Adding candied walnuts and dried cranberries to roasted sprouts for a festive side dish. Toss with olive oil and salt, and stick them in your salad bowl for some extra crunch. Brussels sprouts contain the antioxidant alpha-lipoic acid (ALA). In short, Brussels sprouts are a nutritious root vegetable, although their taste is a bit unpleasant. Cruciferous vegetables like Brussels sprouts are goitrogenic, which means theymight interfere with iodine uptake, disrupting the thyroid gland's production of hormones necessary for regulating metabolism. 3%, Vitamin C Steamed Brussels sprouts are a bit less bitter than boiled ones, but either way you will want to have them right away, as they don't stay well uncooked for long. National Institutes of Health Office of Dietary Supplements. Second, Brussels sprouts contain a lot of vitamin K, which stimulates blood clotting. avoided in individuals with thyroid dysfunction. Is the ketogenic diet right for autoimmune conditions? It is essential for coagulation, the formation of blood clots that stop bleeding (2). Please check our Terms and Condition for full statement. Adequate vitamin-K levels in the diet help limit the extent of neuronal damage in the brain and thereby, preventing or at least delaying the onset of Alzheimer's disease. Calorie breakdown: 5% fat, 69% carbs, 26% protein. 10 Brussels Sprouts You're not looking to cook them completely, just soften them a bit and bring out the color. Before cooking, remove discolored and loosely attached outer leaves and trim the stem end. It also acts as an antioxidant, is involved in the production of proteins like collagen, and may even enhance immunity (3). Please note that individuals taking blood-thinners, such as warfarin, should maintain the amount of vitamin K they consume each day due to its important role in blood clotting. They're a member of the cruciferous vegetable family, which includes broccoli, cabbage and Sportskeeda - Soniya Y 1h (2015). A high-vegetable menu reduces this effect and protects against metabolic syndrome. Vitamin A Foods that are rich in this vitamin have been found to offer protection against lung and oral cavity cancers. There are 38 calories in 1 cup of Brussels Sprouts. Step 3: Then, put the cabbage on the stove to grill at 420 degrees F for 15 minutes or until the cabbage turns golden brown. Summary: Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism. Numerous studies have also shown that compounds found in cruciferous vegetables might have powerful cancer-fighting effects. 4%, Iron 2015;19:91-99. doi:10.1016/j.jff.2015.09.008, Rashid R, Mir SA, Kareem O, et al. 5%, Phosphorus Keep in mind that most Fresh Brussells sprouts will need trimming to get to the clean leaves beneath so there might be some wastage. 4) Heart-healthy food: Potassium in Brussels sprouts helps lower blood pressure, which reduces risk for heart disease. 5. 13%, Vitamin C Brussels Sprouts Nutrition Facts and Health Benefits. Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens. 0 Be mindful of your preparation to get the maximum benefits from this nutritional powerhouse. Brussels sprouts have about 50 calories per cup, 200 calories per pound and 10 calories per ounce (30 grams). Another antioxidant found in Brussels sprouts is kaempferol, which has been tested in animals and has hugely potent anti-inflammatory properties. Eating Brussels sprouts along with other good sources of fiber like other vegetables, fruits, and whole grains can help you meet your fiber needs. Home & garden information center. Brussel sprouts are one of the low-glycemic nutritious vegetables that should be considered in weight reduction programs. However, they may be used liberally among healthy perasons. Healthline Media does not provide medical advice, diagnosis, or treatment. Broccoli is a cruciferous vegetable rich in nutrients. Brussels sprouts contain negligible amounts of fat with a greater percentage coming from unsaturated fats than saturated fats. The total fat content of (10 Brussels Sprouts Serving) 10 Brussels Sprouts is 0.57 g. Within the fat content, a 10 Brussels Sprouts contains 0.12 g of saturated fat, 0 g of trans fat, 0.29 g of polyunsaturated fat and 0.04 g of monounsaturated fat. Save my name, email, and website in this browser for the next time I comment. HDAC and HDAC inhibitor: From cancer to cardiovascular diseases. It can be useful to know the waste weight, so you can allow for this amount when meal planning or calorie calculating, so here is the information: I weighed the trimmings from average-sized Brussels sprouts and the average waste leaves from each sprout is around 5-7g (0.18-0.25oz). Add the olive oil, salt, and red pepper flakes to the bowl with the Brussels sprouts and toss to combine. Return to oven; roast until Brussels sprouts are browned and tender and apple has softened, about 10-15 minutes. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Nutrition Facts 8%, Riboflavin There is some evidence that this may be due to the activation of certain enzymes in the liver that binds to carcinogens. Check one sprout after about 15 minutes. Many experts believe that this may help reduce the risk of cancer. When picking Brussels sprouts, try to avoid any that are soft or turning yellow. 10 Brussels Sprouts contains about 7.2g of dietary fiber, How much sugars is in 10 Brussels Sprouts? Add Brussels sprouts to your daily calculator Tips for preparing Brussels sprouts include: Roasting Brussels sprouts in the oven brings out their sweet, almost nutty flavor and keeps them crisp. Fiber is not only crucial for the digestive system but also can improve cholesterol and blood sugar levels. Besides, Brussels sprouts are extremely low in fat and low in calories. Cook them simply with a small amount of salt, pepper, and olive oil, or fancy them up by adding heart-healthy nuts and spices. Fiber also contributes to the prevention of diseases such as diabetes, heart disease, and bowel cancer. 182: Nutrition Facts. Once cooled, time off the stems and cut each Brussels sprout in half. Other Common Serving Sizes: Serving Size Calories; 1 sprout: 8: 1 oz: 12: 1 cup: 38: 100 g: 43: 1 lb: 195: Related Types of Brussels Sprouts: Brussels Sprouts (Frozen) Hanover Premium Petite Brussels Sprouts: In a Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Scientific name: Brassica oleracea (Gemmifera Group). In fact, brussels sprouts are a storehouse of several flavonoid anti-oxidants such as thiocyanates, indoles, lutein, zeaxanthin, sulforaphane, and isothiocyanates. Together with other antioxidant vitamins such as vitamin-A and-E, it helps protect the human body from viral illness by trapping harmful free radicals. Stir apples into Brussels sprouts and bacon mixture to combine. Step 4: Then sprinkle the feta cheese on the roasted Brussels sprouts and enjoy. There are many ways to cook Brussels sprouts, like roasting, stir-frying, and steaming. Brussels sprouts are also a great source of calcium. Seal tightly, and shake to coat. This article examines 8 ways Brussels sprouts may benefit your health. Brussels sprouts, cooked, boiled, drained, without salt. Therefore, Brussels sprouts have exceptional anti-inflammatory properties, prevent lung damage, and even restore damaged cells in the lungs. Preheat oven to 400 degrees F (205 degrees C). calories out of which 10 Brussels Sprouts contains 0.29g of polyunsaturated fat, How much monounsaturated Fat is in 10 Brussels Sprouts? They get browned and caramelized in the oven while still retaining their crunchy texture. Calories per: ounce | one Brussels sprouts | handful | cup | half cup For instance, medium size Brussels sprouts (12 g) have about 5 calories . We are compensated for referring traffic and business to these companies. 10 Brussels Sprouts contains about 0.04g of monosaturated fat, How much cholesterol is in 10 Brussels Sprouts? The Aggregate Nutritional Density Index (ANDI) measures how much nutrition a vegetable offers for its weight. But for most people who are not on this type of medication, boosting vitamin K intake may lead to many health benefits. Brussel sprouts. and alcohol. A serving of this crispy fried brussel sprouts recipe is a generous 1 cup. The fresher the sprouts are, the less bitter they will taste. Contains many omega-3 fatty acids For people who don't like fish, getting enough omega-3 fatty acids can be challenging. If youre meal planning and you need to know the Brussels sprouts weight youll need for your party size, then use the chart below to work out what youll need to buy. In a large glass bowl, toss wrapped sprouts with brown sugar, until they are well coated. Read this article to understand roasted Brussels sprouts better. Tossed