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Steamed Brussels Sprout
Vegetables
Nutri-ScoreA

Steamed Brussels Sprout

Brassica oleracea var. gemmifera

Clinical Encyclopedia

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

Steamed 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.

Steamed Brussels sprouts are nutrient-dense vegetables known for their high vitamin C and K content, along with beneficial antioxidants. 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
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 (8%)
Calcium42 mg (4%)
Iron1.2 mg (7%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in vitamins C and K, which support immune function and bone health.
✓High in fiber, promoting digestive health and aiding in weight management.
✓Contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases.
✓Low glycemic index makes them suitable for blood sugar management.

Possible Risks & Side Effects

!Excessive consumption may lead to gas and bloating due to their high fiber content.
!Individuals on anticoagulant medications should monitor vitamin K intake.

How to Prepare & Consume

Best enjoyed steamed to retain nutrients; can also be sautéed or roasted for added flavor.

Smart Selection & Storage

How to Select

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

How to Store

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

Myths vs Realities

MythBrussels sprouts are only for winter.
RealityThey can be grown year-round in many climates and are available fresh in various seasons.
MythCooking Brussels sprouts destroys all their nutrients.
RealityWhile some nutrients may be lost, steaming preserves most vitamins effectively.
MythBrussels sprouts taste bitter and unpleasant.
RealityWhen cooked properly, they have a mild, nutty flavor that many enjoy.

Healthy Recipes

Lemon Garlic Steamed Brussels Sprouts

A zesty and flavorful side dish featuring steamed Brussels sprouts tossed in a tangy lemon-garlic dressing, perfect for any meal.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Steam the Brussels sprouts for 6-8 minutes until tender.
  2. 2. In a small bowl, whisk together olive oil, minced garlic, lemon juice, salt, and pepper.
  3. 3. Toss the steamed Brussels sprouts with the dressing and serve warm.

Brussels Sprout and Quinoa Salad

A nutritious salad combining steamed Brussels sprouts with quinoa, cranberries, and almonds for a delightful crunch and flavor.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 cup cooked quinoa
  • 1/2 cup dried cranberries
  • 1/4 cup sliced almonds
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. Steam the Brussels sprouts for 6-8 minutes until tender.
  2. 2. In a large bowl, combine the cooked quinoa, steamed Brussels sprouts, cranberries, and almonds.
  3. 3. Drizzle with balsamic vinaigrette, toss gently, and serve chilled or at room temperature.

Brussels Sprout Stir-Fry

A vibrant stir-fry featuring steamed Brussels sprouts, bell peppers, and tofu, tossed in a savory soy sauce for a quick and healthy meal.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 red bell pepper, sliced
  • 1 cup firm tofu, cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
Instructions
  1. 1. Steam the Brussels sprouts for 6-8 minutes until tender.
  2. 2. In a pan, heat sesame oil over medium heat, add tofu and bell pepper, and stir-fry for 5 minutes.
  3. 3. Add the steamed Brussels sprouts and soy sauce, stir well, and cook for another 2 minutes before serving.

Brussels Sprout and Sweet Potato Mash

A creamy and nutritious mash made from steamed Brussels sprouts and sweet potatoes, seasoned with nutmeg for a warm flavor.

Ingredients
  • 1 lb Brussels sprouts, trimmed
  • 2 medium sweet potatoes, peeled and cubed
  • 1 tablespoon olive oil
  • 1/4 teaspoon nutmeg
  • Salt and pepper to taste
Instructions
  1. 1. Steam the Brussels sprouts and sweet potatoes together until tender, about 15 minutes.
  2. 2. In a bowl, mash the sweet potatoes and Brussels sprouts together with olive oil, nutmeg, salt, and pepper.
  3. 3. Serve warm as a hearty side dish.

