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