1 serving (100 grams) contains 150 calories, 4.0 grams of protein, 10.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
300 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20 g | 25% | |
| Saturated Fat | 3 g | 15% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 400 mg | 17% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 8 g | 28% | |
| Sugars | 6 g | ||
| protein | 8 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 3 mg | 16% | |
| Potassium | 700 mg | 14% | |
* 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 Crispy brussel sprouts
Crispy Brussels sprouts are a savory dish made by roasting or pan-frying Brussels sprouts, which originate from the Brussels region of Belgium and have been cultivated since the 16th century. Known for their nutty flavor and crunchy texture when cooked, Brussels sprouts belong to the cruciferous vegetable family alongside broccoli and cabbage. Nutritionally, they are rich in dietary fiber, vitamin C, vitamin K, and antioxidants while being low in calories, making them an excellent choice for healthy eating patterns. One cup of cooked Brussels sprouts provides around 4 grams of fiber, 125% of the Daily Value (DV) for vitamin C, and over 100% of the DV for vitamin K, alongside other vital micronutrients such as folate and manganese. Their nutrient density makes them a versatile addition to many cuisines, particularly European and North American dishes.
Health Benefits
- Supports immune health due to high vitamin C content (125% DV per cup cooked).
- Promotes bone health and blood clotting, thanks to vitamin K (over 100% DV per cup cooked).
- Rich in antioxidants like kaempferol, which may reduce inflammation and support cellular health.
- Excellent source of dietary fiber (4 grams per cup cooked), aiding digestion and improving gut health.
- Contains folate (12% DV per cup cooked), essential for DNA synthesis and cell repair.
Dietary Considerations
Selection and Storage
Store whole Brussels sprouts in the crisper drawer of the refrigerator for up to a week. For cooking, trim the ends and remove any yellow or damaged outer leaves before preparing them to ensure optimal flavor and texture.
Common Questions About Crispy brussel sprouts Nutrition
Are crispy Brussels sprouts high in protein or low in calories?
Crispy Brussels sprouts are low in calories and contain moderate protein. A 1-cup serving (about 88 grams) of roasted Brussels sprouts provides approximately 4 grams of protein and 70 calories, depending on how they’re prepared (e.g., oil or seasoning). They're also rich in vitamin C, vitamin K, and fiber.
Can I eat crispy Brussels sprouts on a keto diet?
Yes, crispy Brussels sprouts can fit into a keto diet as they are low in carbs. One cup of cooked Brussels sprouts contains about 8 grams of total carbs, 3.3 grams of fiber, and a net carb count of 4.7 grams, making them a great low-carb vegetable option when prepared with keto-friendly ingredients like olive oil or butter.
What are the health benefits of eating crispy Brussels sprouts?
Crispy Brussels sprouts are highly nutritious, offering benefits such as improved digestion due to their high fiber content and support for immune health thanks to their rich vitamin C levels. However, overconsumption may cause bloating or gas in individuals sensitive to cruciferous vegetables due to their natural sulfur compounds.
What is a healthy portion size for crispy Brussels sprouts?
A healthy portion size for crispy Brussels sprouts is around 1 cup cooked (approximately 88 grams). This serving provides a good balance of nutrients without exceeding daily calorie or carb limits. For added flavor, use heart-healthy oils like olive oil and avoid heavy coatings of sugar or salt.
How do crispy Brussels sprouts compare to other roasted vegetables?
Crispy Brussels sprouts are lower in carbs and higher in fiber compared to roasted potatoes, making them a lighter choice. Compared to other leafy vegetables like kale, Brussels sprouts are denser and pack more protein and vitamin C. Their unique nutty flavor when roasted also makes them a standout option for variety in meals.
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.
