Food Nutrient Profile - Boiled Brussels Sprouts

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Nutrients in 100 grams of Boiled Brussels Sprouts

Boiled and Drained Brussels Sprouts.

Macros Ratio

Protein Fat Carbs
24%
10%
66%
100 g ▼

Macro Nutrients

Boiled Brussels Sprouts
Energy36 kcal
1.24%
Boiled and Drained Brussels Sprouts provide 36kcal of Energy per 100 grams, meeting 1.24% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.5 g
0.52%
Boiled and Drained Brussels Sprouts provide 0.5g of Fat per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.1 g
0.32%
Boiled and Drained Brussels Sprouts provide 0.1g of Saturated Fat per 100 grams, meeting 0.32% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.17 g
11%
Boiled and Drained Brussels Sprouts provide 0.17g of Omega 3 per 100 grams, meeting 11% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.079 g
0.46%
Boiled and Drained Brussels Sprouts provide 0.079g of Omega 6 per 100 grams, meeting 0.46% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled and Drained Brussels Sprouts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate7.1 g
5.46%
Boiled and Drained Brussels Sprouts provide 7.1g of Carbohydrate per 100 grams, meeting 5.46% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars1.74 g
2.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled and Drained Brussels Sprouts provide 1.74g of Sugars per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.6 g
6.84%
Boiled and Drained Brussels Sprouts provide 2.6g of Fiber per 100 grams, meeting 6.84% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein2.55 g
4.55%
Boiled and Drained Brussels Sprouts provide 2.55g of Protein per 100 grams, meeting 4.55% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Brussels Sprouts
Vitamin A39 μg
4.33%
RAE, retinol activity equivalents
Boiled and Drained Brussels Sprouts provide 39μg of Vitamin A per 100 grams, meeting 4.33% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.11 mg
8.9%
Thiamine
Boiled and Drained Brussels Sprouts provide 0.11mg of Vitamin B1 per 100 grams, meeting 8.9% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.08 mg
6.15%
Riboflavin
Boiled and Drained Brussels Sprouts provide 0.08mg of Vitamin B2 per 100 grams, meeting 6.15% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.61 mg
3.8%
Niacin, nicotinic acid, niacinamide
Boiled and Drained Brussels Sprouts provide 0.61mg of Vitamin B3 per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.25 mg
5.04%
Pantothenic acid
Boiled and Drained Brussels Sprouts provide 0.25mg of Vitamin B5 per 100 grams, meeting 5.04% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.18 mg
13.7%
Pyridoxine
Boiled and Drained Brussels Sprouts provide 0.18mg of Vitamin B6 per 100 grams, meeting 13.7% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B960 μg
15%
Folates and Folic Acid
Boiled and Drained Brussels Sprouts provide 60μg of Vitamin B9 per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled and Drained Brussels Sprouts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C62 mg
69%
Ascorbic acid
Boiled and Drained Brussels Sprouts provide 62mg of Vitamin C per 100 grams, meeting 69% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled and Drained Brussels Sprouts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.43 mg
2.87%
Tocopherols and Tocotrienols
Boiled and Drained Brussels Sprouts provide 0.43mg of Vitamin E per 100 grams, meeting 2.87% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K140 μg
117%
Phytomenadione or phylloquinone
Boiled and Drained Brussels Sprouts provide 140μg of Vitamin K per 100 grams, meeting 117% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Brussels Sprouts
Calcium36 mg
3.6%
Boiled and Drained Brussels Sprouts provide 36mg of Calcium per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.083 mg
9.22%
Boiled and Drained Brussels Sprouts provide 0.083mg of Copper per 100 grams, meeting 9.22% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.2 mg
15%
Boiled and Drained Brussels Sprouts provide 1.2mg of Iron per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium20 mg
4.76%
Boiled and Drained Brussels Sprouts provide 20mg of Magnesium per 100 grams, meeting 4.76% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.23 mg
9.87%
Boiled and Drained Brussels Sprouts provide 0.23mg of Manganese per 100 grams, meeting 9.87% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus56 mg
8%
Boiled and Drained Brussels Sprouts provide 56mg of Phosphorus per 100 grams, meeting 8% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium317 mg
9.32%
Boiled and Drained Brussels Sprouts provide 317mg of Potassium per 100 grams, meeting 9.32% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.5 μg
2.73%
Boiled and Drained Brussels Sprouts provide 1.5μg of Selenium per 100 grams, meeting 2.73% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium21 mg
1.4%
Boiled and Drained Brussels Sprouts provide 21mg of Sodium per 100 grams, meeting 1.4% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.33 mg
3%
Boiled and Drained Brussels Sprouts provide 0.33mg of Zinc per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water89 g
2.4%
Boiled and Drained Brussels Sprouts provide 89g of Water per 100 grams, meeting 2.4% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Brussels Sprouts: Benefits and Facts | 100 g

