Brussels Sprouts: Nutrition Facts, Health Benefits, and Why They Deserve a Place on Your Plate

Brussels sprouts are perhaps the most unfairly maligned vegetable around. For generations they’ve been the butt of dinner-table jokes — grey, soggy, sulfurous things forced on unwilling children at Christmas dinner. That reputation is mostly a cooking problem rather than a flavor problem (with a little help from genetics, as we’ll see). Properly prepared Brussels sprouts — roasted until caramelized, pan-fried until crispy, or lightly steamed rather than boiled to mush — are genuinely delicious.

More importantly for this page, they’re nutritionally impressive. Per 100g cooked, Brussels sprouts provide 117% of the daily Vitamin K requirement, 69% of Vitamin C, 15% of folate, and one of the highest glucosinolate contents of any common vegetable — all for just 36 calories. They’re one of the most nutrient-dense vegetables available.

Brussels Sprouts Nutrition Facts (per 100g, cooked)

USDA’s figures for fresh Brussels sprouts, boiled and drained, without salt.

Fresh vs Frozen Brussels Sprouts (per 100g, boiled)

Frozen Brussels sprouts are a convenient year-round option — and USDA’s data shows they hold up well:

Frozen sprouts lose some Vitamin C, partly during the brief blanching before freezing, but in USDA’s samples they were higher in fiber, protein, Vitamin K, and folate per 100g — the two entries come from different samples, so the differences partly reflect natural variation. Either way, frozen Brussels sprouts are a perfectly nutritious choice.

Raw vs cooked: raw Brussels sprouts keep more Vitamin C and keep their glucosinolate-converting enzyme fully active, but they’re harder to digest and cause more gas for many people. Light steaming, roasting, or stir-frying strikes a good balance between nutrients, digestibility, and — most importantly — taste.

Vitamins in Brussels Sprouts (per 100g, cooked)

Standout: They deliver an impressive pair of vitamins for just 36 calories — 117% of the daily Vitamin K requirement and 69% of daily Vitamin C in the same 100g. Vitamin C supports the collagen in connective tissue, while Vitamin K activates proteins involved in bone health and blood clotting, so getting both from one low-calorie food is genuinely useful. Brussels sprouts also provide 15% of daily folate and 11% of B6.

Minerals in Brussels Sprouts (per 100g, cooked)

Worth noting: Their minerals are modest individually but broad — potassium (317mg per 100g) for heart and muscle function, iron (7% DV) that’s better absorbed thanks to the Vitamin C in the same food, and manganese (10% DV) and copper (9% DV) — all for very few calories. The built-in iron and Vitamin C pairing is particularly useful for plant-based eaters.

Brussels Sprouts as a Cruciferous Vegetable: The Glucosinolate Story

Like broccoli, Brussels sprouts belong to the Brassica family of cruciferous vegetables — and they share the chemistry that makes this family nutritionally special.

Brussels sprouts are rich in glucosinolates — sulfur-containing compounds that, when the vegetable is chopped or chewed, are converted by the enzyme myrosinase into active compounds called isothiocyanates and indoles. In most analyses, Brussels sprouts have one of the highest total glucosinolate contents of any common vegetable — higher than broccoli.

Their mix is different from broccoli’s, though. Brussels sprouts are especially rich in sinigrin, which forms allyl isothiocyanate — the compound behind the sharp bite of mustard and horseradish — and glucobrassicin, which forms indole-3-carbinol. Broccoli, by contrast, is the standout source of glucoraphanin, the precursor of sulforaphane (see our broccoli page).

Getting the Most Glucosinolates from Brussels Sprouts

The same principles that apply to broccoli apply here:

Halve or slice before cooking — cutting Brussels sprouts lets myrosinase start working before heat deactivates it.

Avoid long boiling — boiling is the worst method for keeping glucosinolates, because they leach into the water. In one study, boiling Brussels sprouts for 30 minutes cut their glucosinolate content by more than half (58%). Long boiling also produces the strong sulfurous smell responsible for much of the sprouts’ bad reputation.

Steam, microwave, stir-fry, or roast — in the same study, steaming, microwaving, and stir-frying for normal cooking times caused no significant glucosinolate loss. Roasting gives the best flavor while keeping a good share of these compounds.

Add mustard — as with broccoli, adding a little mustard powder or wholegrain mustard to cooked sprouts supplies extra myrosinase, helping convert glucosinolates that survived cooking.

The Cooking Method Revolution: Why Roasted Brussels Sprouts Are a Different Food

This deserves special attention, because it explains why so many people who hate Brussels sprouts have simply never had them cooked well.

