Home/Vegetables/Cooked Brussels Sprout
Back to Home
Cooked Brussels Sprout
Vegetables
Nutri-ScoreA

Cooked Brussels Sprout

Brassica oleracea var. gemmifera

Clinical Encyclopedia

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

Cooked Brussels Sprout 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.

Cooked Brussels sprouts are nutrient-dense vegetables known for their high vitamin C and K content, as well as their fiber, which supports digestive health.

Also known as:
Brussels sproutsBrussels cabbage
Scientific NameBrassica oleracea var. gemmifera
Region of OriginBelgium
Popular Comparisons:
Cooked Brussels SproutCooked Brussels SproutVSAcorn SquashAcorn SquashCooked Brussels SproutCooked Brussels SproutVSAdria Blue PotatoesAdria Blue PotatoesCooked Brussels SproutCooked Brussels SproutVSAir PotatoAir PotatoCooked Brussels SproutCooked Brussels SproutVSGarlicGarlicCooked Brussels SproutCooked Brussels SproutVSAlexandersAlexandersCooked Brussels SproutCooked Brussels SproutVSAloe VeraAloe VeraCooked Brussels SproutCooked Brussels SproutVSArrowheadArrowheadCooked Brussels SproutCooked Brussels SproutVSArtichokeArtichokeCooked Brussels SproutCooked Brussels SproutVSArugulaArugulaCooked Brussels SproutCooked Brussels SproutVSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories43 kcal
Water
88%
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%)
Iron1.2 mg (7%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, Brussels sprouts help reduce oxidative stress and inflammation in the body.
✓High fiber content promotes healthy digestion and may aid in weight management.
✓Contains glucosinolates, which may have cancer-protective properties.
✓Supports heart health by providing potassium and reducing cholesterol levels.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to high fiber content.
!Individuals on anticoagulant medications should monitor vitamin K intake.

How to Prepare & Consume

Best enjoyed steamed or roasted to retain nutrients; avoid overcooking to prevent loss of flavor and nutrients.

Smart Selection & Storage

How to Select

Choose firm, compact sprouts with bright green color and no yellowing or wilting.

How to Store

Store in a perforated plastic bag in the refrigerator for up to a week.

Myths vs Realities

MythBrussels sprouts are only for winter.
RealityThey can be grown year-round in many climates.
MythCooking Brussels sprouts destroys all their nutrients.
RealityWhile some nutrients may be lost, cooking can enhance the availability of others.
MythBrussels sprouts are bitter and unpalatable.
RealityWhen cooked properly, they can be sweet and flavorful.

Healthy Recipes

Brussels Sprout and Quinoa Salad

A refreshing salad featuring cooked Brussels sprouts, quinoa, and a zesty lemon dressing, perfect for a nutritious lunch.

Ingredients
  • 2 cups cooked Brussels sprouts, halved
  • 1 cup cooked quinoa
  • 1/4 cup diced red onion
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked Brussels sprouts, quinoa, red onion, and parsley.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve chilled.

Brussels Sprout Stir-Fry with Tofu

A vibrant stir-fry featuring cooked Brussels sprouts and tofu, packed with protein and flavor, ideal for a quick dinner.

Ingredients
  • 2 cups cooked Brussels sprouts, halved
  • 1 block firm tofu, cubed
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat and add cubed tofu, cooking until golden brown.
  2. 2. Add Brussels sprouts and bell pepper, stir-frying for 5-7 minutes.
  3. 3. Stir in soy sauce and ginger, cook for an additional 2 minutes, then sprinkle with sesame seeds before serving.

Brussels Sprout and Chickpea Curry

A hearty and spicy curry made with cooked Brussels sprouts and chickpeas, served with brown rice for a wholesome meal.

Ingredients
  • 2 cups cooked Brussels sprouts, halved
  • 1 can chickpeas, drained and rinsed
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • Salt to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add curry powder, chickpeas, and coconut milk, stirring well.
  3. 3. Fold in the cooked Brussels sprouts, simmer for 10 minutes, and serve over brown rice.

Brussels Sprout and Sweet Potato Hash

A delicious breakfast hash combining cooked Brussels sprouts and sweet potatoes, topped with a poached egg for added protein.

Ingredients
  • 2 cups cooked Brussels sprouts, halved
  • 1 large sweet potato, diced
  • 1 tablespoon olive oil
  • 2 eggs
  • Salt and pepper to taste
  • Chopped chives for garnish
Instructions
  1. 1. In a skillet, heat olive oil and sauté sweet potatoes until tender.
  2. 2. Add cooked Brussels sprouts and cook for an additional 5 minutes.
  3. 3. Poach the eggs in simmering water, serve over the hash, and garnish with chives.

