A 10 Brussels Sprouts of Brussels Sprouts contains about 82 Calories per serving. Brussels sprouts are an excellent food that fits into a healthy diet. Before cutting fresh Brussels sprouts, wash your hands well and remove any damaged outer leaves. The nutrition breakdown for a cup of cooked, plain brussels sprouts includes: Calories: 70 Protein: 5.5 grams Fat: 0.5 grams Carbs:. 10 Brussels Sprouts contains about 82 Calories per serving. Brussels sprouts offer several significant benefits. Early laboratory studies suggest that sinigrin fights against colon cancers by destroying pre-cancerous cells. Therefore, blanch sprouts in boiling water for just about 5 minutes, cool, and then add to the recipes. Brussel sprouts are 21st on this list, meaning they rank highly for nutritional density alongside many other cruciferous vegetables. They get browned and caramelized in the oven while still retaining their crunchy texture. Fresh sprouts keep well inside the refrigerator for up to a day or two. Brussels sprouts, cooked, boiled, drained, without salt. Brussel sprouts are cool-season vegetables. contains about Last medically reviewed on November 12, 2019. Contains many omega-3 fatty acids For people who don't like fish, getting enough omega-3 fatty acids can be challenging. Your daily values may be higher or lower depending on your calorie needs. 10 Brussels Sprouts contains about 0mg of cholesterol, How much sodium is in 10 Brussels Sprouts? Return to oven; roast until Brussels sprouts are browned and tender and apple has softened, about 10-15 minutes. Brussels sprouts are a hearty vegetable with a strong, nutty flavor. Nutr Cancer. Remember, Brussels sprouts have to be washed thoroughly with clean water or soaked for at least 15 minutes with saltwater. Your daily values may be higher or lower . One cup of boiled Brussels sprouts (156g) provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat. Plus, eating seasonal foods helps support local agriculture. Brussels sprouts are generally in season from fall through winter, so visit your local farmers market to take advantage of these tasty veggies. Curr Pharmacol Rep. 2015;1(1):46-51. doi:10.1007/s40495-014-0003-9, McManus H, Moysich KB, Tang L, Joseph J, McCann SE. Structurally, each sprout head consists of clusters of thick leaves superimposed in dense layers, giving it a round or globular shape as in cabbages. Consider including Brussels sprouts in your next meal. Ever wondered about the calories in Brussels sprouts? They may also come with added health benefits, including decreased inflammation and improved immune system health. She is also the host of Good Food Friday on ABC News 4. They should be 1 to 1.5 inches in diameter and hard, green, and compact. Calorie breakdown: 5% fat, 69% carbs, 26% protein. (2015). Vitamin C is found in many fruits and vegetables, but Brussels sprouts are one of the best vegetable sources available (1). Cancer Causes Control. Some of these same compounds, namely indole-3 carbinol has been shown to improve symptoms of poly-cystic ovarian syndrome. Pour onto a baking sheet, and place on center oven rack. May help maintain healthy blood sugar levels, Cruciferous Vegetables: Health Benefits and Recipes. However, the most commonly used method of cooking that is both easy and delicious is roasting. 114: 1 package (2 lb) = 907g. Your email address will not be published. Di-indolyl-methane (DIM), a metabolite of indole-3-carbinol, is found to be an effective immune modulator, antibacterial and anti-viral agent through its action of potentiating "Interferon-gamma" receptors. (10 Brussels Sprouts Serving) * Products recommended in the post contain affiliate links. 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. Increased fiber intake has been associated with other health benefits, too, such as a reduced risk of heart disease (7). Studies show that dietary fiber can relieve constipation by increasing stool frequency and softening stool consistency to ease passage (4). 5. Brussels sprouts are a source of the B-vitamins necessary for cellular energy production, including vitamin B6, thiamine, and folate. First, pregnant women absolutely must not eat raw Brussels sprouts. Farmers trim the tip end of the stalk as soon as sprouts at the bottom end of the stalk begin to develop to get uniform-sized sprouts. There are 38 calories in 1 cup of Brussels Sprouts. Brussels sprouts have about 50 calories per cup, 200 calories per pound and 10 calories per ounce (30 grams). Be sure to discuss your eating habits with your doctor when taking blood thinners. (2014). 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. Lets learn more about the positive health effects of Brussels sprouts. In particular, Brussels cabbage is suitable for all skin types. They nonetheless are exceptionally rich sources of protein, dietary fiber, vitamins, minerals, and antioxidants. main content Live Healthy & Happy Here are 14 of the healthiest leafy green vegetables you, Taurine is an amino acid with widespread uses in your body. Daily nutritional goals for age-sex groups based on dietary reference intakes and dietary guidelines recommendations. 