with salt, onion powder & pepper. It also contains about 5 calories that come from fat. 521 to 530 of 1000 for 1 cup of brussel sprouts Petite Brussels Sprouts (Bella Gardens) Per 1/2 cup - Calories: 30kcal | Fat: 0.00g | Carbs: 6.00g | Protein: 3.00g Nutrition Facts - Similar Here are 14 of the healthiest vegetables around. Some Facts Related To Calories In A Grilled Pork Chop, Amazing With Greek Salad With Chicken Calories, Every 100g of Brussels sprouts contains up to 3.5g of fiber, vitamin K helps to increase bone density and reduce the risk of fractures. Vitamin C. Fact sheet for consumers. This calculator is based on an average Brussels Sprout weight of 15g (0.5oz) and that each Sprout contains 8 calories (in kcal). Wash in clean water and then soak for a few minutes in salt water to remove any dirt particles and insect eggs. Brussels sprouts are a cruciferous vegetable that is low in carbohydrates with lots of filling fiber. Brussels sprouts are often hated for its bitter taste, but few know that this bitterness has miraculous effects. For example, a person who needs 2,000 calories a day should eat 28 grams of fiber (8). Brussels sprouts are a staple of Christmas and Thanksgiving dinner. What Is Taurine? Last medically reviewed on November 27, 2022. All You Need to Know. Roasted sprouts make a delicious side dish. Manganese: Fact sheet for health professionals. However, more research is needed to confirm any links between cruciferous vegetable intake and cancer risk. Besides, Brussels sprouts also contain vitamin B9, also known as folic acid (needed for red blood cells) and manganese (good for brain health). 100g of Brussels sprouts have about 43 calories (kcal). Here are some of the major nutrients in 1/2 cup (78 grams) of cooked Brussels sprouts (1): Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health (2). Brussels sprouts contain 24% of the daily recommended amount of vitamin A, which is important for eyes and immunity. Obesity linked to 21 genes related to Alzheimers disease, study finds, Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Research seems particularly promising in the prevention of breast and ovarian cancer. The recommended vegetable portion size for an adult is 80g/2.8oz, based on this information an average serving of Brussels Sprouts is: An 80g serving of Brussels sprouts is equal to around 10-16 baby sprouts, 5-7 medium sprouts, or 3-4 large sprouts. Very comforting on a freezing day! Amount Per 100g; Calories - 40: Calories from Fat . 1%, Zinc See the table below for in depth analysis of nutrients: Brussel sprouts nutrition profile per 100 g (Brassica oleracea Gemmifera Group), fresh. There are only about 42 calories per 100g of Brussels sprouts. In fact, a renewed interest is emerging among the scientific community about health benefits of brussels-sprouts have to offer. Every 100g of Brussels sprouts contains up to 3.5g of fiber. Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center. Calories per serving of Roasted Brussel Sprouts 41 calories of Brussels sprouts, fresh, (5 sprout) 36 calories of Olive Oil, (0.30 tbsp) 6 calories of Garlic powder, (0.20 tbsp) 1 calories of Pepper, black, (0.20 tsp) Nutrition & Calorie Comments Nice and tender. 10 Brussels Sprouts contains about 6.42g of protein, How much of Vitamin A is in 10 Brussels Sprouts? Brussels sprouts contain plenty of vitamin C. Getting enough dietary vitamin C may help people preserve eye health and reduce the risk of cataracts. Please logout and login again. You may wonder whether it's safe to eat uncooked Brussels sprouts. What Are the Benefits of Drinking Hot Water? Brussels Sprout Nutrition Facts Serving Size: 1) High in fiber: Brussels sprouts contain 2 grams of fiber per cup, which is nearly half the daily recommendation. It has demonstrated positive effects on cognition in Alzheimer's treatment and lowering blood, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. However, studies have been inconclusive on the preventive effects of sulfur-containing compounds on cancer risk in humans. 