Brussels sprouts are a great source of vitamins A, C, K, fiber, and potassium. Brussel sprouts. Let leave a comment below if you find this article interesting and helpful. Notably, if you are taking blood-thinning medication, its important that you maintain a consistent vitamin K intake. It also acts as an antioxidant, is involved in the production of proteins like collagen, and may even enhance immunity (3). 10 Brussels Sprouts contains 0.29g of polyunsaturated fat, How much monounsaturated Fat is in 10 Brussels Sprouts? The protein in Brussels sprouts also helps support muscle and bone strength. Foods that are rich in this vitamin have been found to offer protection against lung and oral cavity cancers. Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. Botanically, the sprouts belong to the same Brassica family of vegetables which also includes cabbage, collard greens, broccoli, and kale. If you purchase something through our posts, we may receive a commission at no extra charge to you.
Ever wondered about the calories in Brussels sprouts? Store the sprouts in a bag in the refrigerator. Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (1). 1 cup of cooked Brussels sprouts contains: 56.2 calories 0.78 g of fat 11.08 g of carbohydrate 3.98 g of protein Consuming the same amount of Brussels sprouts will also provide the following. Some of the best sources of selenium are nuts, fish, and poultry. Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below 140 mg per serving. Lets learn more about the positive health effects of Brussels sprouts. Eating Brussels sprouts along with other good sources of fiber like other vegetables, fruits, and whole grains can help you meet your fiber needs. Zea-xanthin, an important dietary carotenoid found in sprouts, is selectively absorbed in the 'macula-lutea' of the retina in the eyes where it thought to provide antioxidant and protective UV light-filtering functions. There are only about 42 calories per 100g of Brussels sprouts. They also contain vitamin C and beta-carotene; however, they don't have much protein or fat at all--just 2 grams per cup cooked Brussels sprouts! Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Brussel sprouts are a wonderful source of another powerful antioxidant vitamin, vitamin-A, providing about 754 IU per 100 g (25% of RDA). Gather all ingredients. There are 40 calories in 100 g of Brussels Sprouts. Brussels sprouts are a hearty vegetable with a strong, nutty flavor. 2010;21(8):1183-92. doi:10.1007/s10552-010-9545-2. *Percent Daily Values are based on a 2,000 calorie diet. 1%, Copper
Brussels sprouts are best when harvested after a frost. Fiber is not only crucial for the digestive system but also can improve cholesterol and blood sugar levels. Knowing more about the uses of Brussels wealth will help update your diet with a delicious and nutritious vegetable. This important nutrient plays a vital role in your body. A diet rich in cruciferous vegetables like Brussels sprouts may reduce inflammation and reduce the risk of pro-inflammatory diseases. Brussels sprouts are also a good source of provitamin A in the form of beta-carotene, which is crucial for healthy skin. All content is strictly informational and should not be considered medical advice. All rights reserved. Be sure to discuss your eating habits with your doctor when taking blood thinners. 10 Brussels Sprouts . Lets watch: How to roast Brussels sprouts? The total fat content of (10 Brussels Sprouts Serving) 10 Brussels Sprouts is 0.57 g. Within the fat content, a 10 Brussels Sprouts contains 0.12 g of saturated fat, 0 g of trans fat, 0.29 g of polyunsaturated fat and 0.04 g of monounsaturated fat.
In addition to their impressive nutrient profile and long list of health benefits, Brussels sprouts may help keep blood sugar levels steady. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Sugar in a 10 Brussels Sprouts is about 4.18 g and the amount of protein in a They're usually sold in their entirety, but you can find them cut into smaller pieces or shredded for use as a topping on salads and other dishes. They are also a rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate. Your login session has expired. Roasted brussel sprouts with greens and stuffed omelette. In a large glass bowl, toss wrapped sprouts with brown sugar, until they are well coated. 3%, Pantothenic Acid
You can steam, roast, or stir-fry Brussels sprouts, or shred them to use in slaws and salads. Benefits, Side Effects, and More, 13 Simple Ways to Stop Eating Lots of Sugar, Is MSG Truly Unhealthy? They get browned and caramelized in the oven while still retaining their crunchy texture. * Percent Daily Values are based on a 2,000 calorie diet. Brussels sprouts are a cruciferous vegetables that are native to Belgium. Adequate vitamin K is necessary for healthful bone formation and mineralization. Brussels sprouts are a great source of vitamin K. If you cut yourself, vitamin K helps your blood clot to prevent excessive bleeding. Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. 10 Brussels Sprouts contains about 8% of calcium, How much Iron is in 10 Brussels Sprouts? One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat. Nonetheless, they carry 3.38 g of protein, 3.80 g of dietary fiber (10% of RDA), and zero cholesterol. Brussels sprouts are a good source of vitamin K (1).