Brussels Sprout and Chickpea Curry

A hearty and flavorful curry featuring steamed Brussels sprouts and chickpeas, simmered in a rich coconut milk sauce with spices.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 can chickpeas, drained
  • 1 can coconut milk
  • 2 tablespoons curry powder
  • 1 tablespoon olive oil
Instructions
  1. 1. Steam the Brussels sprouts for 6-8 minutes until tender.
  2. 2. In a pot, heat olive oil and add curry powder, stirring for 1 minute.
  3. 3. Add chickpeas, coconut milk, and steamed Brussels sprouts, simmer for 10 minutes, and serve hot.

Brussels Sprout and Apple Slaw

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

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

Brussels Sprout and Mushroom Risotto

A creamy risotto made with arborio rice, steamed Brussels sprouts, and sautéed mushrooms, offering a rich and satisfying dish.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 cup arborio rice
  • 4 cups vegetable broth
  • 1 cup mushrooms, sliced
  • 1/2 cup Parmesan cheese
Instructions
  1. 1. Steam the Brussels sprouts for 6-8 minutes until tender.
  2. 2. In a pot, heat broth and keep it warm. In another pan, sauté mushrooms until golden.
  3. 3. Add arborio rice to the mushrooms, gradually stir in broth until creamy, then fold in steamed Brussels sprouts and Parmesan cheese before serving.

Brussels Sprout and Lentil Soup

A hearty soup packed with protein-rich lentils and tender steamed Brussels sprouts, perfect for a comforting meal.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 cup lentils, rinsed
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 carrots, diced
Instructions
  1. 1. In a pot, sauté onion and carrots until soft.
  2. 2. Add lentils and vegetable broth, bring to a boil, then simmer for 20 minutes.
  3. 3. Stir in steamed Brussels sprouts and cook for an additional 5 minutes before serving.

Brussels Sprout and Feta Stuffed Peppers

Colorful bell peppers stuffed with a mixture of steamed Brussels sprouts, quinoa, and feta cheese for a nutritious and filling dish.

Ingredients
  • 1 lb Brussels sprouts, trimmed and chopped
  • 4 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1/2 cup feta cheese, crumbled
  • 1 tablespoon olive oil
Instructions
  1. 1. Steam the Brussels sprouts until tender, about 6-8 minutes.
  2. 2. In a bowl, mix chopped Brussels sprouts, cooked quinoa, feta cheese, and olive oil.
  3. 3. Stuff the mixture into bell pepper halves and bake at 375°F for 25 minutes until peppers are tender.

Brussels Sprout and Pomegranate Salad

A vibrant salad featuring steamed Brussels sprouts and pomegranate seeds, drizzled with a citrus vinaigrette for a refreshing dish.

Ingredients
  • 1 lb Brussels sprouts, trimmed and halved
  • 1 cup pomegranate seeds
  • 1/4 cup olive oil
  • 1 orange, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Steam the Brussels sprouts for 6-8 minutes until tender.
  2. 2. In a bowl, combine steamed Brussels sprouts and pomegranate seeds.
  3. 3. Whisk together olive oil, orange juice, salt, and pepper, then drizzle over the salad and toss gently before serving.

Frequently Asked Questions (FAQ)

Are Brussels sprouts good for weight loss?

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

How do I cook Brussels sprouts to retain nutrients?

Steaming is the best method to preserve their vitamins and minerals.

Can I eat Brussels sprouts raw?

Yes, but cooking them can enhance their flavor and digestibility.

What are the health benefits of Brussels sprouts?

They are rich in vitamins, minerals, and antioxidants, supporting overall health.

How many Brussels sprouts should I eat?

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

Do Brussels sprouts contain protein?

Yes, they contain about 3.4 grams of protein per 100 grams.

Are Brussels sprouts safe for everyone?

Generally, yes, but those with certain digestive issues may need to limit their intake.

How can I enhance the flavor of Brussels sprouts?

Try roasting them with olive oil, garlic, and spices for a delicious side dish.

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