Brussels sprouts, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 62 MG | 69% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 60 UG | 15% | |
| Choline, total | 40.6 MG | 7% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 39 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 3% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 140.3 UG | 117% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 36 MG | 3% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 56 MG | 4% | |
| Potassium, K | 317 MG | 7% | |
| Sodium, Na | 21 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.2 MG | 10% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Very low in calories (36 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (2.6g per 100g).
- Rich source of Vitamin C, total ascorbic acid (69% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (117% of Daily Value per 100g).
About Brussels sprouts, cooked, boiled, drained, without salt
These small, green cruciferous vegetables are a nutrient-dense addition to any meal, offering a modest calorie count alongside a rich array of vitamins and minerals. When cooked by boiling and drained without added salt, they provide a good source of dietary fiber, which supports digestive health and helps maintain steady blood sugar levels. They are also rich in vitamin K, essential for bone health and proper blood clotting, as well as vitamin C, an antioxidant that supports immune function and skin health. Additionally, they contain folate, important for cell division and DNA synthesis, making them particularly valuable for pregnant individuals or those planning pregnancy.
In the kitchen, these vegetables are incredibly versatile and can be prepared in a variety of ways to suit different tastes and dishes. While boiling is a common method, roasting or sautéing can enhance their natural sweetness and create a slightly crispy texture. They pair well with savory ingredients like garlic, bacon, or balsamic vinegar, and can be served as a side dish, added to salads, or incorporated into grain bowls and stir-fries. For those mindful of their sodium intake, cooking without added salt allows their natural flavor to shine, while still benefiting from their nutritional profile. Whether enjoyed as a simple side or a star ingredient, they offer both flavor and nourishment in every bite.
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