Know2eat

Brussels sprouts

Brassica oleracea var. gemmifera

Also known as Sprouts

SaveCompare

Small axillary buds that grow along a thick stalk, another cultivar of Brassica oleracea. Modern varieties have been bred for lower bitterness than those grown a few decades ago.

Cellular HealthInflammationHeart Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

DNA and cellular integrity

Cellular Health
Limited evidence

A small number of human feeding studies report changes in DNA damage markers and in the activity of phase II conjugating enzymes after several weeks of Brussels sprouts. This is preliminary biomarker research on small groups.

Limited evidence. Early human work, or mostly lab and animal research.

4 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Inflammatory markers

Inflammation
Limited evidence

Evidence is limited for an effect on inflammatory markers. Studies of cruciferous vegetables as a group report small changes in C-reactive protein, with wide variation between trials and little data on sprouts alone.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Insufficient evidence

Brussels sprouts are sometimes credited with cholesterol-lowering because their fibre binds bile acids in laboratory conditions. Human trials testing that in practice have not been done.

Insufficient evidence. Not enough human research to say anything useful yet.

No source is attached to this association yet, so it is rated insufficient by default. It is listed because people commonly ask about it — not because there is evidence for it.

Ask about Brussels sprouts

Ask about Brussels sprouts

Answers are written only from the entries on this page — the same nutrients, compounds, claims and citations you can read above. Nothing is added from outside the database, and every answer lists what it was built from.

AI explanations are not switched on for this site, so there is nothing to ask here. Everything above is read straight from the database and does not need them.

Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories43 kcal2%
Protein3.38 g7%
Total fat0.3 g0%
Carbohydrate8.95 g3%
Fibre3.8 g14%
Total sugars2.2 g—
Water86 g—
Fats
Saturated fat0.062 g0%
Monounsaturated fat0.023 g—
Polyunsaturated fat0.153 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.045 g—
Vitamins
Vitamin A38 µg4%
Vitamin C85 mg94%
Vitamin D0 µg0%
Vitamin E0.88 mg6%
Vitamin K177 µg148%
Thiamin (B1)0.139 mg12%
Riboflavin (B2)0.09 mg7%
Niacin (B3)0.745 mg5%
Pantothenic acid (B5)0.309 mg6%
Vitamin B60.219 mg13%
Folate61 µg15%
Vitamin B120 µg0%
Choline19.1 mg3%
Minerals
Calcium42 mg3%
Iron1.4 mg8%
Magnesium23 mg5%
Phosphorus69 mg6%
Potassium389 mg8%
Sodium25 mg1%
Zinc0.42 mg4%
Copper0.07 mg8%
Manganese0.337 mg15%
Selenium1.6 µg3%
Other measured compounds
Beta-carotene450 µg—
Alpha-carotene6 µg—
Lycopene0 µg—
Lutein + zeaxanthin1590 µg—
Caffeine0 mg—
Ash1.37 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Brussels sprouts, raw (USDA FoodData Central, FDC ID 170383).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • crushedIncreases isothiocyanate yield

    Halving or shredding sprouts and letting them stand before cooking gives myrosinase time to act, raising isothiocyanate formation relative to cooking them whole and immediately.

  • boiledReduces glucosinolates

    Prolonged boiling leaches a large share of glucosinolates into the water and destroys myrosinase, as well as producing the sulphurous smell associated with overcooked sprouts.

  • roastedPreserves glucosinolates

    Dry-heat roasting keeps glucosinolates in the vegetable rather than in discarded water, though the enzyme that converts them is still largely destroyed by the heat.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Interaction

    Vitamin K and warfarin

    Brussels sprouts are very high in vitamin K1. A large seasonal increase in intake is a recognised cause of INR falling out of range in people on warfarin, so the anticoagulation clinic should know if your intake changes.

  • Worth knowing

    Goitrogens with iodine deficiency

    Thiocyanates released from cruciferous vegetables compete with iodine for thyroid uptake. This is relevant at very high raw intakes in people who are iodine-deficient, not at ordinary cooked portions.

  • Too much

    Fructans, wind and odour

    Brussels sprouts are high in fructans and sulphur compounds, a combination that reliably produces wind with a distinctive smell. They are commonly restricted on a low-FODMAP plan.