Nutritional Value Of Brussels Sprouts

Brussels sprouts (Brassica oleracea) belong to the plant family Brassicaceae and are often regarded as the miniature version of cabbages. This group of wild cabbages with their green leafy buds and dark-bright hues grow up to a height of about 2 to 3 feet and are often found in bunches of 20 to 40 on the stem of a single plant. The prime cultivators of this type of plant species are Europe and America. Although available all round the year, the best season for their cultivation is from autumn through early spring. To help you get a better idea of the nutritional value of Brussels sprouts, a food-rating chart is given below. A glance through it will give you all the information related to the high nutrition content of Brussels sprouts.

Brussels Sprouts Nutrition Facts

Amount of Brussels Sprouts: 1 cup

Total Weight of Brussels Sprouts: 88 g

Nutrients	Amount
Basic Components
Protein	3.0 g
Carbohydrates	7.9 g
Water	75.5 g
Ash	1.2 g
Calories
Total Calories	158 KJ
Calories From Fat	9.2 KJ
Calories From Carbohydrate	119 KJ
Calories From Protein	30.6 KJ
Carbohydrates
Dietary Fiber	3.3 g
Sugars
Total Sugar	1.9 g
Glucose	713 mg
Fructose	818 mg
Sucrose	405 mg
Fats
Total Fat	0.3 g
Saturated Fat	0.1 g
Poly Fat	0.1 g
Vitamins
Vitamin A	664 IU
Vitamin A Alpha Carotene Beta Carotene	5.3 mcg 396 mcg
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	0.7 mg
Vitamin B6	0.2 mg
Betaine	0.7 mg
Vitamin C	74.8 mg
Vitamin E (Alpha Tocopherol)	0.8 mg
Vitamin E (Beta Tocopherol)	0.8 mg
Vitamin E (Gamma Tocopherol)	0.8 mg
Vitamin E (Delta Tocopherol)	0.8 mg
Folate	53.7 mcg
Vitamin K	156 mcg
Pantothenic Acid	0.3 mg
Minerals
Calcium	37.0 mg
Copper	0.1 mg
Iron	1.2 mg
Magnesium	20.2 mg
Manganese	0.3 mg
Phosphorus	60.7 mg
Potassium	342 mg
Selenium	1.4 mcg
Sodium	22.0 mg
Zinc	0.4 mg
Saturated Fats
16:0 Palmitic	46.6 mg
18:0 Stearic	2.6 mg
Mono Fats
18:1 Oleic	16.7 mg
Poly Fats
18:2 Linoleic	39.6 mg
18:3 Linolenic	87.1 mg
Other Fats
Omega 3 Fatty Acids	87.1 mg
Omega 6 Fatty Acids	39.6 mg
Amino Acids
Alanine	66.9 mg
Arginine	179 mg
Aspartate	66.9 mg
Cystine	19.4 mg
Glutamate	66.9 mg
Glycine	66.9 mg
Histidine	66.9 mg
Isoleucine	116 mg
Leucine	134 mg
Lysine	136 mg
Methionine	28.2 mg
Phenylalanine	86.2 mg
Proline	66.9 mg
Serine	66.9 mg
Threonine	106 mg
Tryptophan	32.6 mg
Tyrosine	86.2 mg
Valine	136 mg

Buying And Storing Tips:

Select those sprouts that are compact, firm and are bright green in color.
Avoid the ones that have a puffy or soft texture with yellow-wilted leaves.
Also, discard those that have perforated leaves, as this is an indication of the presence of aphids within the leaves.
The best season for the cultivation and purchase of Brussels sprouts is from the start of the autumn season through the early part of spring season.
If you want to store the vegetables for a longer duration, keep them unwashed and untrimmed in the vegetable compartment of the refrigerator.
In case, you want to freeze the sprouts, blanch them for about 4 to 5 minutes and then keep in the freezer compartment. This will enable them to be stored for a period of about one year.

How to Cite

Related Articles

See also

More in 'Health & Fitness'