What are the Nutritional Facts about Brussel Sprouts?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Brussels sprouts are rich in fiber and vitamin C. Learn their nutrition facts, calories, health benefits, and best ways to eat them.
Introduction
Brussels sprouts are small green vegetables from the cabbage family. Though not very common in traditional Indian meals, they are becoming popular due to their high nutrition and health benefits. Brussels sprouts are low in calories but rich in fiber, vitamins, and antioxidants.
Nutritional Facts About Brussels Sprouts (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 43 kcal |
| Carbohydrates | 9 g |
| Protein | 3.4 g |
| Fat | 0.3 g |
| Dietary Fiber | 3.8 g |
| Vitamin C | 62 mg |
| Vitamin K | 177 mcg |
| Folate (Vitamin B9) | 61 mcg |
| Potassium | 389 mg |
| Calcium | 42 mg |
| Iron | 1.4 mg |
Health Benefits of Brussels Sprouts
1. Supports Immunity
- Very rich in vitamin C
- Helps fight infections
- Supports faster recovery
2. Good for Digestion
- High fiber content
- Improves gut health
- Prevents constipation
3. Supports Heart Health
- Fiber helps lower bad cholesterol
- Potassium helps control blood pressure
4. Helps in Weight Loss
- Low calorie vegetable
- Keeps you full for longer
- Reduces overeating
5. Supports Bone Health
- Rich in vitamin K and calcium
- Helps maintain strong bones
Are Brussels Sprouts Good for Weight Loss?
Yes, Brussels sprouts are excellent for weight loss.
Why they help:
- Low calories
- High fiber
- Can be eaten in good quantity
Best way:
Steamed or lightly stir-fried with minimal oil.
Best Ways to Eat Brussels Sprouts
- 🥗 Roasted Brussels sprouts
- 🍲 Added to soups
- 🍛 Lightly stir-fried sabzi
- 🥘 Mixed vegetable dishes
Raw vs Cooked Brussels Sprouts
| Type | Benefit |
|---|---|
| Raw | More vitamin C |
| Cooked | Easier digestion |
Who Should Be Careful?
- Excess intake may cause gas or bloating
- People with thyroid issues should avoid excess raw intake
- Start with small portions if digestion is sensitive
Conclusion
Brussels sprouts are a nutrient-rich, low-calorie vegetable packed with fiber, vitamin C, vitamin K, and antioxidants. When eaten regularly and cooked properly, they support immunity, digestion, heart health, bone strength, and weight loss. They are a healthy addition to a balanced diet.