Cratox AI
brussels sprouts raw
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Brussels sprouts, raw

🔥 60 Calories
💪 4g Protein
⚡ 9.6g Carbohydrates
🥑 0.6g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Brussels sprouts, raw
Energy density
Light
60 kcal per 100g
Macro energy profile
Carb-led
27% Protein · 64% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin CVery high in vitamin KHigh in fiberLow in fatLow in sugar

Nutritional Information

60
kcal/100g
Protein
4g
Carbohydrates
9.6g
Fat
0.6g
Glycemic Index:
15

About Brussels sprouts, raw

Brussels sprouts are small, leafy green vegetables that belong to the Brassica family, which also includes cabbage, broccoli, and kale. Native to Belgium, these mini cabbages have become a popular staple in various cuisines around the world. They are typically harvested in the fall and winter months, offering a robust flavor that can be enhanced through roasting, steaming, or sautéing. Their unique taste and texture make them a versatile ingredient in salads, side dishes, and main courses.

Nutritionally, Brussels sprouts are low in calories, containing approximately 60 calories per 100 grams, while being rich in essential vitamins and minerals. They are particularly high in fiber, which aids digestion, and boast an impressive profile of vitamins C and K, folate, and manganese. Regular consumption of Brussels sprouts can support overall health, boost the immune system, and contribute to heart health due to their high antioxidant content. They are a great addition to a balanced diet, particularly for those looking to increase their vegetable intake.

Health Benefits

Rich in antioxidants that combat oxidative stress and inflammation.
High in fiber, promoting digestive health and regularity.
Contains vitamin K, essential for bone health and blood clotting.
Supports heart health by reducing cholesterol levels.
May aid in weight management due to their low calorie and high fiber content.
Rich in folate, which is important for fetal development during pregnancy.
Helps regulate blood sugar levels, making them suitable for diabetics.
Contains sulforaphane, a compound linked to cancer prevention.
Supports immune function due to high vitamin C content.
May improve skin health with regular consumption due to antioxidants.

Recommended Food Pairings

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Brussels sprouts with balsamic glaze - the sweetness of the glaze complements the earthy flavor of the sprouts.
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Brussels sprouts and bacon - the smoky flavor of bacon enhances the rich taste of the sprouts.
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Brussels sprouts with walnuts - adds a nutty crunch and healthy fats to the dish.
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Brussels sprouts and apples - the sweetness of apples balances the bitterness of the sprouts.
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Brussels sprouts with garlic - garlic adds aromatic flavor and enhances the nutritional profile.

How to Consume

Serving size
Recommended serving is 150g (about 1.5 cups).
Frequency
Recommended frequency is 2-3 times per week.
  • •Steam Brussels sprouts to retain their nutrients and flavor.
  • •Roast with olive oil and seasoning for added taste.
  • •Add to salads for a crunchy texture.
  • •Incorporate into stir-fries for a nutritious boost.
  • •Blend into smoothies for added fiber and vitamins.

Selection & Storage

How to choose:

  • ✓Select Brussels sprouts that are firm, compact, and vibrant green.
  • ✓Avoid sprouts that are yellowing or have blemishes.
  • ✓Look for sprouts of uniform size for even cooking.
  • ✓Check for a fresh, crisp texture rather than softness.
Storage
Store in a cool, dry place, ideally in the refrigerator's crisper drawer at 0-4°C.
Shelf life
Storage duration is 5-7 days refrigerated, and up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with hypothyroidism should moderate intake due to goitrogenic compounds.
  • ⚠️People with a history of gas or bloating may experience discomfort.
  • ⚠️Excessive consumption may lead to digestive upset, including gas and bloating.
  • ⚠️Cooking methods that involve high heat may diminish some nutrient content.

Frequently Asked Questions

How many calories does Brussels sprouts, raw have?

Brussels sprouts, raw contain approximately 60 calories per 100 grams, making them a low-calorie food option ideal for weight management.

Is Brussels sprouts, raw healthy?

Yes, Brussels sprouts are very healthy. They are rich in vitamins C and K, high in fiber, and contain various antioxidants that support overall health and can help prevent diseases.

How should Brussels sprouts, raw be stored?

Brussels sprouts should be stored in the refrigerator, ideally in the crisper drawer, where they can last for 5-7 days. They should be kept in a cool, dry place and can be frozen for longer storage.

What are the benefits of eating Brussels sprouts, raw?

Eating raw Brussels sprouts offers numerous benefits including high fiber content for digestive health, essential vitamins for immune support, and antioxidants that may reduce the risk of chronic diseases.

How much Brussels sprouts, raw can I eat per day?

A recommended portion is about 150 grams per serving, and consuming them 2-3 times per week can provide health benefits without overconsumption.

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