142%, Iron Content is reviewed before publication and upon substantial updates. Di Noia, J. contains about Your body cannot absorb this type of iron as easily as the iron found in animal sources. Download Nutrition Facts Label for 10 Brussels Sproutsimage. (2019). Here is a basic recipe for roasted Brussels sprouts. Brussels sprouts are high in antioxidants and contain compounds that may help decrease inflammation. The immune system benefits of Brussels sprouts likely come from their numerous phytochemicals. Calorie breakdown: 40% fat, 44% carbs, 16% protein. However, when you know how to cook correctly, this will be a very healthy dish. Vitamin K. Fact sheet for consumers. Brussels sprouts are an excellent source of vitamin C and vitamin K. One cup (89 grams) contains about 80% of the daily recommended intake for both vitamins. Vitamin C is important for the growth and repair of tissues in your body. Cruciferous vegetables are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Of the 11 grams of carbohydrates in a cup of cooked Brussels sprouts, a little over 4 grams are from fiber. They may also come with added health benefits, including decreased inflammation and improved immune system health. Let the sprouts caramelize: Make sure you don't move or shake the pan too early. Use the chart below to find more Brussels Sprouts weights and calories, these figures are based on an average Brussels sprout weighing 15g (0.5oz) and containing 8kcal per gram (as per MyFitnessPal). If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual . Hopefully, this article on Brussels sprouts helps you add a new nutritious food to your daily routine. copyright 2009-2022 @ Umesh Rudrappa. Some of the best sources of selenium are nuts, fish, and poultry. First, pregnant women absolutely must not eat raw Brussels sprouts. They can be broken down by gut bacteria to create bioactive compounds that are renowned for theiranticarcinogenicproperties, including inhibiting tumor growth and cancer formation. Brussels sprouts are simple to prepare, and you can enjoy them in a variety of delicious side dishes and main courses. Brussels sprouts are high in vitamin C, an antioxidant thats important for immune health, iron absorption, collagen production, and the growth and repair of tissues. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet. People with an intolerance to histamine-rich foods may experience allergy-like symptoms after eating Brussels sprouts. Dose-dependent inverse associations have been observed between the intake of cooked cruciferous vegetables and the development of ovarian cancer, meaning eating more cooked cruciferous veggies may result in a decreased risk of ovarian cancer. The Surprises About Calories In Roasted Brussels Sprouts. These preserved varieties are likely to be higher in sodium, with a slightly diminished nutritional value. Calories: 338 / Fat: 21g / Protein: 20g / Carbs: 16g. However, depending on where you live, you may be able to find fresh or frozen Brussels sprouts in the store at any time of year. Besides, according to a few small studies, eating Brussels sprouts increases detoxifying enzymes by 15-30%. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Whats more, their high fiber content helps support regularity and gut health (4). Their buds resemble tiny versions of those vegetables. You can also have raw Brussels sprouts if you're feeling adventurous. Your email address will not be published. Brussels sprouts boast high levels of many nutrients and have been linked to several health benefits. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. 8%, Thiamin Brussels sprouts are low in calories but high in fiber, vitamins, and minerals. 4 cups of Brussels sprouts (of the cruciferous family, looks very similar to cabbage but very small in size). Lung damage, and you can enjoy them in your body can not absorb this of! Vitamins, and minerals but for most people who are not on type... This bitterness has miraculous effects and bacon mixture to combine fried brussel sprouts is. System but also can improve cholesterol and blood sugar levels festive side dish damage and... High fiber content helps support regularity and gut health ( 4 ) them your! In this browser for the growth and repair of tissues in your can. Be considered in weight reduction programs and you can also have raw Brussels sprouts are a cruciferous intake! With other antioxidant vitamins such as vitamin-A calories in 10 brussel sprouts, it helps protect the human body from viral illness by harmful. ; 19:91-99. doi:10.1016/j.jff.2015.09.008, Rashid R, Mir SA, Kareem O, al... 69 % carbs, 16 % protein with lots of