Vegetable
boiled unsalted frozen brussels sprouts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
42
PROTEIN
3.6g
CARBS
8.3g
FAT
0.39g
FIBER
4.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories42kcal—
Protein3.6g7%
Carbohydrates8.3g3%
Fiber4.1g15%
Sugar2.1g4%
Total fat0.39g1%
Saturated fat0.08g0%
Trans fat0g—
Cholesterol0mg0%
Water86.7g—
MINERALS
Sodium15mg1%
Potassium290mg6%
Calcium26mg2%
Iron0.48mg3%
Magnesium18mg4%
Phosphorus56mg4%
Zinc0.24mg2%
Copper0.03mg3%
Manganese0.21mg9%
Selenium0.60µg1%
VITAMINS
Vitamin A46µg5%
Vitamin C45.7mg51%
Vitamin D0µg0%
Vitamin E0.51mg3%
Vitamin K194µg161%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.11mg8%
Niacin (B3)0.54mg3%
Pantothenic acid (B5)0.34mg7%
Vitamin B60.29mg17%
Folate (B9)101µg25%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup155g
1 tablespoon9.7g
1 teaspoon3.2g
1 ml0.6g
1 liter645.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in Vitamin K, which is crucial for blood clotting and bone health.
- ✓High in Vitamin C, an antioxidant that supports immune function and collagen production.
- ✓Good source of dietary fiber, promoting digestive health and regular bowel movements.
- ✓Contains antioxidants and glucosinolates, compounds that may help protect against certain types of cancer.
COOKING TIPS
In the kitchen.
- 1Since they are already boiled, avoid further boiling which can make them mushy. Instead, roast, sauté, or air-fry them to add texture and caramelization.
- 2Pat the thawed sprouts thoroughly dry before cooking to ensure they brown properly rather than steam.
- 3Toss with olive oil, salt, pepper, and garlic powder before roasting at a high temperature (400°F / 200°C) until the outer leaves are crispy.
- 4Enhance their flavor after cooking with a drizzle of balsamic glaze, a squeeze of lemon juice, or a sprinkle of Parmesan cheese.
STORAGE
Keep it fresh.
- Keep frozen in an airtight bag or container at 0°F (-18°C) or below until ready to use, for up to 12 months.
- Once thawed, store in the refrigerator and consume within 1-2 days. Do not refreeze thawed brussels sprouts as this will degrade their texture significantly.
FAQ
Frequently asked questions.
Are boiled unsalted frozen Brussels sprouts healthy?
Yes, they are highly nutritious. They are rich in Vitamin K for bone health, Vitamin C for immune support, and antioxidants that help protect cells from damage. Being unsalted makes them an excellent choice for heart health and managing sodium intake.
How many calories and protein are in boiled unsalted Brussels sprouts?
A 100g serving contains approximately 42 calories and 3.64g of protein. This makes them a low-calorie, nutrient-dense vegetable that provides a decent amount of plant-based protein for a green vegetable.
Are boiled Brussels sprouts good for weight loss?
Absolutely. With only 42 calories per 100g and a high fiber content, they help you feel full and satisfied for longer periods. Their low fat content (0.39g) also makes them ideal for calorie-controlled diets.
Are boiled frozen Brussels sprouts keto-friendly?
Yes, they are keto-friendly when consumed in moderation. They contain about 8.32g of carbohydrates per 100g, a significant portion of which is dietary fiber, resulting in a relatively low net carb count suitable for most low-carb lifestyles.
Are these Brussels sprouts vegan and gluten-free?
Yes, boiled unsalted Brussels sprouts are naturally vegan and gluten-free. As a plain vegetable prepared without additives, they are safe for individuals with celiac disease or those following a strict plant-based diet.
How do you improve the flavor of boiled unsalted Brussels sprouts?
Since they are unsalted, you can enhance their earthy flavor by tossing them with lemon juice, cracked black pepper, garlic powder, or a drizzle of balsamic glaze. Sautéing them briefly after boiling can also add a pleasant texture.
What do boiled Brussels sprouts taste like?
They have a mild, earthy, and slightly nutty flavor with a hint of bitterness. When boiled from frozen, they tend to have a softer texture than fresh sprouts, making them easy to incorporate into mashes or stews.
How long do boiled Brussels sprouts last in the refrigerator?
Once boiled, they should be stored in an airtight container and kept in the fridge. They will typically remain fresh and safe to eat for 3 to 5 days.
Can I refreeze Brussels sprouts after they have been boiled?
It is not recommended to refreeze them after boiling. The process of freezing, thawing, and boiling already softens the cell walls; refreezing them would likely result in a very mushy and unappealing texture upon the second thaw.
Do boiled Brussels sprouts lose their nutrients during cooking?
Some water-soluble vitamins, like Vitamin C, can leach into the boiling water. To minimize nutrient loss, use a small amount of water or consider steaming them, though they still remain a significant source of fiber and Vitamin K even after boiling.