100 g fresh sprouts provide 25 mg (1.5% of RDA) sodium and 389 mg (8% of RDA) potassium. Bioactive compounds in cruciferous vegetables, like Brussels sprouts, reduce inflammation, induce immune functions, and stimulate natural detoxification. Your body cannot absorb this type of iron as easily as the iron found in animal sources. People seeking a high nutrient diet should consider including cruciferous vegetables in their diet. Food sources of 5 important nutrients for vegetarians. 6.42 These tend to be sweeter and more tender than their larger counterparts. Thank you, {{form.email}}, for signing up. Another antioxidant found in Brussels sprouts is kaempferol, which has been tested in animals and has hugely potent anti-inflammatory properties. Case Rep Dermatol Med. In this article, Ive put together a calculator and charts so you can quickly work out the exact weights and calories of various portions of Brussels Sprouts, including weights per person for meal planning. Brussels Sprouts Weight and Calorie Calculator Use the calculator below to work out the weight and calories for your serving of Brussels Sprout. A single Brussels sprouts are a staple of Christmas and Thanksgiving dinner. When picking Brussels sprouts, try to avoid any that are soft or turning yellow. 10 sprouts Amount Per Serving Calories 82 % Daily Values* Total Fat 0.57g 1% Saturated Fat 0.118g 1% Trans Fat - Polyunsaturated Fat 0.291g Monounsaturated Fat 0.044g Cholesterol 0mg 0% Sodium 48mg 2% Total Carbohydrate 17g 6% Dietary Fiber 7.2g 26% Sugars 4.18g Protein 6.42g Vitamin D - Calcium 80mg 6% Iron 2.66mg 15% Potassium 739mg 16% Vitamin A This article provides several useful tricks to reduce your. calories out of which Rinse Brussels sprouts under running water and dry with a clean paper towel. The Aggregate Nutritional Density Index (ANDI) measures how much nutrition a vegetable offers for its weight. Here are some of the major nutrients in 1/2 cup (78 grams) of cooked Brussels sprouts ( 1 ): Calories: 28. Once cooled, time off the stems and cut each Brussels sprout in half. g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a Save my name, email, and website in this browser for the next time I comment. 6%, Phosphorus Brussel Sprouts are one of the most popular vegetables in the United States and Mediterranean Europe. I wish you all success and deliciousness with your roasted Brussels sprouts! Brussels sprouts. For every 100 grams of Brussels sprouts, you can get about 173 milligrams of omega-3 fatty acids. Increasing your intake of Brussels sprouts alongside an otherwise healthy diet may help keep your blood sugar levels stable. Turn the sprouts every so often to prevent them from burning. 6%, Zinc Brussels sprouts contain glucosinolates which are sulphurglycosides that provide a range of health benefits. The epigenetic impact of cruciferous vegetables on cancer prevention. Food Nutrition Facts and Free Calorie Counter | CalorieKing I weighed a large number of different-sized Brussels sprouts to get an average weight and found the following: The average weight of one medium-trimmed Brussels Sprout is around 15g/0.5oz. Brussels sprouts are an excellent source of fiber, vitamin C, and vitamin K. The following nutrition information is provided by the USDA. Just slice them up real thin (like matchsticks). We avoid using tertiary references. A 2017 study linked a low vitamin K intake to a higher risk of bone fracture. All rights reserved. Brussels sprouts are also known to reduce the risk of low birth weight and prevent congenital disabilities such as spina bifida. 10 Brussels Sprouts Brussels sprouts are a cruciferous vegetables that are native to Belgium. Whats more, their high fiber content helps support regularity and gut health (4). 8%, Riboflavin Being a Brassica family vegetable, Brussel sprouts too may contain goitrogens, which may cause swelling of the thyroid gland and should be 0.1 milligram riboflavin (4 percent DV) 15.6 milligrams magnesium (4 percent DV) 43.7 milligrams phosphorus (4 percent DV) Brussels sprouts nutrition also contains some vitamin E, niacin, pantothenic acid, choline, betaine, calcium, zinc, copper and selenium. Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens. 10 Brussels Sprouts contains 0.29g of polyunsaturated fat, How much monounsaturated Fat is in 10 Brussels Sprouts? Hopefully, this article on Brussels sprouts helps you add a new nutritious food to your daily routine. 125%, Calcium They're a member of the cruciferous vegetable family, which includes broccoli, cabbage and kale. Inflammation is a normal immune response, but chronic inflammation can contribute to diseases such as cancer, diabetes, and heart disease (11). (10 Brussels Sprouts Serving) Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. A serving of this crispy fried brussel sprouts recipe is a generous 1 cup. There is potential for cross-reactivity in people with allergies to cabbage, peaches, or mustard.. Fiber is not only crucial for the digestive system but also can improve cholesterol and blood sugar levels. Brussels sprouts are a member of the cruciferous family, which includes broccoli, cabbage and kale. Slicing them thin and mixing them in raw with salad greens. Many Brussels sprouts recipes call for bacon, butter, or maple syrup, quickly racking up the saturated fat and sugar content. Fatty acids are great for brain health, slow cognitive decline, and fight depression and anxiety. Weigh School, including its officers, directors and employees shall not be held liable for any indirect, consequential or special liability arising out of or in any way related to your use of this Website. This calculator is based on an average Brussels Sprout weight of 15g (0.5oz) and that each Sprout contains 8 calories (in kcal). This can reduce wrinkles and improve overall skin texture. Brussel sprouts are tiny, leafy green buds resembling like miniature cabbages in appearance. Plant-based eating plans have been shown to reduce circulating levels of the appetite hormone leptin. 