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Brussels Sprouts
Vegetables
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Brussels Sprouts

Brassica oleracea var. gemmifera

Clinical Encyclopedia

Brussels sprouts are small, green vegetables that belong to the cruciferous family, known for their high nutrient density and potential health benefits, including cancer prevention and heart health.

Scientific NameBrassica oleracea var. gemmifera
Region of OriginBelgium
Popular Comparisons:
Brussels Sprouts VS Acorn SquashBrussels Sprouts VS Adria Blue PotatoesBrussels Sprouts VS Air PotatoBrussels Sprouts VS GarlicBrussels Sprouts VS AlexandersBrussels Sprouts VS Aloe Vera

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%)

Health Benefits

✓Rich in antioxidants, Brussels sprouts help reduce oxidative stress and inflammation in the body, potentially lowering the risk of chronic diseases.
✓High in fiber, they support digestive health and can aid in weight management by promoting satiety.
✓The presence of glucosinolates in Brussels sprouts may contribute to cancer prevention by enhancing detoxification processes in the liver.
✓Packed with vitamins and minerals, they support immune function and bone health, particularly due to their high vitamin K content.

Possible Risks & Side Effects

!Individuals with thyroid issues should moderate their intake, as Brussels sprouts contain goitrogens that can interfere with thyroid function.
!Excessive consumption may lead to gastrointestinal discomfort, including gas and bloating, due to their high fiber content.

How to Prepare & Consume

Brussels sprouts can be enjoyed roasted, steamed, or sautéed. For optimal flavor, roast them with olive oil and seasonings until crispy.

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

Store unwashed Brussels sprouts in a perforated plastic bag in the refrigerator to keep them fresh for up to a week.

Myths vs Realities

MythBrussels sprouts are only for winter.+
RealityBrussels sprouts can be grown in various climates and are available year-round in many regions.
MythCooking Brussels sprouts destroys all their nutrients.+
RealityWhile some nutrients may be lost during cooking, methods like steaming preserve most of their vitamins.
MythBrussels sprouts taste bitter and are 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 delicious and healthy side dish.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 3 tablespoons balsamic vinegar
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the halved Brussels sprouts with olive oil, salt, and pepper.
  3. 3. Spread them on a baking sheet and roast for 20-25 minutes, drizzling with balsamic vinegar during the last 5 minutes.

Brussels Sprouts Salad with Quinoa and Cranberries

A refreshing salad combining shredded Brussels sprouts, quinoa, and dried cranberries, perfect for a nutritious lunch.

Ingredients
  • 2 cups shredded Brussels sprouts
  • 1 cup cooked quinoa
  • 1/2 cup dried cranberries
  • 1/4 cup chopped walnuts
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
Instructions
  1. 1. In a large bowl, mix shredded Brussels sprouts, cooked quinoa, cranberries, and walnuts.
  2. 2. In a small bowl, whisk together lemon juice and olive oil.
  3. 3. Pour the dressing over the salad and toss to combine.

Brussels Sprouts Stir-Fry with Tofu

This quick stir-fry features Brussels sprouts and tofu, making it a protein-packed, healthy meal.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1 block firm tofu, cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, minced
  • 2 cloves garlic, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add cubed tofu and cook until golden brown, then add Brussels sprouts, ginger, and garlic.
  3. 3. Stir-fry for 5-7 minutes, then add soy sauce and cook for an additional 2 minutes.

Brussels Sprouts and Sweet Potato Hash

A hearty hash combining Brussels sprouts and sweet potatoes, perfect for a healthy breakfast or brunch.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 2 medium sweet potatoes, diced
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat.
  2. 2. Add diced sweet potatoes and cook for 10 minutes until tender.
  3. 3. Stir in Brussels sprouts, paprika, salt, and pepper, cooking for an additional 10 minutes until sprouts are tender.

Brussels Sprouts and Chickpea Curry

A flavorful curry featuring Brussels sprouts and chickpeas, served over brown rice for a wholesome meal.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a pot over medium heat and add curry powder.
  2. 2. Add Brussels sprouts and chickpeas, stirring to coat with spices.
  3. 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes until Brussels sprouts are tender.

