Nutritional Facts of Brussels sprouts

May 16, 2020 | by Yashaswi Pathakamuri | Posted in Nutrition Facts

The Brussels sprouts are a member of the Brassicaceae family belongs to Gemmifera Group, grown for its edible buds and are closely related to kale, cauliflower, Broccoli and cabbage. (cruciferous vegetables). This article tells you about the nutritional facts of brussels sprouts.

This leaf vegetables are typically 1.5–4.0 cm in diameter and look like miniature cabbages. The Brussels sprout has long been popular in Brussels, Belgium. Brussels sprouts are a staple food of Christmas and Thanksgiving dinner.

Nutrition

Brussels sprouts are high in nutrients and easy to add in diet. Brussels sprouts provide low calories and fat, but are excellent source of protein, fiber, vitamins and minerals. In 1 cup of brussels sprouts 84% of moisture is present.

Nutrients Amount per 1 cup (100 g)
calories44.22 kcal
Carbohydrates5.09 g
Protein4.26 g
Fat0.5 g
Fiber4.29 g
Calcium53.99 mg
Phosphorus98.56 mg
Sodium18.51 mg
Potassium639 mg
Omega-3 fats41.11 mg
Iron1.54 mg
Vitamin C89.45 mg
Magnesium32.99 mg
Folate85.45 mcg
Beta carotene360 mcg
Vitamin A60 mcg

Antioxidants

Brussels sprouts are rich in antioxidants and contain compounds that may help lower levels of inflammation. Antioxidants are compounds that reduce oxidative stress in your cells and help lower your risk of chronic disease. Brussels sprouts contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health.

Calories

Brussels sprouts are low in calories and can be easily added to your diet. People can enjoy with the health benefits of brussels sprouts, staying within calorie limit. 1 cup of brussels sprouts contains only 44 calories.

Protein

Brussels sprouts are the cruciferous vegetables that contain high protein. They contain essential amino acids, which are the building blocks of protein and are essential for body because body cannot make them.

Fiber

Brussels sprouts are high in fiber. It keeps you fuller for long time and helps in obesity. Fiber also promotes digestive health by helping feed the beneficial bacteria in your gut. It supports regular bowel movements and prevents constipation. Fiber rich foods also helps to lower the risk of diabetes and heart diseases.

Vitamins and minerals

Vitamin A: Brussels sprouts are also a good source of vitamin A in the form of beta-carotene, which is crucial for healthy skin. One cup of raw Brussels sprouts provides 396 mcg (microgram) of beta-carotene.

Vitamin K: Brussels sprouts are especially rich in vitamin K. This important nutrient plays a vital role in the body. Low intake of vitamin K causes higher risk of bone fracture. Adequate vitamin K is necessary for healthful bone formation, which is also necessary for blood clotting and mineralization.

Did you Know?

Brussels sprouts are also a great source of calcium. Calcium is essential for bone strength and growth. In addition, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus.

Vitamin C: The antioxidant vitamin C is high in brussels sprouts, this helps to promote iron absorption and involves in tissue repair and important for immune health and functioning. It protects skin cells against sun damage and pollution. Getting enough dietary vitamin C may help people preserve eye health and reduce the risk of cataracts.

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