Brussels Sprouts (Cooked, Boiled, Drained, Without Salt) Nutritional Information
Brussels sprouts, when prepared by boiling and draining without salt, offer a wealth of essential nutrients and are a low-calorie, healthful addition to any meal. They are known for their impressive vitamin C content and rich profile of minerals. Below is a detailed look at the nutritional content of these healthy vegetables.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 36 kcal |
| Protein | 2.55 g |
| Total 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 | 21 mg |
| Zinc | 0.33 mg |
| Copper | 0.083 mcg |
| Manganese | 0.227 mg |
| Selenium | 1.5 mcg |
| Vitamin C | 62 mg |
| Thiamine (B1) | 0.107 mg |
| Riboflavin (B2) | 0.08 mg |
| Niacin (B3) | 0.607 mg |
| Vitamin B6 | 0.178 mg |
| Folate (B9) | 60 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 39 mcg |
| Vitamin E | 0.43 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Considerations
Brussels sprouts are a powerhouse of nutrients and offer an array of health benefits:
- High in Vitamin C: At 62 mg per 100g, Brussels sprouts provide more than 100% of the recommended daily intake of vitamin C, which supports immune function and promotes skin health.
- Rich in Fiber: With 2.6g of fiber per 100g serving, Brussels sprouts can aid digestion and help maintain a healthy gut.
- Low in Calories: At just 36 kcal per 100g, Brussels sprouts are an excellent choice for anyone looking to enjoy a nutritious snack or side dish without adding too many calories to their diet.
- Mineral Rich: With significant amounts of calcium, iron, magnesium, and potassium, Brussels sprouts help maintain healthy bones, support energy metabolism, and regulate blood pressure.
- Antioxidants: The combination of vitamin C, manganese, and selenium in Brussels sprouts offers antioxidant protection, which may help reduce oxidative stress in the body.
Brussels sprouts also have a moderate amount of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B6, which play a key role in energy production and cognitive function. However, they are not a source of vitamin B12, so it’s important to combine them with other sources of this vitamin, especially for those following vegetarian or vegan diets.
Allergen Information & Dietary Preferences
Brussels sprouts, like other cruciferous vegetables, are generally safe for most individuals, including those with common food allergies. However, they may cause digestive discomfort for individuals with sensitive stomachs or conditions like IBS, due to their fiber content and presence of certain fermentable sugars.
Dietary Preferences:
- Vegan & Vegetarian: Brussels sprouts are plant-based and suitable for both vegan and vegetarian diets.
- Gluten-Free: Naturally free from gluten, making them an excellent option for those with celiac disease or gluten sensitivity.
- Low-Carb & Keto-Friendly: With only 7.1g of carbohydrates per 100g, Brussels sprouts fit well into low-carb and ketogenic diets.
- Low-Calorie: With only 36 kcal per serving, they can be incorporated into weight management plans without worry.
Conclusion
Brussels sprouts, when boiled and drained without salt, are a nutritional powerhouse, providing essential vitamins and minerals that support overall health. These small, green vegetables are an excellent source of vitamin C, fiber, and antioxidants, all while being low in calories and fat. Whether enjoyed as a side dish, in salads, or as part of a larger meal, Brussels sprouts are versatile and make a great addition to any healthy eating plan. Their mild flavor and satisfying crunch also make them a popular choice for those seeking a nutritious, plant-based option.
