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Brussels Sprouts Halved
Vegetables
Nutri-ScoreA

Brussels Sprouts Halved

Brassica oleracea var. gemmifera

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Brussels Sprouts Halved provides 43 kcal, 3.4g of protein, 9g of carbohydrates, and 3.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Brussels sprouts are small, green buds that belong to the cabbage family, known for their high nutrient density and health benefits. They are rich in vitamins, minerals, and antioxidants, making them a valuable addition to a balanced diet.

Also known as:
Brussels CabbageSprouts
Scientific NameBrassica oleracea var. gemmifera
Region of OriginBelgium
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories43 kcal
Water
86%
Fiber3.8g
Total12.7g
Protein
3.4g(27%)
Fats
0.3g(2%)
Carbohydrates
9g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C85 mg (95%)
Vitamin K177 mcg (148%)
Folate61 mcg (15%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium389 mg (11%)
Calcium42 mg (4%)
Iron1.4 mg (8%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Brussels sprouts are an excellent source of vitamin K, which is essential for bone health and proper blood clotting.
✓They are high in fiber, promoting digestive health and aiding in weight management by enhancing satiety.
✓Rich in antioxidants, Brussels sprouts help combat oxidative stress and may reduce the risk of chronic diseases.
✓The presence of glucosinolates in Brussels sprouts may have cancer-protective properties, supporting overall health.

Possible Risks & Side Effects

!Individuals with thyroid issues should consume Brussels sprouts in moderation due to their goitrogenic properties.
!Excessive consumption may lead to gastrointestinal discomfort, including gas and bloating.

How to Prepare & Consume

Brussels sprouts can be enjoyed roasted, steamed, or sautéed. Halving them before cooking can enhance their flavor and reduce cooking time.

Smart Selection & Storage

How to Select

Choose Brussels sprouts that are firm, compact, and bright green. Avoid those with yellowing leaves or blemishes.

How to Store

Keep them in the refrigerator in a perforated bag to allow airflow and maintain freshness for up to a week.

Myths vs Realities

MythBrussels sprouts are only for winter.
RealityBrussels sprouts can be grown and enjoyed year-round in many climates.
MythCooking Brussels sprouts destroys all their nutrients.
RealityWhile some nutrients may be lost during cooking, methods like steaming preserve most of their health benefits.
MythBrussels sprouts are bitter and unpalatable.
RealityWhen cooked properly, Brussels sprouts can be sweet and flavorful, especially when roasted.

Healthy Recipes

Roasted Brussels Sprouts with Balsamic Glaze

These roasted Brussels sprouts are drizzled with a tangy balsamic glaze, making them a perfect side dish that’s both healthy and flavorful.

Ingredients
  • 1 lb Brussels sprouts halved
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the halved Brussels sprouts with olive oil, salt, and pepper, then spread them on a baking sheet.
  3. 3. Roast for 20-25 minutes until crispy, then drizzle with balsamic vinegar before serving.

Brussels Sprouts Salad with Pomegranate and Feta

This vibrant salad combines roasted Brussels sprouts with pomegranate seeds and feta cheese for a refreshing and nutrient-packed meal.

Ingredients
  • 2 cups Brussels sprouts halved
  • 1 cup pomegranate seeds
  • 1/2 cup feta cheese crumbled
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Roast the halved Brussels sprouts at 400°F (200°C) for 20 minutes until golden.
  2. 2. In a large bowl, combine the roasted Brussels sprouts, pomegranate seeds, and feta cheese.
  3. 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss gently before serving.

Brussels Sprouts Stir-Fry with Quinoa

A quick and nutritious stir-fry featuring Brussels sprouts, quinoa, and colorful vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 1 cup Brussels sprouts halved
  • 1 cup cooked quinoa
  • 1 bell pepper sliced
  • 1 carrot julienned
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 clove garlic minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add garlic, cooking until fragrant.
  2. 2. Add the halved Brussels sprouts, bell pepper, and carrot, stir-frying for 5-7 minutes.
  3. 3. Stir in the cooked quinoa and soy sauce, cooking for another 2 minutes before serving.

Brussels Sprouts and Sweet Potato Hash

This hearty hash combines Brussels sprouts and sweet potatoes for a filling breakfast or brunch option that’s packed with nutrients.

Ingredients
  • 1 lb Brussels sprouts halved
  • 1 large sweet potato diced
  • 1 onion diced
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and sauté the onion until translucent.
  2. 2. Add the diced sweet potato and Brussels sprouts, cooking for 15-20 minutes until tender.
  3. 3. Season with salt and pepper, and if desired, fry two eggs in a separate pan to serve on top.

