Food guide

Brussels Sprouts

Small brassicas packing vitamin K, vitamin C and 4 g of fibre per cooked cup.

VegetablesFibre-RichPlant-Based

Brussels Sprouts, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of brussels sprouts, cooked for fair comparison. Typical serving: 1 cup cooked (156 g) — 56 kcal per 156 g serving.

Nutrition information for Brussels Sprouts
Nutrient	Per 100 g	Per serving (156 g)	Per 100 kcal
Energy	36 kcal	56 kcal	100 kcal
Protein	2.6 g	4 g	7.1 g
Carbohydrate	7.1 g	11.1 g	19.8 g
Fat	0.5 g	0.8 g	1.4 g
Fibre	2.6 g	4.1 g	7.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of brussels sprouts, with a typical serving and FDA Daily Value for adults.

Micronutrients for Brussels Sprouts
Nutrient	Per 100 g	Per serving (156 g)	% DV
Vitamins
Vitamin A	39 µg	60.8 µg	4%
Vitamin C	62 mg	96.7 mg	69%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.43 mg	0.67 mg	3%
Vitamin K	140 µg	218 µg	117%
Thiamin	0.11 mg	0.17 mg	9%
Riboflavin	0.08 mg	0.12 mg	6%
Niacin	0.61 mg	0.95 mg	4%
Vitamin B6	0.18 mg	0.28 mg	11%
Folate	60 µg	93.6 µg	15%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.25 mg	0.39 mg	5%
Choline	40.6 mg	63.3 mg	7%
Minerals
Calcium	36 mg	56.2 mg	3%
Iron	1.2 mg	1.9 mg	7%
Magnesium	20 mg	31.2 mg	5%
Phosphorus	56 mg	87.4 mg	4%
Potassium	317 mg	495 mg	7%
Sodium	21 mg	32.8 mg	<1%
Zinc	0.33 mg	0.51 mg	3%
Selenium	1.5 µg	2.3 µg	3%
Copper	0.083 mg	0.13 mg	9%
Manganese	0.23 mg	0.36 mg	10%

Source: USDA FoodData Central — Brussels sprouts, cooked, boiled, drained, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat brussels sprouts?

More protein than most vegetables per serving.
Multiple days' worth of vitamin K in a single cup.
Halved and roasted, they crisp rather than turn sulphurous.

How to include it

Halve, toss in oil, roast cut-side down until charred.
Shred raw into a slaw with apple and mustard dressing.
Pan-fry with garlic and finish with lemon.

Things to consider

Overboiling creates the smell and taste people remember badly.
High vitamin K — keep intake steady if you take warfarin.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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