Steamed brussel sprouts

Vegetable

Item Rating: 91/100

1 serving (100 grams) contains 43 calories, 3.4 grams of protein, 0.3 grams of fat, and 9.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		86
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		50 mg	2%
Total Carbohydrates		18 g	6%
	Dietary Fiber	7.6 g	27%
	Sugars	4.4 g
protein		6.8 g	13%
Vitamin D		0 mcg	0%
Calcium		84 mg	6%
Iron		2.8 mg	15%
Potassium		778 mg	16%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 5 cal (5.2%)

Protein: 27 cal (26.0%)

Carbs: 72 cal (68.8%)

About Steamed brussel sprouts

Steamed Brussel sprouts are tiny cruciferous vegetables originally cultivated in the Mediterranean region, later popularized in Belgium during the 18th century. Now, they are commonly used in European and American cuisines. These nutrient-dense vegetables are rich in fiber, antioxidants, and vitamins such as Vitamin C and Vitamin K. Steaming helps preserve their powerful micronutrient profile while enhancing their slightly nutty and savory flavor. Brussel sprouts are low in calories and high in essential minerals like folate, manganese, and potassium, making them a popular choice for a health-conscious diet.

Health Benefits

• High in Vitamin C, which supports immune function and skin health.
• Rich in Vitamin K, contributing to healthy bones and blood clotting.
• A good source of dietary fiber, promoting digestive health and reducing LDL cholesterol levels.
• Contains antioxidants like kaempferol, which help combat oxidative stress and inflammation.
• Provides folate, essential for cell growth and DNA formation.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-carb

Not suitable for: Low-fiber diets

Selection and Storage

Store raw Brussel sprouts in the refrigerator unwashed for up to five days. To preserve nutrition, steam them for 5-7 minutes until tender but not mushy.

Common Questions About Steamed brussel sprouts Nutrition

Are steamed Brussels sprouts high in protein?

Steamed Brussels sprouts are not particularly high in protein. One cup (about 155 grams) of steamed Brussels sprouts contains approximately 4 grams of protein. While they are a good source of fiber and vitamins, they are not a primary protein source.

Can I eat steamed Brussels sprouts on a keto diet?

Yes, steamed Brussels sprouts can fit into a keto diet. One cup of steamed Brussels sprouts contains about 8 grams of carbohydrates, with 3 grams as fiber, resulting in a net carb content of 5 grams, which is suitable in moderate portions on a keto diet.

What are the health benefits of steamed Brussels sprouts?

Steamed Brussels sprouts are packed with essential nutrients, including vitamins C and K, folate, and antioxidants. They are known to support immune health, promote proper blood clotting, and provide anti-inflammatory benefits. However, individuals with certain thyroid conditions may want to limit their intake due to the goitrogenic compounds found in cruciferous vegetables.

What is a healthy serving size for steamed Brussels sprouts?

A healthy serving size is about 1 cup (approximately 155 grams) of steamed Brussels sprouts, which contains around 56 calories, 4 grams of fiber, and provides a nutrient-dense addition to your meal. Pairing them with a healthy fat source like olive oil or nuts can enhance nutrient absorption and flavor.

How do steamed Brussels sprouts compare to roasted Brussels sprouts?

Steamed Brussels sprouts retain more water and fewer calories from added oils compared to roasted ones. However, roasting can enhance flavor by caramelizing the natural sugars. While steaming preserves more antioxidants, roasting adds a deeper taste, so the choice depends on your nutritional and taste preferences.

Data Sources & Scientific References