Food Nutrient Profile - Brussels Sprouts

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Nutrients in 100 grams of Brussels Sprouts

Raw Brussels Sprouts (Brassica oleracea (Gemmifera Group)).

Macros Ratio

Protein Fat Carbs
26%
5%
69%
100 g ▼

Macro Nutrients

Brussels Sprouts
Energy43 kcal
1.5%
Raw Brussels Sprouts provide 43kcal of Energy per 100 grams, meeting 1.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.3 g
0.31%
Raw Brussels Sprouts provide 0.3g of Fat per 100 grams, meeting 0.31% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.062 g
0.19%
Raw Brussels Sprouts provide 0.062g of Saturated Fat per 100 grams, meeting 0.19% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.099 g
6.2%
Raw Brussels Sprouts provide 0.099g of Omega 3 per 100 grams, meeting 6.2% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.045 g
0.26%
Raw Brussels Sprouts provide 0.045g of Omega 6 per 100 grams, meeting 0.26% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Brussels Sprouts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate8.95 g
6.9%
Raw Brussels Sprouts provide 8.95g of Carbohydrate per 100 grams, meeting 6.9% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.2 g
3.03%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Brussels Sprouts provide 2.2g of Sugars per 100 grams, meeting 3.03% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose0.93 g
1.3%
≤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]
Raw Brussels Sprouts provide 0.93g of Fructose per 100 grams, meeting 1.3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose0.81 g
%
Raw Brussels Sprouts provide 0.81g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.46 g
%
Raw Brussels Sprouts provide 0.46g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber3.8 g
10%
Raw Brussels Sprouts provide 3.8g of Fiber per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein3.38 g
6.04%
Raw Brussels Sprouts provide 3.38g of Protein per 100 grams, meeting 6.04% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Brussels Sprouts
Vitamin A38 μg
4.22%
RAE, retinol activity equivalents
Raw Brussels Sprouts provide 38μg of Vitamin A per 100 grams, meeting 4.22% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.14 mg
11.6%
Thiamine
Raw Brussels Sprouts provide 0.14mg of Vitamin B1 per 100 grams, meeting 11.6% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.09 mg
6.92%
Riboflavin
Raw Brussels Sprouts provide 0.09mg of Vitamin B2 per 100 grams, meeting 6.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.75 mg
4.66%
Niacin, nicotinic acid, niacinamide
Raw Brussels Sprouts provide 0.75mg of Vitamin B3 per 100 grams, meeting 4.66% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.31 mg
6.18%
Pantothenic acid
Raw Brussels Sprouts provide 0.31mg of Vitamin B5 per 100 grams, meeting 6.18% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.22 mg
17%
Pyridoxine
Raw Brussels Sprouts provide 0.22mg of Vitamin B6 per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B961 μg
15.3%
Folates and Folic Acid
Raw Brussels Sprouts provide 61μg of Vitamin B9 per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C85 mg
94%
Ascorbic acid
Raw Brussels Sprouts provide 85mg of Vitamin C per 100 grams, meeting 94% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.88 mg
5.87%
Tocopherols and Tocotrienols
Raw Brussels Sprouts provide 0.88mg of Vitamin E per 100 grams, meeting 5.87% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K177 μg
148%
Phytomenadione or phylloquinone
Raw Brussels Sprouts provide 177μg of Vitamin K per 100 grams, meeting 148% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Brussels Sprouts
Calcium42 mg
4.2%
Raw Brussels Sprouts provide 42mg of Calcium per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.07 mg
7.78%
Raw Brussels Sprouts provide 0.07mg of Copper per 100 grams, meeting 7.78% 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
Iron1.4 mg
17.5%
Raw Brussels Sprouts provide 1.4mg of Iron per 100 grams, meeting 17.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium23 mg
5.48%
Raw Brussels Sprouts provide 23mg of Magnesium per 100 grams, meeting 5.48% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.34 mg
14.7%
Raw Brussels Sprouts provide 0.34mg of Manganese per 100 grams, meeting 14.7% 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
Phosphorus69 mg
9.86%
Raw Brussels Sprouts provide 69mg of Phosphorus per 100 grams, meeting 9.86% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium389 mg
11.4%
Raw Brussels Sprouts provide 389mg of Potassium per 100 grams, meeting 11.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.6 μg
2.9%
Raw Brussels Sprouts provide 1.6μg of Selenium per 100 grams, meeting 2.9% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium25 mg
1.67%
Raw Brussels Sprouts provide 25mg of Sodium per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.42 mg
3.8%
Raw Brussels Sprouts provide 0.42mg of Zinc per 100 grams, meeting 3.8% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water86 g
2.32%
Raw Brussels Sprouts provide 86g of Water per 100 grams, meeting 2.32% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Brussels Sprouts Nutrition Facts | 100g

Discover the nutritional content of Brussels sprouts with this comprehensive guide. Find detailed information on the macro and micronutrients present in 100 grams of raw Brussels sprouts.