Why Over-Boiled Brussels Sprouts Taste Bad

When Brussels sprouts are boiled for a long time — the traditional method — several things happen at once:

Sulfur compounds are released — prolonged cooking breaks down sulfur-containing compounds into strong-smelling volatiles that fill the kitchen and flavor the sprouts.

Cell walls collapse — creating the mushy texture many people find unpleasant.

Sugars wash out — natural sugars are lost into the cooking water rather than caramelizing.

Chlorophyll breaks down — producing the grey-green color that signals “overcooked vegetable.”

Why Roasted Brussels Sprouts Taste Completely Different

Roasting at high heat (200–220°C) has the opposite effects:

Maillard reaction — the same browning reaction that makes seared steak and toast delicious happens on the cut surfaces. Amino acids and sugars react at high temperatures to create hundreds of new flavor compounds — rich, nutty, and savory.

Caramelization — the natural sugars (1.7g per 100g) caramelize on the cut surfaces, adding sweetness that balances any bitterness.

Crispy outer leaves — the outer leaves turn crisp and almost chip-like.

Concentrated flavor — water evaporates rather than diluting the flavor, and the shorter cooking produces far less of the sulfurous smell.

Simple roasting method: halve Brussels sprouts, toss in olive oil, salt, and pepper, spread cut-side down on a baking tray, and roast at 200°C for 20–25 minutes until deeply golden on the cut side with crispy outer leaves. Add a splash of balsamic vinegar or lemon juice after roasting if you like.

Health Benefits of Brussels Sprouts

Excellent Vitamin K for Bone and Blood Health

At 117% of daily Vitamin K per 100g cooked — matching broccoli — Brussels sprouts are one of the best Vitamin K sources among common vegetables, behind dark, leafy greens such as spinach, kale, and broccoli raab.

Bone health — Vitamin K activates osteocalcin, a protein that helps bind calcium into bone. In observational studies, higher Vitamin K intake has been associated with better bone density and lower fracture risk.

Arterial health — Vitamin K activates matrix Gla protein (MGP), which helps prevent calcium from building up in artery walls. The evidence that higher intake reduces arterial calcification is strongest for Vitamin K2 from animal and fermented foods, rather than the K1 in vegetables.

Blood clotting — Vitamin K is essential for the liver to make clotting factors II, VII, IX, and X.

Important warfarin note: Brussels sprouts’ high Vitamin K content affects warfarin, a blood thinner that works by opposing Vitamin K. People taking warfarin shouldn’t suddenly increase or decrease how many Brussels sprouts or leafy greens they eat — keeping Vitamin K intake consistent is what matters for stable blood clotting control. Always discuss dietary changes with your doctor if you take warfarin.

Outstanding Vitamin C

At 69% of daily Vitamin C per 100g cooked, Brussels sprouts are one of the best vegetable sources of Vitamin C — comparable to or richer than citrus fruit per 100g.

Collagen formation — Vitamin C is the essential cofactor for prolyl and lysyl hydroxylase, the enzymes that stabilize collagen’s triple-helix structure. Without enough Vitamin C, collagen is weaker — affecting skin, tendons, ligaments, cartilage, and wound healing. This matters for athletes, whose connective tissue is under constant training stress.

Immune function — Vitamin C supports several aspects of immune defense, including the function of white blood cells.

Iron absorption — eating Brussels sprouts with iron-containing plant foods such as lentils, beans, or fortified grains substantially increases non-haem iron absorption — particularly valuable for plant-based eaters.

Antioxidant protection — as the main water-soluble antioxidant, Vitamin C neutralizes free radicals, helps regenerate Vitamin E, and helps protect DNA and proteins from oxidative damage.

Cancer Prevention — What the Evidence Shows

Brussels sprouts’ glucosinolates are among the most studied compounds in cancer prevention research:

Population studies — many cohort and case-control studies have found lower risks of certain cancers, including colorectal, lung, and bladder cancer in some analyses, among people who eat more cruciferous vegetables — though findings vary between studies and cancer types.

Glucosinolate mechanisms — in laboratory and animal research, allyl isothiocyanate, indole-3-carbinol, sulforaphane, and related compounds work through several mechanisms:

• Activating Nrf2, a master regulator of antioxidant and detoxification genes
• Inducing “phase 2” enzymes that help neutralize carcinogens and prepare them for excretion
• Inhibiting enzymes (HDACs) that can silence tumor-suppressing genes
• Triggering programmed cell death in cancer cells
• Halting the cell cycle so cancer cells can’t divide

Indole-3-carbinol — formed from glucobrassicin, which Brussels sprouts are rich in, indole-3-carbinol shifts the way the body breaks down oestrogen toward a less potent form (2-hydroxyestrone). This has made it a research interest for oestrogen-sensitive cancers, with small early trials showing some promise — though there’s no proof yet that it prevents these cancers.