Brussels Sprouts and Apple Slaw

A crunchy slaw combining Brussels sprouts and apples, dressed in a light vinaigrette for a refreshing side dish.

Ingredients
  • 2 cups shredded Brussels sprouts
  • 1 apple, julienned
  • 1/4 cup apple cider vinegar
  • 2 tablespoons honey
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine shredded Brussels sprouts and julienned apple.
  2. 2. In a separate bowl, whisk together apple cider vinegar, honey, salt, and pepper.
  3. 3. Pour the dressing over the slaw and toss to combine.

Brussels Sprouts and Bacon Skewers

These savory skewers combine Brussels sprouts and turkey bacon, perfect for a healthy appetizer or snack.

Ingredients
  • 1 pound Brussels sprouts, trimmed
  • 8 slices turkey bacon, cut in half
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium heat.
  2. 2. Wrap each Brussels sprout with a half 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, turning occasionally.

Brussels Sprouts and Lentil Soup

A hearty soup packed with Brussels sprouts and lentils, perfect for a nourishing meal on a chilly day.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add lentils, Brussels sprouts, vegetable broth, and thyme.
  3. 3. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.

Brussels Sprouts Pizza with Goat Cheese

A unique pizza topped with roasted Brussels sprouts and creamy goat cheese, perfect for a healthy twist on pizza night.

Ingredients
  • 1 whole wheat pizza crust
  • 1 cup Brussels sprouts, thinly sliced
  • 1/2 cup goat cheese
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 475°F (245°C).
  2. 2. Toss sliced Brussels sprouts with olive oil, salt, and pepper, then roast for 10 minutes.
  3. 3. Spread roasted Brussels sprouts over the pizza crust, sprinkle with goat cheese, and bake for 12-15 minutes.

Brussels Sprouts and Cauliflower Gratin

A creamy gratin made with Brussels sprouts and cauliflower, topped with a crunchy almond crust for a healthy side dish.

Ingredients
  • 1 pound Brussels sprouts, halved
  • 1 head cauliflower, chopped
  • 1 cup almond milk
  • 1/2 cup almond flour
  • 1/4 cup nutritional yeast
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Steam Brussels sprouts and cauliflower until tender, then transfer to a baking dish.
  3. 3. In a bowl, mix almond milk, almond flour, nutritional yeast, salt, and pepper, then pour over the vegetables and bake for 25-30 minutes.

Frequently Asked Questions (FAQ)

How do I cook Brussels sprouts?

Brussels sprouts can be boiled, steamed, roasted, or sautéed. Roasting them at high heat brings out their natural sweetness.

Are Brussels sprouts healthy?

Yes, they are low in calories and high in vitamins, minerals, and fiber, making them a nutritious addition to any diet.

Can I eat Brussels sprouts raw?

Yes, raw Brussels sprouts can be shredded and added to salads, but cooking them can enhance their flavor and digestibility.

How do I store Brussels sprouts?

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

What nutrients are in Brussels sprouts?

Brussels sprouts are rich in vitamins C, K, and folate, as well as minerals like potassium and iron.

Do Brussels sprouts have any side effects?

In some individuals, they may cause gas and bloating due to their high fiber content.

How can I make Brussels sprouts taste better?

Try roasting them with garlic, balsamic vinegar, or bacon for added flavor.

Are Brussels sprouts good for weight loss?

Yes, their high fiber content helps promote fullness, which can aid in weight management.

Related Superfoods
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Comparisons
Brussels Sprouts vs Acorn Squash Brussels Sprouts vs Adria Blue Potatoes Brussels Sprouts vs Air Potato
Nutrients
Protein in Brussels Sprouts Calories in Brussels Sprouts Vitamin-c in Brussels Sprouts Magnesium in Brussels Sprouts
Featured Guides
Health Benefits of Brussels Sprouts Healthy Recipes with Brussels Sprouts