When you enjoy 100 grams of raw Brussels sprouts, you're treating your body to an impressive array of vitamins. These little green powerhouses are particularly rich in Vitamin C and Vitamin K, both of which play crucial roles in maintaining your overall health.

In addition to these, Brussels sprouts provide a good amount of Vitamin B1 (Thiamine), Vitamin B6 (Pyridoxine), and Vitamin B9 (Folate), which are vital for energy metabolism and brain function.

You'll also find smaller amounts of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), and Vitamin E. These vitamins collectively support vision, skin health, and cellular protection.

However, it's worth noting that Brussels sprouts do not contain Vitamin B12 or Vitamin D, so you'll need to source these vitamins from other foods or supplements if you're following a vegan diet.

Brussels sprouts are not just vitamin-rich; they also pack a punch when it comes to minerals. In 100 grams of raw Brussels sprouts, you'll find a good amount of:

Additionally, Brussels sprouts contain some Calcium, Magnesium, Selenium, and Zinc, which are important for bone health, muscle function, antioxidant defense, and immune support, respectively. They also have trace amounts of Sodium, making them a low-sodium food choice.

When it comes to macronutrients, 100 grams of raw Brussels sprouts offer a balanced profile:

Interestingly, Brussels sprouts have trace amounts of Fructose but are free from Fat, Saturated Fat, and Omega-6 Fatty Acids, making them a heart-healthy choice.

Incorporating Brussels sprouts into your diet can be a delicious and nutritious way to boost your intake of essential vitamins and minerals while enjoying a low-calorie, high-fiber food. Whether roasted, steamed, or even raw in salads, these little green gems are a fantastic addition to any meal!

Frequently Asked Questions about Brussels Sprouts

What are the health benefits of Brussels Sprouts?

Brussels sprouts are a nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. They support digestive health, reduce inflammation, and may help lower the risk of chronic diseases such as heart disease and cancer. Additionally, Brussels sprouts are low in calories and can be a great addition to a balanced vegan diet.

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

Brussels sprouts are a nutritious vegetable that is generally safe for consumption. However, some individuals may experience digestive issues such as gas or bloating due to the high fiber content. It is important to cook Brussels sprouts properly to make them easier to digest. Additionally, Brussels sprouts contain vitamin K, which can interfere with blood-thinning medications, so individuals on such medications should consume them in moderation.

Can I lose weight by eating more Brussels Sprouts?

Brussels sprouts are a nutritious vegetable that can support weight loss due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so incorporating Brussels sprouts into a balanced diet along with regular physical activity can help with weight management.

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

While Brussels sprouts are a nutritious vegetable high in vitamins, minerals, and fiber, they are not a significant source of protein needed for muscle building. To gain muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, seitan, nuts, and seeds. Additionally, consistent strength training is essential for muscle growth. Incorporating a variety of protein-rich plant foods along with a well-rounded diet and proper training regimen will help support muscle development.

Can I eat Brussels Sprouts if I have diabetes?

Yes, Brussels sprouts are a great choice for individuals with diabetes as they are low in calories and carbohydrates while being high in fiber, vitamins, and minerals. They have a low glycemic index, which means they have a minimal impact on blood sugar levels. Including Brussels sprouts in your diet can help with blood sugar management and overall health.

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

Yes, Brussels sprouts can be consumed on a Keto diet as they are low in carbs and high in fiber, making them a great vegetable choice for this diet. They also provide essential nutrients such as vitamin C, vitamin K, and antioxidants. Just be mindful of portion sizes to stay within your daily carb limit.

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

Yes, Brussels sprouts are a great option for a low-fat diet as they are low in fat and calories but high in fiber, vitamins, and minerals. They can be a nutritious addition to your meals while still supporting your dietary goals.

What is the environmental impact of producing Brussels Sprouts?

Brussels sprouts have a relatively low environmental impact compared to many other foods. They require less water and land to grow compared to animal products, making them a more sustainable choice. Additionally, Brussels sprouts are a good source of nutrients like fiber, vitamins C and K, and antioxidants, making them a healthy option for a plant-based diet.




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