Brussels Sprouts (Cooked, Blanched, Drenched in Salt)
Brussels sprouts, a humble yet nutritious vegetable, offer a delightful balance of flavors and health benefits when prepared with care. These miniature cabbage-like buds are rich in vitamins, minerals, and dietary fiber, making them a fantastic addition to any meal. Whether you enjoy them roasted, sautéed, or in their simple blanched form with a touch of salt, Brussels sprouts bring not only taste but also substantial nutritional value.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 36 kcal |
| Protein | 2.55 g |
| Fat | 0.5 g |
| Saturated Fat | 0.102 g |
| Carbohydrates | 7.1 g |
| Fiber | 2.6 g |
| Sugar | 1.74 g |
| Calcium | 36 mg |
| Iron | 1.2 mg |
| Magnesium | 20 mg |
| Phosphorus | 56 mg |
| Potassium | 317 mg |
| Sodium | 257 mg |
| Zinc | 0.33 mg |
| Copper | 0.083 mg |
| Manganese | 0.227 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 62 mg |
| Thiamin (Vitamin B1) | 0.107 mg |
| Riboflavin (Vitamin B2) | 0.08 mg |
| Niacin (Vitamin B3) | 0.607 mg |
| Vitamin B6 | 0.178 mg |
| Folate (Vitamin B9) | 60 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 39 mcg |
| Vitamin E | 0.43 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Brussels sprouts are naturally free from common allergens such as gluten, dairy, nuts, and soy, making them an excellent choice for those with dietary restrictions or sensitivities. However, individuals with cruciferous vegetable sensitivities or those prone to bloating may experience discomfort due to their fiber content. It’s always advisable to consult with a healthcare provider if you are unsure about your tolerance to specific foods.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Keto-Friendly: Yes (moderation recommended)
- Paleo: Yes
- Low-FODMAP: Yes (in moderate servings)
Advice and Usage
Brussels sprouts are highly versatile in the kitchen and can be enjoyed in various forms. For the most flavor and nutrition, avoid overcooking these delicate vegetables, as this can diminish both taste and nutrient content. Blanching them, as mentioned in the description, retains most of their benefits while softening their often-strong flavor. If you’re looking for a crispier texture, roasting Brussels sprouts with a bit of olive oil, garlic, and your choice of seasonings is an excellent alternative.
Adding Brussels sprouts to your diet not only contributes a wealth of vitamins and minerals but also boosts your intake of fiber, which supports digestive health. The high vitamin C content in Brussels sprouts is especially beneficial for immune function, and their antioxidants help combat oxidative stress, contributing to overall health and longevity.
Conclusion
Incorporating Brussels sprouts into your meal rotation is an easy way to enjoy a nutritious, low-calorie food that is rich in both taste and essential nutrients. Whether eaten alone, in salads, or as part of a hearty vegetable medley, these small but mighty vegetables can make a big impact on your health. Additionally, their wide range of dietary benefits, from supporting your immune system to providing fiber for digestive health, makes them an excellent choice for individuals seeking a balanced diet.
