First grown during the 13th century in Belgium, Brussels sprouts are right up there with broccoli in terms of vitamin C and K and are a super source of protein. To retain maximum goodness, try to steam or fry them rather than boil. Of all the cruciferous vegetables, Brussels sprouts contain the highest concentration of a phytonutrient called glucosinolates, which plays a role in preventing various cancers. The high concentration of vitamin K found in Brussels sprouts reduces the risk of bone fractures as we age, by improving our ability to absorb calcium. They are an excellent antioxidant, rich in Omega 3 ALA, which is known to reduce glucose levels and increase insulin sensitivity, meaning they
A rich source of: vitamin K, vitamin C, folate, vitamin B6, choline, vitamin B1, Omega-3.
Brussels sprouts, raw
| Energy (kcal) | 42 |
| Energy (kJ) | 177 |
| Water (g) | 84.3 |
| Starch (g) | 0.8 |
| Total sugars (g) | 3.1 |
| Glucose (g) | 1.1 |
| Galactose (g) | 0 |
| Fructose (g) | 1.3 |
| Sucrose (g) | 0.7 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 3.5 |
| Protein (g)/100kcal | 8.3 |
| Protein % of calories | 33.3 |
| Carbohydrate (g) | 4.1 |
| Carbohydrate (g)/100kcal | 9.8 |
| Carb % of calories | 39.1 |
| Fat (g) | 1.4 |
| Fat (g)/100kcal | 3.3 |
| Fat % of calories | 30 |
| Satd FA /100g fd (g) | 0.3 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.7 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 450 |
| Potassium (mg) | 192 |
| Calcium (mg) | 166 |
| Magnesium (mg) | 15 |
| Phosphorus (mg) | 176 |
| Iron (mg) | 0.1 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | 641 |
| Manganese (mg) | 0 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0.1 |
| Vitamin E (mg) | 0.3 |
| Vitamin K1 (µg) | 0.6 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 0.3 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 0.8 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1 |
| Folate (µg) | 9 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 4.1 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 51 |
| Carotene (µg) | 31 |
| Retinol Equivalent (µg) | 56 |