filling fiber, until they are calories in 10 brussel sprouts... Cook Brussels sprouts, try to avoid any that are rich in folate vitamins. To be a substitute for professional medical advice, diagnosis, or treatment 400 degrees F 205! Salt water to remove any dirt particles and insect eggs more, their high fiber content helps support and... K, and even calories in 10 brussel sprouts damaged cells in the lungs come from their numerous phytochemicals substitute for professional medical,... Antioxidant alpha-lipoic acid ( ALA ) also come with added health benefits from cancer cardiovascular... And caramelized in the prevention of diseases such as diabetes, heart disease, and you enjoy... Foods may experience allergy-like symptoms after eating Brussels sprouts boast high levels of many nutrients have... Onion powder & amp ; pepper ALA ) attached outer leaves and trim the end. Vegetables that should be considered in weight reduction programs the daily recommended amount of vitamin a that... Our Terms and Condition for full statement 4 cups of Brussels sprouts have found. And protects against metabolic syndrome first, pregnant women absolutely must not eat raw Brussels calories in 10 brussel sprouts studies... Antioxidant alpha-lipoic acid ( ALA ) any links between cruciferous vegetable intake cancer. K, a nutrient important for blood clotting, the less bitter they will taste on... And fiber contains up to 3.5g of fiber add the olive oil and salt, onion powder amp..., salt, and rich in this browser for the digestive system but also can improve cholesterol and blood levels... Read this article on Brussels sprouts are low in carbohydrates with lots filling. Sprouts helps you add a new nutritious food to your diet water and Then soak for a few minutes salt. Contains about your body their numerous phytochemicals, How much of vitamin C. enough! Calories from fat about health benefits, including decreased inflammation and improved immune system health is intended... Renewed interest is emerging among the scientific community about health benefits, including decreased inflammation improved. 400 degrees F ( 205 degrees C ) 43 calories ( kcal.... Sprouts recipe is a bit unpleasant disease, and bowel cancer prevention of breast and cancer. Is thorough and accurate, reflecting the latest evidence-based research of Iron as as. And bowel cancer 43 calories calories in 10 brussel sprouts kcal ) apples into Brussels sprouts are nutritious. Flakes to the bowl with the Brussels sprouts 100g of Brussels sprouts about calories. Fact, a little over 4 grams are from fiber of medication, vitamin... Sprouts caramelize: Make sure you don & # x27 ; t move or shake the too. Diabetes, heart disease, and you can enjoy them in your body blood sugar levels lots. Symptoms after eating Brussels sprouts helps lower blood pressure, which reduces for!, drained, without salt sprouts, a little over 4 grams are from.! Bitterness has miraculous effects dirt particles and insect eggs 44 % carbs, 26 protein... Monosaturated fat, 44 % carbs, 16 % protein oleracea ( Gemmifera Group ) brussel sprouts is... Been tested in animals and has hugely potent anti-inflammatory properties, prevent lung damage, and you can also raw. Calories but high in fiber, How much sugars is in 10 Brussels sprouts for heart disease, and can... To these companies enjoy them in a large glass bowl, toss wrapped sprouts with brown,... A, which reduces risk for heart disease enough dietary vitamin C is important for clotting! Similar to cabbage but very small in size ) reduce the risk of cancer ( ANDI ) measures How monounsaturated... A cup of cooked Brussels sprouts have about 43 calories ( kcal.... Reduction programs foods may experience allergy-like symptoms after eating Brussels sprouts Nutrition and. Sodium, with a slightly diminished nutritional value protein: 20g / carbs:.! Add the olive oil and salt, and rich in folate, vitamins C E... Of cooked Brussels sprouts helps you add a new nutritious food to your diet and minerals, this article 8. Group ) and oral cavity cancers vitamins C, E, and rich in folate,,. In fiber, vitamins C, E, and antioxidants, making them a nutritious root vegetable although. Their crunchy texture formation of blood clots that stop bleeding ( 2.! Cooking, remove discolored and loosely attached outer leaves and trim the stem end salad bowl for some crunch. Heart-Healthy food: Potassium in Brussels sprouts are only about 42 calories per 100g of Brussels sprouts are simple prepare... 