Brussels sprouts, raw
* 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 | 85 MG | 94% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.1 MG | 7% | |
| Niacin | 0.7 MG | 5% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 61 UG | 15% | |
| Choline, total | 19.1 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 38 UG | 4% | |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 6% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 177 UG | 148% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 42 MG | 3% | |
| Iron, Fe | 1.4 MG | 8% | |
| Magnesium, Mg | 23 MG | 5% | |
| Phosphorus, P | 69 MG | 6% | |
| Potassium, K | 389 MG | 8% | |
| Sodium, Na | 25 MG | 1% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.3 MG | 15% | |
| Selenium, Se | 1.6 UG | 3% |
Nutrition Highlights
- Very low in calories (43 kcal per 100g), suitable for weight management.
- Very low in fat (0.3g per 100g).
- Good source of dietary fiber (3.8g per 100g).
- Rich source of Vitamin C, total ascorbic acid (94% of Daily Value per 100g).
- Rich source of Vitamin K (phylloquinone) (148% of Daily Value per 100g).
About Brussels sprouts, raw
These small, green, cabbage-like vegetables are actually part of the cruciferous family, closely related to broccoli, kale, and cauliflower. They grow as buds along a thick stalk and are typically harvested in the fall and winter months. Despite their modest size, they're nutrient-dense, offering a solid amount of plant-based protein, dietary fiber, and complex carbohydrates. They're also very low in fat and contain only about 43 calories per 100 grams, making them an excellent choice for those seeking nutrient-rich, low-calorie foods.
Brussels sprouts are rich in fiber, which supports digestive health and helps maintain steady blood sugar levels. They also provide a range of vitamins and minerals, including vitamin C, vitamin K, and folate, along with beneficial plant compounds that may have antioxidant properties. Their combination of protein and fiber can contribute to a feeling of fullness, which is helpful for weight management.
In the kitchen, they can be enjoyed raw, thinly sliced into salads or slaws, though many people prefer them cooked to mellow their slightly bitter flavor. Roasting, sautéing, or steaming brings out a sweeter, nuttier taste, and they pair well with garlic, olive oil, balsamic vinegar, or even a touch of maple syrup. They're a versatile addition to grain bowls, side dishes, or holiday meals, and their hearty texture holds up well in both simple and complex recipes.
Compare Brussels sprouts, raw
See how Brussels sprouts, raw compares to other foods:
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