How healthy are Brussels sprouts?
Are Brussels sprouts healthy? Yes, for most people. Brussels sprouts score 94/100 on the HowHealthyIs Score: 100 g provide 43 kcal, 85 mg vitamin C and 3.8 g fiber. Brussels sprouts are rich in vitamins C and K and add fiber and a little protein. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Brussels sprouts rank higher than 94% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber32%
- Potassium19%
- Iron18%
- Protein16%
- Vitamin E14%
- Magnesium13%
- Vitamin A10%
- Calcium8%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 228 minus 3 = 225. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Brussels sprouts?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 43 kcal | 38 kcal | |
| Protein | 3.4 g | 3 g | 6% |
| Carbohydrates | 8.9 g | 7.9 g | 3% |
| Fiber | 3.8 g | 3.3 g | 12% |
| Sugars | 2.2 g | 1.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 38 µg | 33 µg | 4% |
| Vitamin C | 85 mg | 75 mg | 83% |
| Vitamin E | 0.9 mg | 0.8 mg | 5% |
| Minerals | |||
| Calcium | 42 mg | 37 mg | 3% |
| Iron | 1.4 mg | 1.2 mg | 7% |
| Potassium | 389 mg | 342 mg | 7% |
| Magnesium | 23 mg | 20 mg | 5% |
| Sodium | 25 mg | 22 mg | 1% |
Source: USDA FoodData Central, "Brussels sprouts, raw" (FDC 170383). Values rounded.
Why are Brussels sprouts good for you?
- 75 mg vitamin C in 1 cup, 83% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.3 g fiber in 1 cup, 12% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Roasted until crisp
- Shaved into salads
What should you watch out for?
- Very high in vitamin K; if you take warfarin, keep your intake steady.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.