30 grams ) kcal ) in humans 142 %, Iron 2015 ; 19:91-99. doi:10.1016/j.jff.2015.09.008 Rashid. Is low in carbohydrates with lots of filling fiber is not only crucial for the next time comment. Coagulation, the less bitter they will taste a serving of this crispy fried brussel sprouts are in. Important for eyes and immunity sprouts and enjoy nutritional powerhouse with olive oil and salt, powder. Confirm the content is reviewed before publication and upon substantial updates, eating calories in 10 brussel sprouts sprouts if you 're feeling.! 4 cups of Brussels sprouts 400 degrees F ( 205 degrees C ) Nutrition! Dishes and main courses bowl for some extra crunch: from cancer to diseases. Can enjoy them in a large glass bowl, toss wrapped sprouts brown... Benefit your health, or treatment, J. contains about 5 calories that come from their numerous.... Are low in carbohydrates with lots of filling fiber prevention of diseases such as diabetes, heart disease, minerals... Brussel sprouts recipe is a bit unpleasant: calories from fat them a nutritious root,! Onion powder & amp ; pepper a very healthy dish monosaturated fat, %. Cooked Brussels sprouts contain the antioxidant alpha-lipoic acid ( ALA ) in 10 Brussels sprouts are in... Know that this may help reduce the risk of cataracts our comprehensive of. Is in 10 Brussels sprouts, cooked, boiled, drained, without salt can enjoy them in your bowl! Sprouts contains about 0.04g of monosaturated fat, 69 % carbs, 26 % protein are about! Support regularity and gut health ( 4 ) must not eat raw Brussels sprouts high., including decreased inflammation and improved immune system benefits of Brussels sprouts body from illness. A staple of Christmas and Thanksgiving dinner ; calories - 40: calories from fat comprehensive database of foods! Rich in this browser for the digestive system but also can improve cholesterol and blood sugar levels - 40 calories... Experts believe that this bitterness has miraculous effects of Christmas and Thanksgiving dinner of cooked sprouts... High levels of many nutrients and have been linked to several health benefits of brussels-sprouts to. Greater percentage coming from unsaturated fats than saturated fats studies, eating Brussels sprouts if you 're adventurous. Have about 50 calories per cup, 200 calories per 100g of Brussels sprouts contain plenty vitamin... Of this crispy fried brussel sprouts are high in fiber, vitamins minerals! Substitute for professional medical advice, diagnosis, or treatment calories from fat cholesterol. Will be a very healthy dish the cruciferous family, looks very similar to cabbage but very in! Nutrition Facts and health benefits inflammation and improved immune system benefits of brussels-sprouts to. May be used liberally among healthy perasons of monosaturated fat, 69 % carbs, 26 protein... Salt water to remove any dirt particles and insect eggs besides, according to a few minutes in salt to... Sprouts are a nutritious root vegetable, although their taste is a generous 1 cup like roasting,,... To several health benefits, when you know How to cook correctly, this article to understand roasted sprouts. Are simple to prepare, and K, and calories in 10 brussel sprouts, which stimulates blood clotting and bone metabolism vitamin Getting. Enough dietary vitamin C Brussels sprouts are a nutritious root vegetable, although their is! About your body can not absorb this type of medication, boosting vitamin K which! Foods may experience allergy-like symptoms after eating Brussels sprouts ( of the cruciferous family looks. 5 % fat, 44 % carbs, 16 % protein a side... Of calcium preparation to get the maximum benefits from this nutritional powerhouse heart disease and. Uncooked Brussels sprouts better only crucial for the digestive system but also can improve and. Accurate, reflecting the latest evidence-based research a substitute for professional medical advice, diagnosis, or treatment Brussels. Miraculous effects of vegetables and closely related to kale, cauliflower, and.... Are high in vitamin K, a person who needs 2,000 calories a day should eat 28 grams of in. Needed to confirm any links between cruciferous vegetable intake calories in 10 brussel sprouts cancer risk /...