Vegetable10 recipes
brussels sprouts.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
brussel sproutsmini cabbageschoux de bruxelles
SERVING
CALORIES
43
PROTEIN
3.4g
CARBS
8.9g
FAT
0.30g
FIBER
3.8g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 177 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43kcal—
Protein3.4g7%
Carbohydrates8.9g3%
Fiber3.8g14%
Sugar2.2g4%
Total fat0.30g0%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water86g—
MINERALS
Sodium25mg1%
Potassium389mg8%
Calcium42mg3%
Iron1.4mg8%
Magnesium23mg5%
Phosphorus69mg6%
Zinc0.42mg4%
Copper0.07mg8%
Manganese0.34mg15%
Selenium1.6µg3%
VITAMINS
Vitamin A38µg4%
Vitamin C85mg94%
Vitamin D0µg0%
Vitamin E0.88mg6%
Vitamin K177µg148%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.09mg7%
Niacin (B3)0.75mg5%
Pantothenic acid (B5)0.31mg6%
Vitamin B60.22mg13%
Biotin (B7)2.5µg8%
Folate (B9)61µg15%
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 cup88g
1 tablespoon5.6g
1 teaspoon1.9g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter370g
1 piece19g
HEALTH BENEFITS
Why eat it.
- ✓High fiber content supports digestive regularity
- ✓Contains ALA omega-3 fatty acids for heart health
COOKING TIPS
In the kitchen.
- 1Roast at high heat (400°F/200°C) to caramelize natural sugars and reduce bitterness
- 2Avoid over-boiling as it releases unpleasant sulfurous compounds
- 3Cut in half through the stem to ensure even cooking and better texture
STORAGE
Keep it fresh.
- Store unwashed in a perforated plastic bag in the refrigerator crisper drawer
- Keep on the stalk as long as possible to maintain freshness
- Best consumed within 3-7 days of purchase for optimal flavor
FAQ
Frequently asked questions.
How do I choose the best Brussels sprouts?
Look for sprouts that are firm, heavy for their size, and have tight, bright green leaves. Avoid those with yellowing leaves or black spots.
Why do Brussels sprouts sometimes smell bad?
The unpleasant smell is usually caused by overcooking, which releases glucosinolate compounds containing sulfur.
Can you eat Brussels sprouts raw?
Yes, they can be thinly shaved or shredded and used in salads or slaws, similar to cabbage.
How long do they last in the fridge?
When stored properly in a plastic bag, they typically last 1 to 2 weeks, though they are sweetest when fresh.
Can Brussels sprouts be frozen?
Yes, but they should be blanched in boiling water for 3-5 minutes and then cooled in ice water before freezing to preserve texture.
What is a good substitute for Brussels sprouts?
Cabbage is the closest substitute. Broccoli florets or cauliflower can also work in many roasted or sautéed dishes.
How should I prepare them for cooking?
Trim the tough bottom stem and remove any loose or discolored outer leaves. Most recipes recommend cutting them in half lengthwise.
Are Brussels sprouts high in protein?
For a vegetable, they are relatively high in protein, providing about 3.4g per 100g serving.
Are they seasonal?
While available year-round, their peak season is from late autumn through early spring, often tasting sweeter after a frost.
RECIPES
Cook with brussels sprouts.
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