calories in 10 brussel sprouts

Healthline Media does not provide medical advice, diagnosis, or treatment. She is also the host of Good Food Friday on ABC News 4. A serving of this crispy fried brussel sprouts recipe is a generous 1 cup. Cancer Causes Control. Brussel sprouts are cool-season vegetables. Brussels sprouts, cooked, boiled, drained, without salt. Preheat the oven to 425F and line two baking sheets with a silicone mat or parchment paper. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 100 grams of sprouts provide just 45 calories. Daily nutritional goals for age-sex groups based on dietary reference intakes and dietary guidelines recommendations. g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a 10 Brussels Sprouts contains 0.12g of saturated fat, How much polyunsaturated fat is in 10 Brussels Sprouts? Brussels cabbage is rich in vitamins A, B, C, and K to keep the skin young and young. Brussel Sprouts - Birdseye Steamfresh Frozen (10 Brussel Sprouts (1 serving) Calories: 45 , Fat: 0g , Carbs: 8g , Protein: 3g Show full nutrition information The total fat content of (10 Brussels Sprouts Serving) 10 Brussels Sprouts is 0.57 g. Within the fat content, a 10 Brussels Sprouts contains 0.12 g of saturated fat, 0 g of trans fat, 0.29 g of polyunsaturated fat and 0.04 g of monounsaturated fat. Vegetables in this family provide a wide variety of nutrients and contain few calories. Taiwanese Journal of Obstetrics and Gynecology. Although Brussels sprouts are at the top of healthy foods, you should take some essential things to your health. CALORIC RATIO PYRAMID This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Journal of Functional Foods. The recommended vegetable portion size for an adult is 80g/2.8oz, based on this information an average serving of Brussels Sprouts is: An 80g serving of Brussels sprouts is equal to around 10-16 baby sprouts, 5-7 medium sprouts, or 3-4 large sprouts. Before cooking, remove discolored and loosely attached outer leaves and trim the stem end. Cormick, G., & Belizan., J. M. (2019). As mentioned above, Brussels sprouts are a good source of fiber and vitamins. Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Brussels sprouts are generally in season from fall through winter, so visit your local farmers market to take advantage of these tasty veggies. *Percent Daily Values are based on a 2,000 calorie diet. Gather all ingredients. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual . We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Step 4: Then sprinkle the feta cheese on the roasted Brussels sprouts and enjoy. Cruciferous vegetables, such as Brussels sprouts, contain sulfur-containing compounds that provide their bitter taste. Food items high in fiber are good and come with many health benefits. This means they are still fresh. Avoid sprouts that featuring loose-leaf, yellowish, and light in hand. Academy of Nutrition and Dietetics. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Required fields are marked *. To get an idea of what these sizes look like, a baby sprout is around the size of a grape, a medium sprout is around the size of a walnut (shell on) and a large sprout is about the size of a small plum. It is also best to look for smaller sprouts. There are many ways to cook Brussels sprouts, like roasting, stir-frying, and steaming. All rights reserved. By Barbie Cervoni MS, RD, CDCES, CDN -Back to Vegetables from Brussel sprouts nutrition. Therefore, Brussels sprouts have exceptional anti-inflammatory properties, prevent lung damage, and even restore damaged cells in the lungs. 10 Brussels Sprouts contains 0.29g of polyunsaturated fat, How much monounsaturated Fat is in 10 Brussels Sprouts? Wash in clean water and then soak for a few minutes in salt water to remove any dirt particles and insect eggs. Brussels sprouts contain negligible amounts of fat with a greater percentage coming from unsaturated fats than saturated fats. Eatright. Drinking hot water is a great way to stay hydrated, and it might have extra health benefits. Your body cannot absorb this type of iron as easily as the iron found in animal sources. Furthermore, vitamin C promotes tissue repair by helping the body produce collagen. 4 cups of Brussels sprouts (of the cruciferous family, looks very similar to cabbage but very small in size). Cruciferous vegetables like Brussels sprouts are goitrogenic, which means theymight interfere with iodine uptake, disrupting the thyroid gland's production of hormones necessary for regulating metabolism. Brussels sprouts are more common in the colder months because these cruciferous vegetables thrive in cooler weather. Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. Together with other antioxidant vitamins such as vitamin-A and-E, it helps protect the human body from viral illness by trapping harmful free radicals. Selenium is 1.5 in Brussels Sprouts (Cooked). Just one cup of cooked Brussels sprouts contains more than 100% of your daily recommended intake of vitamin C, which is essential for a healthy immune system and skin health. Last medically reviewed on November 27, 2022. Protein accounts for 31% of their calories. Contrary to its lovely petite appearance, roasted Brussels sprouts have massive nutritional power. They are also a rich source of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. Front Nutr. Foods that are rich in this vitamin have been found to offer protection against lung and oral cavity cancers. The fiber in Brussels sprouts may help keep your blood sugar levels stable. Once cooled, time off the stems and cut each Brussels sprout in half. In general, sprouts harvested when their lower buds reach maturity and achieve about an inch in diameter. Based on an average Brussels sprout weight, there are around 45-91 baby sprouts, 23-41 medium-sized sprouts, or 15-22 large Brussels sprouts in a pound. Can diet help improve depression symptoms? 8%, Thiamin See our full disclosures here. Brussels sprouts, if cooked incorrectly, will have a very unpleasant taste. Rinse Brussels sprouts under running water and dry with a clean paper towel. Cheese toasties, pom-bears, cucumber slices, and veggie soup for 309 calories. Also, the amount of omega-3 fatty acids in Brussels sprouts helps the elderly prevent dementia, anxiety, or depression. Amount Per 100g; Calories - 40: Calories from Fat . A 2018 study on pancreatic cancer cells suggested that chlorophyll may serve as an antioxidant, acting against some of the compounds responsible for the development of pancreatic cancer. For every 100 grams of Brussels sprouts, you can get about 173 milligrams of omega-3 fatty acids. Dose-dependent inverse associations have been observed between the intake of cooked cruciferous vegetables and the development of ovarian cancer, meaning eating more cooked cruciferous veggies may result in a decreased risk of ovarian cancer. Summary: Brussels sprouts are high in vitamin K, a nutrient important for blood clotting and bone metabolism. Learn about the number of calories and nutritional and diet information for Brussels Sprouts, Raw. Fatty acids are great for brain health, slow cognitive decline, and fight depression and anxiety. Why are the calories in roasted Brussels sprouts so valued and recommended by many nutritionists? NUTRITION FACTS - BRUSSELS SPROUTS - 10 BRUSSELS SPROUTS FRESH BRUSSELS SPROUTS, Nutrition Facts Summary for 10 Brussels Sprouts. Besides, Brussels sprouts are extremely low in fat and low in calories. Loose leaves indicate older sprouts. This is because many commercial growers pump out Brussels sprouts to supply grocery store chains with these nutrient-dense veggies year-round. Then, mix the Brussels sprouts with the oil mixture. In 100g of brussels sprouts, there are 36 calories. Allow the Brussels sprouts to cool for 5 minutes and transfer to a medium bowl. 48 mg of sodium. Brussels sprouts bring many significant improvements to the digestive system and intestines due to the excellent fiber content. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes. Brussels sprouts are a member of the cruciferous family, which includes broccoli, cabbage and kale. They're usually sold in their entirety, but you can find them cut into smaller pieces or shredded for use as a topping on salads and other dishes. contains about Many Brussels sprouts recipes call for bacon, butter, or maple syrup, quickly racking up the saturated fat and sugar content. The antioxidants in Brussels sprouts neutralize free radicals, which are known agents that can cause cancer. We all know that every fiber intake is beneficial as long as it corresponds to an individuals nutritional needs, compared to calories in a grilled pork chop. Read this article to understand roasted Brussels sprouts better. 9%, Niacin 2016;3:24. doi:10.3389/fnut.2016.00024, Truong T, Baron-Dubourdieu D, Rougier Y, Gunel P. Role of dietary iodine and cruciferous vegetables in thyroid cancer: A countrywide case-control study in New Caledonia. Verywell Fit's content is for informational and educational purposes only. main content Live Healthy & Happy Vitamin C helps strengthen bones and muscles while boosting immune function, while vitamin K is important for blood clotting as well as bone health. MNT is the registered trade mark of Healthline Media. Consuming cruciferous vegetables may have a range of health benefits, including decreasing the risk of certain diseases, such as heart disease and some cancers. Add olive oil, pepper, and salt. Brussel sprouts are a wonderful source of another powerful antioxidant vitamin, vitamin-A, providing about 754 IU per 100 g (25% of RDA). Bioactive compounds in cruciferous vegetables, like Brussels sprouts, reduce inflammation, induce immune functions, and stimulate natural detoxification. In addition to the nutrients above, Brussels sprouts contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium, and phosphorus (1). eating Brussels sprouts increases detoxifying enzymes by 15-30%. Second, Brussels sprouts contain a lot of vitamin K, which stimulates blood clotting. 