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Sliced Brussels Sprout
Vegetables
Nutri-ScoreA

Sliced Brussels Sprout

Brassica oleracea var. gemmifera

Clinical Encyclopedia

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

Sliced 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.

Sliced Brussels sprouts are nutrient-dense vegetables known for their high vitamin C and K content, as well as their potential anti-cancer properties. They are low in calories and high in fiber, making them an excellent addition to a balanced diet.

Also known as:
Brussels CabbageBrussels Sprouts
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
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 (8%)
Calcium42 mg (4%)
Iron1.2 mg (7%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, sliced Brussels sprouts help combat oxidative stress and may reduce the risk of chronic diseases.
✓High in fiber, they promote digestive health and can aid in weight management by enhancing satiety.
✓The presence of glucosinolates in Brussels sprouts may have anti-cancer effects by promoting detoxification enzymes.
✓Loaded with vitamins C and K, they support immune function and bone health.

Possible Risks & Side Effects

!Individuals with thyroid issues should moderate their intake due to goitrogens that can interfere with thyroid function.
!Excessive consumption may lead to gastrointestinal discomfort due to their high fiber content.

How to Prepare & Consume

Best enjoyed steamed or roasted to retain nutrients; avoid boiling to prevent nutrient loss.

Smart Selection & Storage

How to Select

Choose firm, bright green sprouts with tightly packed leaves. Avoid any that are yellowing or have blemishes.

How to Store

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

Healthy Recipes

Sliced Brussels Sprout Salad with Citrus Vinaigrette

A refreshing salad featuring thinly sliced Brussels sprouts, mixed greens, and a zesty citrus vinaigrette, perfect for a light lunch or side dish.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 1 cup mixed greens
  • 1 orange, juiced
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the sliced Brussels sprouts and mixed greens.
  2. 2. In a separate bowl, whisk together the orange juice, olive oil, honey, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve immediately.

Brussels Sprout and Quinoa Bowl

A nutritious bowl packed with protein-rich quinoa, roasted Brussels sprouts, and a sprinkle of feta cheese, ideal for a wholesome meal.

Ingredients
  • 1 cup cooked quinoa
  • 2 cups sliced Brussels sprouts
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss the sliced Brussels sprouts with olive oil, salt, and pepper, and roast for 20 minutes.
  2. 2. In a bowl, combine the cooked quinoa and roasted Brussels sprouts.
  3. 3. Top with crumbled feta cheese and serve warm.

Sautéed Brussels Sprouts with Garlic and Almonds

A quick and flavorful side dish featuring sautéed Brussels sprouts with garlic and crunchy almonds, perfect for complementing any main course.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 2 cloves garlic, minced
  • 1/4 cup sliced almonds
  • 2 tablespoons olive oil
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a skillet over medium heat, then add minced garlic and sauté for 1 minute.
  2. 2. Add the sliced Brussels sprouts and cook for 5-7 minutes until tender.
  3. 3. Stir in sliced almonds, season with salt, and serve hot.

Brussels Sprout and Sweet Potato Hash

A hearty breakfast hash made with diced sweet potatoes and sliced Brussels sprouts, topped with a fried egg for a protein boost.

Ingredients
  • 1 cup diced sweet potatoes
  • 2 cups sliced Brussels sprouts
  • 2 eggs
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and add diced sweet potatoes; cook for 10 minutes until tender.
  2. 2. Add sliced Brussels sprouts and cook for an additional 5 minutes.
  3. 3. In a separate pan, fry the eggs to your liking, then serve on top of the hash.

Brussels Sprout and Chickpea Stir-Fry

A vibrant stir-fry with sliced Brussels sprouts, chickpeas, and bell peppers, tossed in a savory soy sauce for a quick and healthy dinner.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 1 can chickpeas, drained
  • 1 bell pepper, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. Heat sesame oil in a large pan over medium-high heat, then add sliced Brussels sprouts and bell pepper; stir-fry for 5 minutes.
  2. 2. Add chickpeas and soy sauce, cooking for another 3-4 minutes until heated through.
  3. 3. Serve immediately, garnished with sesame seeds if desired.

Brussels Sprout and Apple Slaw

A crunchy slaw combining sliced Brussels sprouts and crisp apples, dressed in a light yogurt dressing for a healthy twist.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 1 apple, julienned
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix sliced Brussels sprouts and julienned apple.
  2. 2. In another bowl, whisk together Greek yogurt, apple cider vinegar, salt, and pepper.
  3. 3. Pour the dressing over the slaw, toss well, and serve chilled.

Brussels Sprout and Lentil Soup

A hearty and comforting soup made with sliced Brussels sprouts, lentils, and aromatic herbs, perfect for a cozy meal.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté chopped onion until translucent.
  2. 2. Add sliced Brussels sprouts, lentils, vegetable broth, thyme, salt, and pepper; bring to a boil.
  3. 3. Reduce heat and simmer for 30 minutes, until lentils are tender, then serve warm.

Roasted Brussels Sprouts with Balsamic Glaze

Simple yet delicious roasted Brussels sprouts drizzled with a balsamic glaze, making for a perfect side dish.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 2 tablespoons olive oil
  • 1/4 cup balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C). Toss sliced Brussels sprouts with olive oil, salt, and pepper.
  2. 2. Spread on a baking sheet and roast for 20-25 minutes until crispy.
  3. 3. Drizzle with balsamic vinegar before serving.

Brussels Sprout and Mushroom Risotto

A creamy risotto featuring sliced Brussels sprouts and earthy mushrooms, making for a luxurious yet healthy dish.

Ingredients
  • 1 cup Arborio rice
  • 2 cups sliced Brussels sprouts
  • 1 cup mushrooms, sliced
  • 4 cups vegetable broth
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, bring vegetable broth to a simmer. In a separate pan, sauté mushrooms until golden.
  2. 2. Add Arborio rice to the mushrooms, stirring for 2 minutes, then gradually add broth, stirring frequently.
  3. 3. Once rice is cooked, stir in sliced Brussels sprouts and Parmesan cheese, season with salt and pepper, and serve warm.

Brussels Sprout and Tofu Stir-Fry

A protein-packed stir-fry with sliced Brussels sprouts and crispy tofu, tossed in a savory ginger-soy sauce for a quick weeknight meal.

Ingredients
  • 2 cups sliced Brussels sprouts
  • 1 block firm tofu, cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, minced
  • 2 tablespoons sesame oil
Instructions
  1. 1. Heat sesame oil in a pan and add cubed tofu; cook until golden brown.
  2. 2. Add sliced Brussels sprouts and minced ginger, stir-frying for 5-7 minutes.
  3. 3. Pour in soy sauce, stir well, and serve hot over rice or noodles.

Frequently Asked Questions (FAQ)

What are the health benefits of Brussels sprouts?

Brussels sprouts are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation and support overall health.

How should I store sliced Brussels sprouts?

Store them in a sealed container in the refrigerator for up to 5 days to maintain freshness.

Can I eat Brussels sprouts raw?

Yes, raw Brussels sprouts can be eaten in salads, but cooking them can enhance their flavor and digestibility.

What is the best way to cook Brussels sprouts?

Roasting or steaming are the best methods to preserve their nutrients and enhance their flavor.

Are Brussels sprouts good for weight loss?

Yes, they are low in calories and high in fiber, which can help you feel full and satisfied.

Do Brussels sprouts contain gluten?

No, Brussels sprouts are naturally gluten-free.

How many Brussels sprouts should I eat?

A serving size is typically about 1 cup cooked, which provides a good amount of nutrients.

Can Brussels sprouts cause gas?

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

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