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Fresh Brussels Sprout
Vegetables
Nutri-ScoreA

Fresh Brussels Sprout

Brassica oleracea var. gemmifera

Clinical Encyclopedia

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

Fresh 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.

Fresh Brussels sprouts are small, green, leafy buds that belong to the cabbage family. They are rich in vitamins, minerals, and antioxidants, making them a nutritious addition to a balanced diet.

Also known as:
Brussels CabbageSprouts
Scientific NameBrassica oleracea var. gemmifera
Region of OriginBelgium
Popular Comparisons:
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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 (94%)
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

✓Brussels sprouts are high in fiber, which aids in digestion and helps maintain a healthy gut.
✓They are an excellent source of vitamin K, which is essential for bone health and proper blood clotting.
✓Rich in antioxidants, Brussels sprouts may help reduce inflammation and lower the risk of chronic diseases.
✓The presence of glucosinolates in Brussels sprouts has been linked to cancer prevention.

Possible Risks & Side Effects

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

How to Prepare & Consume

Brussels sprouts can be enjoyed roasted, steamed, or sautéed. For optimal flavor and nutrition, avoid overcooking.

Smart Selection & Storage

How to Select

Look for small, firm sprouts with a vibrant green color. Avoid any that are yellowing or have loose leaves.

How to Store

Keep Brussels sprouts in a perforated plastic bag in the refrigerator to maintain freshness 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.
MythCooking Brussels sprouts destroys all their nutrients.
RealityWhile some nutrients may be lost during cooking, methods like steaming preserve most of their health benefits.
MythAll Brussels sprouts taste bitter.
RealityThe bitterness can vary based on the cooking method; roasting often enhances their sweetness.

Healthy Recipes

Roasted Brussels Sprouts with Balsamic Glaze

These roasted Brussels sprouts are caramelized to perfection and drizzled with a tangy balsamic glaze, making them a delightful side dish.

Ingredients
  • 1 lb fresh Brussels sprouts, trimmed and halved
  • 2 tbsp olive oil
  • 1/4 cup balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, toss the Brussels sprouts with olive oil, salt, and pepper.
  3. 3. Spread the sprouts on a baking sheet and roast for 20-25 minutes until golden brown, then drizzle with balsamic vinegar before serving.

Brussels Sprout and Quinoa Salad

A nutritious salad combining roasted Brussels sprouts and quinoa, topped with a lemon-tahini dressing for a refreshing meal.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups fresh Brussels sprouts, shredded
  • 1/4 cup tahini
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa and shredded Brussels sprouts.
  2. 2. In a separate bowl, whisk together tahini, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Brussels Sprout Stir-Fry with Tofu

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

Ingredients
  • 1 lb fresh Brussels sprouts, halved
  • 1 block firm tofu, cubed
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 clove garlic, minced
Instructions
  1. 1. Heat sesame oil in a pan over medium heat and add cubed tofu, cooking until golden.
  2. 2. Add Brussels sprouts and garlic, stir-frying for 5-7 minutes until tender.
  3. 3. Stir in soy sauce and cook for another minute before serving.

Brussels Sprout and Apple Slaw

A crunchy slaw made with fresh Brussels sprouts and sweet apples, dressed in a light vinaigrette for a perfect side dish.

Ingredients
  • 2 cups fresh Brussels sprouts, shredded
  • 1 apple, julienned
  • 1/4 cup apple cider vinegar
  • 2 tbsp olive oil
  • 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, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the slaw, mix well, and serve immediately.

Brussels Sprout and Chickpea Curry

A hearty and flavorful curry featuring Brussels sprouts and chickpeas, simmered in a spiced coconut milk sauce.

Ingredients
  • 1 lb fresh Brussels sprouts, halved
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 2 tbsp curry powder
  • 1 onion, chopped
Instructions
  1. 1. In a pot, sauté chopped onion until translucent.
  2. 2. Add curry powder, Brussels sprouts, and chickpeas, stirring for a few minutes.
  3. 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes before serving.

Brussels Sprout and Bacon Skewers

Delicious skewers of Brussels sprouts and turkey bacon, grilled to perfection for a healthy appetizer or snack.

Ingredients
  • 1 lb fresh Brussels sprouts, trimmed
  • 8 slices turkey bacon, cut in half
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high 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 Sprout and Sweet Potato Hash

A savory hash combining roasted Brussels sprouts and sweet potatoes, perfect for a nutritious breakfast or brunch.

Ingredients
  • 1 lb fresh Brussels sprouts, halved
  • 2 medium sweet potatoes, diced
  • 2 tbsp olive oil
  • Salt and pepper to taste
  • 2 eggs (optional)
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. Toss Brussels sprouts and sweet potatoes with olive oil, salt, and pepper, then spread on a baking sheet.
  3. 3. Roast for 25-30 minutes until tender; serve with a fried egg on top if desired.

Brussels Sprout and Lentil Soup

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

Ingredients
  • 1 lb fresh Brussels sprouts, halved
  • 1 cup lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 1 tsp thyme
Instructions
  1. 1. In a pot, sauté chopped onion until soft.
  2. 2. Add lentils, Brussels sprouts, vegetable broth, and thyme; bring to a boil.
  3. 3. Reduce heat and simmer for 25-30 minutes until lentils are tender.

Brussels Sprout Pizza with Goat Cheese

A unique pizza topped with roasted Brussels sprouts and creamy goat cheese, offering a healthy twist on a classic favorite.

Ingredients
  • 1 whole wheat pizza crust
  • 1 cup fresh Brussels sprouts, thinly sliced
  • 4 oz goat cheese, crumbled
  • 1/2 cup marinara sauce
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven according to pizza crust instructions.
  2. 2. Spread marinara sauce over the crust, then top with sliced Brussels sprouts and crumbled goat cheese.
  3. 3. Drizzle with olive oil and bake according to crust instructions until golden.

Brussels Sprout and Avocado Toast

A trendy and nutritious toast topped with smashed avocado and sautéed Brussels sprouts, perfect for a healthy breakfast.

Ingredients
  • 2 slices whole grain bread
  • 1 avocado, mashed
  • 1 cup fresh Brussels sprouts, shredded
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Toast the bread slices until golden brown.
  2. 2. In a pan, heat olive oil and sauté shredded Brussels sprouts until tender.
  3. 3. Spread mashed avocado on the toast, top with sautéed Brussels sprouts, and season with salt and pepper.

Frequently Asked Questions (FAQ)

How do I select fresh Brussels sprouts?

Choose firm, bright green sprouts that are tightly closed and free from blemishes.

Can I eat Brussels sprouts raw?

Yes, raw Brussels sprouts can be shredded into salads for a crunchy texture.

How should I store Brussels sprouts?

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

Are Brussels sprouts good for weight loss?

Yes, they are low in calories and high in fiber, making them a great choice for weight management.

What nutrients are in Brussels sprouts?

They are rich in vitamins C, K, and folate, as well as minerals like potassium and calcium.

How can I cook Brussels sprouts to reduce bitterness?

Roasting or sautéing them with olive oil and seasoning can enhance their flavor and reduce bitterness.

Can Brussels sprouts cause gas?

Yes, they contain fiber and certain carbohydrates that can lead to gas in some individuals.

What are the health benefits of Brussels sprouts?

They support digestive health, bone health, and may help reduce the risk of chronic diseases due to their antioxidant properties.

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