Know what’s on your plate
Brussels sprout
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 44 kcal —
- Protein 3.4 g 7%
- Carbohydrate 4.6 g 2%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3.8 g 14%
- Sugars 2.2 g —
- Sodium 25 mg 1%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 37.5 µg 4%
- Vitamin C 85 mg 94%
- Vitamin D 0 µg 0%
- Vitamin K 177 µg 148%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.75 mg 5%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.22 mg 13%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 42 mg 3%
- Iron 1.4 mg 8%
- Magnesium 23 mg 5%
- Phosphorus 69 mg 6%
- Potassium 389 mg 8%
- Zinc 0.42 mg 4%
- Copper 0.07 mg 8%
- Manganese 0.34 mg 15%
- Selenium 1.3 µg 2%
- Iodine 0.59 µg 0%
Similar foods
- Brussels sprouts automn50 kcal / 100 g
- Frozen Brussels sproutsdeep-frozen45 kcal / 100 g
- Chinese cabbageraw16 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Broccoliraw34 kcal / 100 g
- Cauliflowerfrozen, raw25 kcal / 100 g
- Iceberg lettuceraw17 kcal / 100 g
- Romanesco cauliflower or romanesco broccoliraw30 kcal / 100 g
- White cabbageraw29 kcal / 100 g
- Rutabagaor swede, raw33 kcal / 100 g
Questions about Brussels sprout
How do you roast Brussels sprouts so they turn crisp rather than soggy?
Trim the stalk ends, halve the sprouts and dry them well. Toss with oil, arrange cut-side down with space between them, then roast at 220°C for 20–25 minutes, turning once, until browned and tender.
How long should you boil Brussels sprouts?
Boil whole, trimmed sprouts for about 6–8 minutes, or halved ones for 4–5 minutes, until just tender when pierced with a knife. Drain promptly; overcooking makes them soft and brings out a strong cabbage-like smell.
How do you make Brussels sprouts less bitter?
Choose small, firm sprouts and cook them quickly at high heat, such as roasting or pan-frying, until browned at the edges. A squeeze of lemon or a little balsamic vinegar after cooking balances their bitterness.
How should you choose and store Brussels sprouts?
Look for firm, tightly closed sprouts with bright green leaves and no yellowing. Keep them unwashed in a breathable bag in the fridge and use within about a week; wash and trim them just before cooking.
What goes well with Brussels sprouts?
Their earthy, slightly bitter flavour pairs well with crisp bacon, chestnuts, toasted hazelnuts, lemon, mustard and hard cheese. Serve them roasted alongside a Sunday roast, or toss cooked sprouts with chestnuts and butter.
Can you eat Brussels sprouts raw?
Yes. Remove any loose outer leaves, trim the base and slice or shred the sprouts very finely; thin pieces are easier to chew and work well in a slaw with apple, lemon and a sharp dressing.
Are Brussels sprouts just miniature cabbages?
They are close relatives of cabbage, but the edible parts are buds that grow in a spiral along a tall stalk. The plant belongs to the same species as cabbage, broccoli and cauliflower.
How do Brussels sprouts compare with broccoli for vitamin C?
Brussels sprouts have 85 mg of vitamin C per 100 g, compared with 68 mg in broccoli. Both are cruciferous vegetables, but sprouts have a denser, more cabbage-like flavour.
Source: ANSES–Ciqual (France) 20058 · per 100 g · carbohydrate per EU label, fibre excluded