Brussels Sprouts and Chickpea Curry

This flavorful curry features Brussels sprouts and chickpeas simmered in a rich coconut milk sauce, perfect for a healthy dinner option.

Ingredients
  • 2 cups Brussels sprouts halved
  • 1 can chickpeas drained
  • 1 can coconut milk
  • 1 tbsp curry powder
  • 1 onion diced
  • 2 tbsp olive oil
  • Salt to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté the onion until soft.
  2. 2. Add the Brussels sprouts, chickpeas, coconut milk, and curry powder, stirring to combine.
  3. 3. Simmer for 15 minutes, seasoning with salt before serving over rice or quinoa.

Brussels Sprouts Gratin with Almonds

A lighter take on gratin, this dish features Brussels sprouts baked with a creamy sauce and topped with crunchy almonds for added texture.

Ingredients
  • 1 lb Brussels sprouts halved
  • 1 cup almond milk
  • 1/2 cup nutritional yeast
  • 1/4 cup slivered almonds
  • 2 tbsp flour
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a saucepan, whisk together almond milk, flour, nutritional yeast, salt, and pepper, cooking until thickened.
  3. 3. Combine the Brussels sprouts with the sauce, transfer to a baking dish, and top with slivered almonds. Bake for 25 minutes.

Brussels Sprouts and Bacon Skewers

These savory skewers combine Brussels sprouts and turkey bacon for a delicious appetizer that’s both healthy and satisfying.

Ingredients
  • 1 lb Brussels sprouts halved
  • 8 slices turkey bacon
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Wrap each Brussels sprout half with a slice of turkey bacon and secure with a skewer.
  3. 3. Brush with olive oil, season with salt and pepper, and grill for 10-12 minutes until crispy.

Brussels Sprouts Soup with Lemon and Thyme

A comforting soup made with Brussels sprouts, lemon, and fresh thyme, perfect for a light yet satisfying meal.

Ingredients
  • 4 cups Brussels sprouts halved
  • 1 onion chopped
  • 4 cups vegetable broth
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 1 tsp fresh thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté the onion until soft.
  2. 2. Add the Brussels sprouts and vegetable broth, bringing to a boil, then simmer for 15 minutes.
  3. 3. Blend until smooth, stir in lemon juice and thyme, and season with salt and pepper before serving.

Brussels Sprouts and Lentil Salad

This protein-packed salad features roasted Brussels sprouts and lentils, tossed with a zesty lemon vinaigrette for a nutritious meal.

Ingredients
  • 2 cups Brussels sprouts halved
  • 1 cup cooked lentils
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Roast the halved Brussels sprouts at 400°F (200°C) for 20 minutes until crispy.
  2. 2. In a bowl, combine the roasted Brussels sprouts with cooked lentils.
  3. 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine before serving.

Frequently Asked Questions (FAQ)

How do I cook Brussels sprouts?

Brussels sprouts can be boiled, steamed, roasted, or sautéed. Roasting them with olive oil and seasoning enhances their natural sweetness.

Are Brussels sprouts healthy?

Yes, Brussels sprouts are highly nutritious, providing vitamins, minerals, and fiber while being low in calories.

Can I eat Brussels sprouts raw?

Yes, raw Brussels sprouts can be shredded into salads, but cooking them can make them easier to digest.

How do I store Brussels sprouts?

Store Brussels sprouts in the refrigerator in a perforated plastic bag to maintain freshness for up to a week.

What are the health benefits of Brussels sprouts?

They are rich in vitamins C and K, fiber, and antioxidants, which support immune function and overall health.

Do Brussels sprouts cause gas?

Yes, they can cause gas in some individuals due to their high fiber content and certain carbohydrates.

How can I make Brussels sprouts taste better?

Try adding balsamic vinegar, garlic, or bacon to enhance their flavor when cooking.

Are Brussels sprouts good for weight loss?

Yes, their high fiber content can help you feel full longer, making them a great addition to a weight loss diet.

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Comparisons
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Nutrients
Protein in Brussels Sprouts Halved Calories in Brussels Sprouts Halved Vitamin-c in Brussels Sprouts Halved Magnesium in Brussels Sprouts Halved
Featured Guides
Health Benefits of Brussels Sprouts Halved Healthy Recipes with Brussels Sprouts Halved
Rankings
Vegetables high in vitamin-k Vegetables high in vitamin-c Vegetables low in carbohidratos Vegetables low in índice glucémico