. However, people taking blood-thinning medications should monitor their vitamin K intake due to its blood-clotting properties.
How much Brussels sprouts salad should I eat per serving?
A standard serving size for Brussels sprouts salad is about 1 to 1.5 cups (100-150 grams), depending on the other ingredients in the salad. This provides a balanced portion of nutrients while keeping calories manageable, typically around 50-100 calories per serving without heavy dressings or toppings.
How does Brussels sprouts salad compare to other vegetable salads?
Brussels sprouts salad is generally higher in fiber and protein compared to lettuce-based salads, offering more satiety. It also contains more vitamins C and K. Unlike lettuce, shredded raw Brussels sprouts have a crunchier texture and can hold up better to heavier dressings, making them a versatile option.
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.