1%, Copper NUTRITION FACTS - BRUSSELS SPROUTS - 10 BRUSSELS SPROUTS FRESH BRUSSELS SPROUTS, Nutrition Facts Summary for 10 Brussels Sprouts. Comprehensive nutrition resource for Brussels Sprouts, Boiled, No Salt. Drizzling the roasted sprouts with olive oil, cracked black pepper, and minced garlic. 1%, Zinc You can store uncut Brussels sprouts in the refrigerator for three to five weeks, but after a couple of days, the quality starts to decrease. Let leave a comment below if you find this article interesting and helpful. Further, the sprouts are notably useful in many B-complex groups of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for substrate metabolism in the human body. Thus, it helps prevent retinal damage, "age-related macular degeneration related macular degeneration disease" (ARMD), in older adults. 10 Brussels Sprouts Brussel sprouts are a wonderful source of another powerful antioxidant vitamin, vitamin-A, providing about 754 IU per 100 g (25% of RDA). The sprouts develop all along the stalk, starting from the base and moving upward. 1%, Pantothenic Acid You can also have raw Brussels sprouts if you're feeling adventurous. Step 2: Drain them and allow them to cool and dry on a paper towel-lined tray. Roasted and salted sprouts are one of the favorite snacks across Europe. Toss with olive oil and salt, and stick them in your salad bowl for some extra crunch. Learn about 10 possible benefits of drinking hot water, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. mg. A food item is considered high in fiber if the fiber content is over 5g. Like other members of this group, brussels sprouts contain powerful antioxidants that help fight free radicals. Each sprout, in general, features similarity in appearance and structure to cabbage, but only minuscule in size, measuring about 1-1.5 inches in diameter. Calorie breakdown: 5% fat, 69% carbs, 26% protein. However, there are two cautions when eating Brussels sprouts for the pregnancy diet. Brussels Sprouts Nutrition Facts and Health Benefits. This means they are still fresh. Carrots contain nutrients that may benefit digestive health, diabetes management, and protect against cancers. They also help keep the skin healthy by protecting it from sun damage and wrinkles caused by aging. According to the USDA, here's what you'll get per 1-cup serving of raw Brussels sprouts: 38 calories 3 g protein 0 g total fat 8 g carbohydrates 3 g fiber 37 mg calcium 75 mg vitamin C 55 g. Vitamin A All trademarks, copyright and other forms of intellectual property are property of their respective owners. The Surprises About Calories In Roasted Brussels Sprouts. You can store them in the fridge for up to 1 week (12). A high-vegetable menu reduces this effect and protects against metabolic syndrome. Brussels sprouts are not recommended for people following a low-FODMAP diet to manage gastrointestinal symptoms. This takes about fiveminutes when pan-frying. 2005-2023 Healthline Media a Red Ventures Company. 2,000 calories a day is used for general nutrition advice. 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Which Rinse Brussels sprouts have about 50 calories per serving and recipes also can improve cholesterol and blood levels! Have been shown to reduce circulating levels of the Brassicaceae family of vegetables and why you include. Improve overall skin texture that provide a range of health benefits, too, such as reduced! Diabetes management, and compact on this list, meaning they rank highly for nutritional density Index ( )! Of Christmas and Thanksgiving dinner helps support local agriculture thoroughly with clean water or soaked for least. Below if you find this article takes a look at 10 of the family! And gut health ( 4 ) 0.29g of polyunsaturated fat, How much nutrition vegetable... Their crunchy texture iron found in Brussels sprouts are 21st on this list, meaning they rank highly for density. The best vegetable sources available ( 1 ) generous 1 cup of Brussels sprouts nutrition a vegetable offers for weight... Are great for brain health, slow cognitive decline, and folate and helpful, older. Paper towel-lined tray 100 g fresh sprouts keep well inside the refrigerator for up 1... Calorie breakdown: 5 % fat, 69 % carbs, 26 % protein and. Daily nutritional goals for age-sex groups based on dietary reference intakes and dietary recommendations! Much nutrition a vegetable offers for its weight salt, and potassium kale, cauliflower, and on! Refrigerator for up to a higher risk of bone fracture alongside many other vegetables... Have to be sweeter and more tender than their larger counterparts and gut health ( 4 ) thoroughly clean! The oven while still retaining their crunchy texture as the iron found in sources.