The honest qualification: population studies show associations, not proof, and laboratory results don’t always translate to people. The evidence makes Brussels sprouts a sensible part of a cancer-protective diet, but not a cancer cure or guarantee.

Heart Health

Brussels sprouts fit well into a heart-healthy diet:

Potassium — 317mg per 100g helps counter sodium’s effect on blood pressure.

Fiber — 2.6g per 100g contributes to the fiber intake linked with lower heart disease risk.

Glucosinolates and antioxidants — reduce inflammation and oxidative stress in laboratory studies.

A little omega-3 — Brussels sprouts contain 0.17g of omega-3 fat (ALA) per 100g cooked in USDA’s data — more than broccoli (0.12g) or spinach (0.09g). It’s a small amount compared with seeds or oily fish, but a nice bonus from a vegetable.

Diets rich in vegetables, including crucifers, are consistently associated with lower cardiovascular risk in large population studies.

Gut Health and Digestion

Fiber — 2.6g per 100g cooked feeds beneficial gut bacteria and supports regularity.

Glucosinolates and gut bacteria — glucosinolates that reach the colon are converted by gut bacteria into active compounds, so your gut microbiome plays a part in the benefits.

Gas and bloating — the honest truth: Brussels sprouts cause gas in many people, probably more than most vegetables. Their fiber and raffinose (a carbohydrate that humans can’t digest) are fermented by bacteria in the colon. It isn’t harmful, but it’s worth knowing.

Ways to reduce gas:

• Start with smaller portions and increase gradually — the gut tends to adapt to more fiber over a few weeks
• Cook them rather than eating them raw, which many people find easier to digest

Blood Sugar Friendly

With about 4.5g of digestible carbohydrate per 100g cooked (7.1g of carbohydrate, 2.6g of it fiber), Brussels sprouts have a negligible effect on blood sugar — so little that their glycaemic index isn’t usually measured. Adding them to meals with starchy foods also adds fiber and volume, which helps moderate the overall blood sugar response.

Eye Health

Brussels sprouts contain lutein and zeaxanthin — the carotenoids that concentrate in the macula of the retina, where they help filter blue light and are associated with lower risk of age-related macular degeneration.

Detoxification Support — the Real Version

Like broccoli, Brussels sprouts’ glucosinolate products activate Nrf2 and the “phase 2” detoxification enzymes — such as glutathione S-transferases — that neutralize environmental toxins and carcinogens and prepare them for excretion. Small human studies have found that eating Brussels sprouts increases the activity of some of these enzymes. This is a specific, measurable biochemical process — not the pseudoscientific “cleansing” of wellness marketing.

Brussels Sprouts for Athletes and Active People

Vitamin C for Connective Tissue

Athletes place repeated stress on tendons, ligaments, and cartilage — collagen-based structures that depend on a steady supply of Vitamin C for maintenance and repair. Brussels sprouts’ 69% DV of Vitamin C per 100g cooked directly supports collagen formation.

Vitamin K for Bone Health

Weight-bearing exercise and resistance training stimulate bone formation — alongside the right nutrients. Vitamin K from Brussels sprouts, together with calcium, Vitamin D, and protein, supports healthy bones.

Iron with Built-In Absorption Help

Brussels sprouts provide 7% DV of non-haem iron per 100g, and their Vitamin C helps the body absorb it. That’s a useful advantage for plant-based athletes and for premenopausal women, who need to maintain iron status for oxygen transport and aerobic performance.

Antioxidant and Recovery Support

Brussels sprouts’ Vitamin C and glucosinolate compounds contribute to the antioxidant- and plant-compound-rich diet that supports recovery from training — unlike high-dose antioxidant supplements, which in some studies have blunted training adaptations.

Low Calorie, High Volume for Cutting Phases

At 36 calories per 100g, Brussels sprouts allow large, satisfying portions for very few calories — helpful for staying full during calorie-restricted cutting phases.

Brussels Sprouts vs. Other Cruciferous Vegetables

Brussels sprouts and broccoli are closely matched on Vitamin C and Vitamin K, broccoli raab leads on Vitamin K, and Brussels sprouts stand out for having one of the highest total glucosinolate contents of any common vegetable. Different crucifers provide different glucosinolates, so rotating through several — including cauliflower, cabbage, kale, and bok choy — gives you the broadest range of these compounds.

How to Select and Store Brussels Sprouts

Selecting: choose firm, bright green sprouts with tightly packed leaves, and avoid any that are yellowing, have loose or wilting leaves, or feel soft. Smaller sprouts (2–3cm across) tend to be more tender and sweeter than very large ones. Sprouts still on the stalk are the freshest option and keep well for several days.