Discover the nutritional value of boiled Brussels sprouts with this detailed breakdown of macro and micronutrients in 100g of boiled and drained Brussels sprouts. Find out the essential nutrients packed in this healthy vegetable!

When you enjoy 100 grams of boiled Brussels sprouts, you're treating your body to a powerhouse of essential vitamins. Here's what you get:

Boiled Brussels sprouts are not just about vitamins; they also pack a variety of essential minerals:

In addition to vitamins and minerals, Brussels sprouts offer a balanced array of macronutrients:

Incorporating boiled Brussels sprouts into your diet is a delicious way to boost your intake of essential nutrients while enjoying a versatile and tasty vegetable. Whether you're adding them to salads, stir-fries, or simply enjoying them as a side dish, Brussels sprouts are a fantastic choice for a whole-food, plant-based diet.

Frequently Asked Questions about Boiled Brussels Sprouts

What are the health benefits of Boiled Brussels Sprouts?

Boiled Brussels sprouts are a nutritious vegetable that is high in fiber, vitamins (especially vitamin C and K), and minerals (such as potassium and folate). They are also a good source of antioxidants, which can help reduce inflammation and protect against chronic diseases. Additionally, Brussels sprouts are low in calories and can support digestive health due to their fiber content.

Are there any potential risks or side effects of consuming Boiled Brussels Sprouts?

Boiled Brussels sprouts are a nutritious vegetable that can offer many health benefits. However, overcooking them can lead to a loss of some nutrients, particularly water-soluble vitamins like vitamin C. To retain the most nutrients, it's best to lightly steam or sauté Brussels sprouts instead of boiling them for an extended period. Additionally, some individuals may experience digestive discomfort such as gas or bloating when consuming Brussels sprouts due to their high fiber content. It's important to listen to your body and adjust your intake accordingly.

Can I lose weight by eating more Boiled Brussels Sprouts?

Boiled Brussels sprouts can be a healthy addition to a weight loss diet due to their low calorie content and high fiber content, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced and varied diet, as well as incorporating regular physical activity.

Can I gain more muscles by eating more Boiled Brussels Sprouts if I train consistently?

Boiled Brussels sprouts are a good source of plant-based protein, fiber, vitamins, and minerals, which can support muscle growth when combined with consistent training. However, to effectively build muscle, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and protein needs. Consider incorporating a variety of plant-based proteins such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth.

Can I eat Boiled Brussels Sprouts if I have diabetes?

Yes, boiled Brussels sprouts can be a healthy option for individuals with diabetes. They are low in calories and carbohydrates, high in fiber, and contain nutrients like vitamin C and vitamin K. Just be mindful of portion sizes and avoid adding high-fat or high-sugar toppings.

Can I consume Boiled Brussels Sprouts if I am on a Keto diet?

Yes, you can consume boiled Brussels sprouts on a Keto diet. Brussels sprouts are low in carbs and high in fiber, making them a great vegetable choice for a Keto diet. Just be mindful of portion sizes to ensure you stay within your daily carb limits.

Can I eat Boiled Brussels Sprouts if I am on a low fat diet?

Yes, boiled Brussels sprouts can be a great addition to a low-fat diet. They are low in calories and fat, high in fiber, and packed with essential nutrients like vitamin C, vitamin K, and folate. Just be mindful of any added fats or oils during the cooking process to keep the dish low in fat.

What is the environmental impact of producing Boiled Brussels Sprouts?

Boiled Brussels sprouts have a relatively low environmental impact compared to many other foods. Brussels sprouts are a good source of vitamins, minerals, and fiber, and they require less water and land to grow compared to animal products. However, it's important to consider factors like transportation and packaging when assessing the overall environmental impact of any food.




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