Brussels Sprouts (Raw) – Nutritional Information & Health Benefits
Brussels sprouts, small and vibrant green in color, are a nutrient-dense vegetable that offers numerous health benefits. They belong to the cruciferous family, alongside broccoli, cabbage, and kale, making them a great addition to any balanced diet. Rich in fiber, vitamins, and minerals, Brussels sprouts are an excellent choice for those seeking to improve their overall health. Below is a detailed breakdown of the nutritional content of raw Brussels sprouts per 100 grams.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 43 kcal |
| Protein | 3.38 g |
| Fat | 0.3 g |
| Saturated Fat | 0.062 g |
| Carbohydrates | 8.95 g |
| Fiber | 3.8 g |
| Sugar | 2.2 g |
| Calcium | 42 mg |
| Iron | 1.4 mg |
| Magnesium | 23 mg |
| Phosphorus | 69 mg |
| Potassium | 389 mg |
| Sodium | 25 mg |
| Zinc | 0.42 mg |
| Copper | 0.07 mcg |
| Manganese | 0.337 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 85 mg |
| Thiamin (B1) | 0.139 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.745 mg |
| Vitamin B6 | 0.219 mg |
| Folate | 61 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 38 mcg |
| Vitamin E | 0.88 mg |
| Vitamin D2 | 0 mcg |
Allergen Information:
Brussels sprouts are naturally free from common allergens such as gluten, dairy, nuts, and soy. They are safe to include in the diet of those with these sensitivities. However, individuals with specific digestive issues, such as irritable bowel syndrome (IBS), may need to moderate their intake due to the high fiber content.
Dietary Preferences:
- Vegan: Brussels sprouts are plant-based, making them an ideal vegetable for vegan diets.
- Vegetarian: These nutrient-rich sprouts are perfect for vegetarian meals.
- Gluten-Free: Naturally gluten-free, making them a great option for those with gluten intolerance or celiac disease.
- Low-Carb: With only 8.95 grams of carbohydrates per 100 grams, Brussels sprouts are suitable for low-carb and keto diets.
- High Fiber: Ideal for those seeking to increase fiber intake for digestive health or weight management.
Health Benefits:
Brussels sprouts are a powerhouse of nutrients that contribute to a wide range of health benefits:
- Rich in Vitamin C: Providing 85 mg of vitamin C per 100 grams, Brussels sprouts help support a healthy immune system and promote collagen production for skin health.
- High in Fiber: The 3.8 grams of fiber per 100 grams aid in promoting healthy digestion, reducing the risk of constipation, and supporting heart health.
- Antioxidants: With their high levels of vitamin C and other antioxidants, Brussels sprouts help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases.
- Supports Bone Health: Containing calcium, magnesium, and phosphorus, Brussels sprouts play a role in maintaining strong and healthy bones.
- Improves Heart Health: The combination of fiber, potassium, and antioxidants supports healthy blood pressure and reduces the risk of cardiovascular diseases.
- Low Calorie: At just 43 kcal per 100 grams, Brussels sprouts are a nutritious, low-calorie vegetable that fits well into weight-management diets.
Cooking Tips:
Brussels sprouts can be enjoyed in a variety of ways:
- Roasted: Toss them with olive oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes until crispy and golden brown.
- Steamed: Lightly steam Brussels sprouts to preserve their nutrients and tenderness.
- Stir-Fried: Sauté Brussels sprouts with garlic and your favorite seasoning for a quick and flavorful side dish.
- Shredded: Thinly slice them and add to salads or use as a topping for roasted meats.
Conclusion:
Brussels sprouts are an incredibly versatile vegetable, packed with essential vitamins, minerals, and antioxidants that contribute to overall health. Whether you enjoy them roasted, steamed, or stir-fried, they offer numerous health benefits, including supporting immunity, digestion, and heart health. Incorporating Brussels sprouts into your meals is an easy way to boost your nutrient intake and enjoy a low-calorie, high-fiber vegetable that is both delicious and nutritious.