Brussels Sprout and Apple Slaw

A crunchy slaw made with cooked Brussels sprouts and apples, dressed in a light vinaigrette, perfect as a side dish.

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

Brussels Sprout and Lentil Soup

A nourishing soup with cooked Brussels sprouts and lentils, seasoned with herbs for a comforting meal.

Ingredients
  • 2 cups cooked Brussels sprouts, halved
  • 1 cup cooked lentils
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, diced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion and carrots until soft.
  2. 2. Add vegetable broth, lentils, thyme, and bring to a boil.
  3. 3. Stir in cooked Brussels sprouts, simmer for 10 minutes, and season with salt and pepper.

Brussels Sprout Pizza with Pesto

A healthy pizza topped with cooked Brussels sprouts and homemade pesto, offering a unique twist on traditional pizza.

Ingredients
  • 1 whole wheat pizza crust
  • 1 cup cooked Brussels sprouts, halved
  • 1/2 cup pesto
  • 1/2 cup mozzarella cheese, shredded
  • 1/4 cup grated Parmesan cheese
Instructions
  1. 1. Preheat oven to 450°F (230°C).
  2. 2. Spread pesto over the pizza crust, then top with Brussels sprouts and cheeses.
  3. 3. Bake for 12-15 minutes until the crust is golden and cheese is bubbly.

Brussels Sprout and Avocado Toast

A nutritious breakfast option featuring smashed avocado and cooked Brussels sprouts on whole grain toast.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1 cup cooked Brussels sprouts, chopped
  • 1 tablespoon lemon juice
  • Salt and red pepper flakes to taste
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and red pepper flakes.
  3. 3. Spread the avocado mixture on toast and top with chopped Brussels sprouts.

Brussels Sprout and Feta Stuffed Peppers

Bell peppers stuffed with a savory mixture of cooked Brussels sprouts, feta cheese, and herbs, baked to perfection.

Ingredients
  • 4 bell peppers, halved and seeds removed
  • 2 cups cooked Brussels sprouts, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup cooked rice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 375°F (190°C).
  2. 2. In a bowl, mix Brussels sprouts, feta, rice, olive oil, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers and bake for 25-30 minutes.

Brussels Sprout and Cauliflower Gratin

A creamy and cheesy gratin made with cooked Brussels sprouts and cauliflower, topped with a crunchy breadcrumb layer for added texture.

Ingredients
  • 2 cups cooked Brussels sprouts, halved
  • 2 cups cauliflower florets, steamed
  • 1 cup low-fat milk
  • 1/2 cup shredded cheese
  • 1/4 cup breadcrumbs
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 350°F (175°C).
  2. 2. In a baking dish, layer Brussels sprouts and cauliflower, then pour milk over the top.
  3. 3. Sprinkle cheese and breadcrumbs, bake for 25 minutes until golden and bubbly.

Frequently Asked Questions (FAQ)

Are Brussels sprouts healthy?

Yes, they are rich in vitamins, minerals, and antioxidants.

How should I cook Brussels sprouts?

They can be steamed, roasted, or sautéed for best flavor and nutrient retention.

Can I eat Brussels sprouts raw?

Yes, but cooking enhances their flavor and digestibility.

What nutrients are in Brussels sprouts?

They are high in vitamins C, K, and folate, as well as fiber.

How many Brussels sprouts should I eat?

A serving size is typically about 1 cup cooked, which provides numerous health benefits.

Do Brussels sprouts cause gas?

They can cause gas in some individuals due to their fiber and carbohydrate content.

Are frozen Brussels sprouts as nutritious as fresh?

Yes, frozen Brussels sprouts retain most of their nutrients if properly stored.

How can I make Brussels sprouts taste better?

Try roasting them with olive oil, garlic, and spices for enhanced flavor.

Related Superfoods
Abalone Fresh Abalone Acorn Squash
Comparisons
Cooked Brussels Sprout vs Acorn Squash Cooked Brussels Sprout vs Adria Blue Potatoes Cooked Brussels Sprout vs Air Potato
Nutrients
Protein in Cooked Brussels Sprout Calories in Cooked Brussels Sprout Vitamin-c in Cooked Brussels Sprout Magnesium in Cooked Brussels Sprout
Featured Guides
Health Benefits of Cooked Brussels Sprout Healthy Recipes with Cooked Brussels Sprout
Rankings
Vegetables high in vitamin-k Vegetables high in vitamin-c Vegetables low in carbohidratos Vegetables low in índice glucémico