Cruciferous vegetables like Brussels sprouts are goitrogenic, which means theymight interfere with iodine uptake, disrupting the thyroid gland's production of hormones necessary for regulating metabolism. Brussels sprouts, cooked, boiled, drained, without salt. 10 Brussels Sprouts contains about 15% of iron. The Surprises About Calories In Roasted Brussels Sprouts. What Are the Benefits of Drinking Hot Water? Being a Brassica family vegetable, Brussel sprouts too may contain goitrogens, which may cause swelling of the thyroid gland and should be This Medical News Today feature is part of a series on the health benefits of popular foods. Fresh sprouts should feature firm, compact, and dark green heads. Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help keep your blood sugar levels stable. Place in the air fryer basket, without stacking or overlapping. Yoon, S. & Eom, G. H. (2016). Here are some of the major nutrients in 1/2 cup (78 grams) of cooked Brussels sprouts ( 1 ): Calories: 28. They are also a must in the daily diet of people wanting to lose weight because of their meager calories. 2,000 calories a day is used for general nutrition advice. The sprouts used as a favorite add-on in chicken casseroles. 3%, Vitamin C
Although leptin sends fullness cues to the brain, high leptin levels can cause resistance to leptin's message. 10 sprouts Amount Per Serving Calories 82 % Daily Values* Total Fat 0.57g 1% Saturated Fat 0.118g 1% Trans Fat - Polyunsaturated Fat 0.291g Monounsaturated Fat 0.044g Cholesterol 0mg 0% Sodium 48mg 2% Total Carbohydrate 17g 6% Dietary Fiber 7.2g 26% Sugars 4.18g Protein 6.42g Vitamin D - Calcium 80mg 6% Iron 2.66mg 15% Potassium 739mg 16% Vitamin A For example, a person who needs 2,000 calories a day should eat 28 grams of fiber (8). Cook them simply with a small amount of salt, pepper, and olive oil, or fancy them up by adding heart-healthy nuts and spices. Brussels sprouts are high in antioxidants and contain compounds that may help decrease inflammation. The fiber in Brussels sprouts (and other vegetables) has long been associated with appetite control and healthy weight maintenance. However, the most commonly used method of cooking that is both easy and delicious is roasting. Cheese toasties, pom-bears, cucumber slices, and veggie soup for 309 calories.
(2015). People should take care not to overcook sprouts, as this tends to give them a bitter flavor and may diminish their nutritional value. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Vitamin K may also play a role in bone growth and could help protect against osteoporosis, a condition characterized by progressive bone loss (2). Brussels sprouts. Based on an average Brussels sprout weight, there are around 10-20 baby sprouts, 5-9 medium-sized sprouts, or 3-5 large Brussels sprouts in 100g. Brussels sprouts are often hated for its bitter taste, but few know that this bitterness has miraculous effects. Gogga P, liwiska A, Aleksandrowicz-Wrona E, Magorzewicz S. Association between different types of plant-based diets and leptin levels in healthy volunteers. 1%, Thiamin
Enjoy them raw and shredded in a salad or roasted with a drizzle of olive oil. Additionally, Brussel sprouts contain a glucoside, sinigrin. Find out more about us here. Your Daily Values may be higher or lower depending on your calorie needs. We also clarify any potential health risks of consuming Brussels sprouts. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. One cup of boiled Brussels sprouts (156g) provides 56 calories, 65% of which come from carbs, 23% from protein, and 12% from fat. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans . Not only a delicious vegetable, but Brussels sprouts are also an excellent natural ingredient to give a womans skin a smooth, radiant glow. Adding Brussels sprouts to a balanced diet rich in fruits, vegetables, and whole grains has the potential to make a major positive impact on your health. Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K, and vitamin C. Brussels sprouts have many health benefits, but their impressive antioxidant content stands out. Cruciferous vegetables, such as Brussels sprouts, contain sulfur-containing compounds that provide their bitter taste. Based on an average Brussels sprout weight, there are around 100-200 baby sprouts, 50-90 medium-sized sprouts, or 33-48 large Brussels sprouts in a kilogram. For this reason, you may need to be mindful of your intake of foods high in vitamin K, such as Brussels sprouts (2). Second, Brussels sprouts contain a lot of vitamin K, which stimulates blood clotting.
Brussels sprouts used to be on the list of most hated vegetables. 53: 1 package (10 oz) = 284g. Calories In Sauteed Brussels Sprouts Calories: 62, Fat: 4g, Carbs: 6g, Protein: 3g, Fiber: 2g Popular Calories Burned Searches: Calories Burned For Chopping Wood Calories Burned For Gardening Calories Burned For Mowing Lawn: Push, hand Calories Burned For Mowing Lawn: Push, Power Learn more here. Seal tightly, and shake to coat. Learn about the number of calories and nutritional and diet information for Brussels Sprouts, Raw. Of the 11 grams of carbohydrates in a cup of cooked Brussels sprouts, a little over 4 grams are from fiber. When reading the nutrition facts label also pay close attention to the sodium levels.
Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. Read this article to understand roasted Brussels sprouts better. Thank you, {{form.email}}, for signing up. Slicing them thin and mixing them in raw with salad greens. Step 3: Then, put the cabbage on the stove to grill at 420 degrees F for 15 minutes or until the cabbage turns golden brown.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Food items high in fiber are good and come with many health benefits. 1%, Phosphorus
Therefore, blanch sprouts in boiling water for just about 5 minutes, cool, and then add to the recipes. You can also add Brussels sprouts to pasta dishes, frittatas, or stir-fries for a flavorful and nutritious dinner. This keto roasted garlic cauliflower is another great option for a quick and easy side dish. Brussels sprouts are a member of the cruciferous family, which includes broccoli, cabbage and kale. In particular, Brussels cabbage is suitable for all skin types. 10 Brussels Sprouts contains about 0mg of cholesterol, How much sodium is in 10 Brussels Sprouts? Everyone knows that veggies are healthy, but some stand out from the rest. In short, Brussels sprouts are a nutritious root vegetable, although their taste is a bit unpleasant. For every 100 grams of Brussels sprouts, you can get about 173 milligrams of omega-3 fatty acids.
Carbohydrates are important for a healthy diet however, you must choose complex carbohydrates such as found in whole grain, pasta, lentils, brown rice, beans, fruits and vegetables, to maintain a good healthy diet. The Aggregate Nutritional Density Index (ANDI) measures how much nutrition a vegetable offers for its weight.
See the table below for in depth analysis of nutrients: Brussel sprouts nutrition profile per 100 g (Brassica oleracea Gemmifera Group), fresh. Each sprout, in general, features similarity in appearance and structure to cabbage, but only minuscule in size, measuring about 1-1.5 inches in diameter. Brussels sprouts.
Brussels sprouts are an excellent source of protein, and just 88 grams (g), or 1 cup, of raw Brussels sprouts meets the National Institutes of Healths (NIH) recommended daily requirements for vitamin C and vitamin K. Brussels sprouts are part of the cruciferous vegetable family. Avoid sprouts that featuring loose-leaf, yellowish, and light in hand. Brussels Sprouts. It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 177 g or about 147% of RDA. Please logout and login again.
They should be 1 to 1.5 inches in diameter and hard, green, and compact. The high levels of folic acid in Brussels sprouts help keep your brain sharp. Read our, Bean Sprouts Nutrition Facts and Health Benefits, Broccoli Nutrition Facts and Health Benefits, Cauliflower Nutrition Facts and Health Benefits, Green Beans Nutrition Facts and Health Benefits, Strawberry Nutrition Facts and Health Benefits, Cabbage Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Health Benefits of Vegetables With Glucosinolates, Carrot Nutrition Facts and Health Benefits, Asparagus Nutrition Facts and Health Benefits, Blackberry Nutrition Facts and Health Benefits, Peach Nutrition Facts and Health Benefits, Bok Choy Nutrition Facts and Health Benefits, Spinach Nutrition Facts and Health Benefits, Jerusalem Artichoke Nutrition Facts and Health Benefits, Daily Healthy Eating and Fitness Tips to Your Inbox, low in carbohydrates with lots of filling fiber, Brussels sprouts, cooked, boiled, drained, without salt, Association between different types of plant-based diets and leptin levels in healthy volunteers, Food sources of 5 important nutrients for vegetarians, Vitamin K: Fact sheet for health professionals, Manganese: Fact sheet for health professionals, Influence of cooking methods on bioactive compound content and antioxidant activity of brussels sprouts, The epigenetic impact of cruciferous vegetables on cancer prevention, Usual cruciferous vegetable consumption and ovarian cancer: A case-control study, Boiled Brussels sprouts: A rich source of glucosinolates and the corresponding nitriles, Polycystic ovarian syndrome-current pharmacotherapy and clinical implications, Mugwort-mustard allergy syndrome due to broccoli consumption, Bioavailability of glucosinolates and their breakdown products: Impact of processing, Role of dietary iodine and cruciferous vegetables in thyroid cancer: A countrywide case-control study in New Caledonia, Home & garden information center. 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You find this article to understand roasted Brussels sprouts, you can get about 173 milligrams of omega-3 acids! Close attention to the sodium levels should feature firm, compact, and poultry a in air... It might have extra health benefits and caramelized in the refrigerator little over grams. Improve cholesterol and blood sugar levels steady health risks of consuming Brussels sprouts are a source of vitamins a Aleksandrowicz-Wrona..., boiled, drained, without stacking or overlapping learn about the uses of Brussels sprouts in a of... More, 13 Simple Ways to Stop eating Lots of sugar, is a registered dietitian diabetes. Of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands different... Calories in 100 g provides about 177 g or about 147 % RDA.