Vegetables
Brussels sprouts
Cruciferous vegetable rich in glucosinolates and vitamin K.
Nutrition facts
Serving: 1 cup (90 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Protein | 3.1 g | |
| Carbs | 8 g | |
| Fibre | 3.4 g | 12 % |
| Sugars | 2 g | 2 % |
| Fat | 0.3 g | 0 % |
| Saturated fat | 0.1 g | 0 % |
| Sodium | 23 mg | 1 % |
| Vitamin K | 159 µg | 133 % |
| Vitamin C | 77 mg | 85 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- By weight, raw Brussels sprouts contain more vitamin C than an orange (85 mg versus 53 mg per 100 g, USDA); one cup covers 85% of the daily value, but that vitamin partly leaches into cooking water.
- One cup covers 133% of the daily value for vitamin K: one of the most concentrated sources among common vegetables, which matters for people on anticoagulants.
Preparation
Halved and roasted, or steamed for a few minutes, they keep more vitamin C and glucosinolates than boiled in a large volume of water.
To mention to a professional
- If you take warfarin, one cup exceeds the daily value for vitamin K: not a ban, but an intake to keep steady from week to week and to mention to your professional.
- Brussels sprouts contain progoitrin, a derivative of which can interfere with the thyroid's use of iodine with very high raw consumption and insufficient iodine intake; if you have a thyroid condition, mention it.
Sources
- Brussels sprouts, raw
- USDA FoodData Central, SR Legacy
- NIH Office of Dietary Supplements, Vitamin K fact sheet
- Song and Thornalley, 2007 (glucosinolates and cooking methods)
- Linus Pauling Institute, Cruciferous Vegetables (glucosinolates and thyroid)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.