Storing: keep them unwashed in a bag or container in the refrigerator, and use within 3–5 days for the best flavor and Vitamin C, which declines after harvest.

Freezing: blanch in boiling water for about 3–5 minutes depending on size, plunge into ice water, drain, and freeze in a single layer before transferring to bags. Frozen sprouts keep their nutritional value well and are great for roasting or cooking, though they won’t get quite as crispy as fresh.

Practical Ways to Include Brussels Sprouts in Your Diet

Roasted with olive oil — the classic preparation. Halve, toss with olive oil, salt, pepper, and optional garlic, and roast cut-side down at 200°C for 20–25 minutes until deeply caramelized. Optional extras: balsamic vinegar, lemon zest, Parmesan, crispy bacon, toasted almonds, or chili flakes.

Pan-fried — halved sprouts cooked cut-side down in olive oil or butter over medium-high heat for 5–7 minutes until deeply golden, then flipped and cooked for 3–4 minutes more. The fastest route to caramelized flavor.

Shaved raw in salads — very thinly sliced raw Brussels sprouts make an excellent salad base — nutty, crunchy, and sturdy enough to hold up to dressing. A classic combination: shaved sprouts with lemon-Parmesan dressing, toasted pine nuts, and dried cranberries.

Stir-fried — halved or quartered sprouts stir-fried with garlic, ginger, soy sauce, and sesame oil — quick, and great at keeping nutrients.

Steamed — 5–7 minutes of steaming keeps most of the Vitamin C and glucosinolates. Dress with olive oil and lemon juice straight after steaming for flavor and better absorption of fat-soluble vitamins.

In grain bowls — roasted Brussels sprouts with brown rice, a protein source, avocado, and a tahini or miso dressing make a balanced, satisfying meal.

Soup — blended Brussels sprouts soup with onion, garlic, stock, and a touch of cream is surprisingly sweet and delicate — nothing like their sulfurous reputation.

Why People Hate Brussels Sprouts (and Why They Shouldn’t)

The science behind Brussels sprouts’ reputation is surprisingly well studied:

Genetics — the TAS2R38 gene: a bitter-taste receptor gene called TAS2R38 determines how strongly people taste certain bitter compounds — including compounds in Brussels sprouts that are chemically similar to PTC (phenylthiocarbamide), the chemical scientists use to test this trait. People with two copies of the “taster” version of the gene find Brussels sprouts noticeably more bitter than those with other versions. For them, the dislike is genuinely biological, not fussiness.

Supertasters: roughly a quarter of people are “supertasters,” who perceive bitterness much more intensely than others. For bitter-sensitive people, roasting and adding balancing flavors — sweetness from balsamic, richness from cheese or bacon, acidity from lemon — makes a big difference.

The sprouts themselves have changed: in the 1990s, Dutch scientists identified the compounds most responsible for Brussels sprouts’ bitterness, and breeders have since developed milder varieties. If you haven’t tried them in years, today’s sprouts may taste noticeably less bitter than you remember.

The boiling method: as covered above, long boiling produces the sulfurous smell and mushy texture behind most bad Brussels sprouts experiences. Roasting produces a completely different food that many self-confessed sprout-haters genuinely enjoy.

Potential Considerations

Warfarin interaction — as discussed above, keeping Vitamin K intake consistent is critical for people on warfarin. Large sudden changes in Brussels sprouts intake can affect INR, the measure of blood clotting used to monitor warfarin. Keep intake consistent rather than varying it dramatically.

Thyroid and goitrogens — Brussels sprouts contain compounds that, in very large amounts, can interfere with the thyroid’s use of iodine. This is mainly relevant for people with low iodine intake who eat very large amounts of raw crucifers; cooking reduces the effect. For people with normal thyroid function eating normal amounts, it isn’t a meaningful concern.

Gas and bloating — as discussed above. Start with smaller portions and give your gut a few weeks to adapt.

FODMAPs — Brussels sprouts contain fermentable carbohydrates (FODMAPs) that can worsen symptoms in people with IBS. On a low-FODMAP diet, small servings — around two sprouts — are usually better tolerated than larger ones.

Nutrient data: USDA FoodData Central, SR Legacy — Brussels sprouts, cooked, boiled, drained, without salt (FDC ID 169971). Comparisons from SR Legacy: frozen Brussels sprouts, boiled, without salt (FDC ID 169973); and broccoli (FDC ID 169967), broccoli raab (FDC ID 170382), Chinese broccoli (FDC ID 169392), and spinach (FDC ID 168463), all cooked. % Daily Values use the FDA’s current Daily Values.