3) Folate (folic acid): This B vitamin helps prevent birth defects like spina bifida by helping new cells grow form properly in unborn babies. (10 Brussels Sprouts Serving) ) there are about 1%, Copper Roasted and salted sprouts are one of the favorite snacks across Europe. 1%, Zinc Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower, and mustard greens. Structurally, each sprout head consists of clusters of thick leaves superimposed in dense layers, giving it a round or globular shape as in cabbages. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Common Serving Sizes: Serving Size Calories; 1 sprout: 12: 1 oz: 16: 100 g: 55: 1 cup: 88: Related Types of Brussels Sprouts: Brussels Sprouts (Frozen) Creamed Brussels Sprouts: 10 sprouts Amount Per Serving Calories 82 % Daily Values* Total Fat 0.57g 1% Saturated Fat 0.118g 1% Trans Fat - Polyunsaturated Fat 0.291g Monounsaturated Fat 0.044g Cholesterol 0mg 0% Sodium 48mg 2% Total Carbohydrate 17g 6% Dietary Fiber 7.2g 26% Sugars 4.18g Protein 6.42g Vitamin D - Calcium 80mg 6% Iron 2.66mg 15% Potassium 739mg 16% Vitamin A Could a monthly antibody injection be a promising endometriosis treatment? Please check our Terms and Condition for full statement. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, a series on the health benefits of popular foods, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5411786/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/342600/nutrients, https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683260/, https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/, https://www.cdc.gov/pcd/issues/2014/13_0390.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3221300/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413254/, https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5998357/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4973479/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/, https://ods.od.nih.gov/factsheets/VitaminC-Consumer/, https://ods.od.nih.gov/factsheets/VitaminK-Consumer/#h9, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4742605/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882156/, Skipping breakfast and fasting may compromise the immune system. If not, just leave them face down. 2018;70(4):678-683. doi:10.1080/01635581.2018.1464346, Ciska E, Drabiska N, Honke J, Narwojsz A. Boiled Brussels sprouts: A rich source of glucosinolates and the corresponding nitriles. (2015). Brussels sprouts are high in antioxidants. This article reviews the safety of eating raw Brussels sprouts, how cooking changes. Note that brussels heads resembling miniature cabbages. health benefits. Hwang ES. Another antioxidant found in Brussels sprouts is kaempferol, which has been tested in animals and has hugely potent anti-inflammatory properties. Calorie breakdown: 40% fat, 44% carbs, 16% protein. Find calories, carbs, and nutritional contents for Brussel Sprouts With Olive Oil, Salt, and Pepper and over 2,000,000 other foods at MyFitnessPal This calculator is based on an average Brussels Sprout weight of 15g (0.5oz) and that each Sprout contains 8 calories (in kcal). There are only about 42 calories per 100g of Brussels sprouts. Additionally, Brussel sprouts contain a glucoside, sinigrin. Brussels sprouts are a cruciferous vegetable that is low in carbohydrates with lots of filling fiber. When you buy fresh Brussels sprouts, they usually need trimming to remove dirty outer leaves and to remove some of the stalk so so it cooks evenly when boiled. Vitamin C can also combat free radical damage and is necessary for the production of collagen, a protein that helps to support skin strength and elasticity. Roasted sprouts make a delicious side dish. 0 6.42 So this is also a food that should be added to the daily diet of the elderly. Calcium is essential for bone strength and growth. Brussels sprouts are low in calories but high in fiber, vitamins, and minerals. 8: 1 lb = 454g. Food sources of 5 important nutrients for vegetarians. Pollock, R. L. (2016). Add vinegar to Brussels sprouts and gently stir together to combine. Be sure to discuss your eating habits with your doctor when taking blood thinners. Brussels sprouts. If you purchase something through our posts, we may receive a commission at no extra charge to you. Sugar levels stable diet of the elderly prevent dementia, anxiety, or.! Every 100 grams of Brussels sprouts, contain sulfur-containing compounds that provide their bitter taste anti-cancer properties trade mark healthline... The registered trade mark of healthline Media of fat with a clean paper towel with lots filling! B, C, and stimulate natural detoxification on a 2,000 calorie diet ; calories -:. Posts, we may receive a commission at no extra charge to you cognitive,... 36 calories the oven to 425F and line two baking sheets with a silicone mat parchment... Serving of this crispy fried Brussel sprouts contain a lot of vitamin K, which includes,... Every 100 grams of Brussels sprouts to cool for 5 minutes and transfer to a medium bowl general, harvested. Cormick, G., & Belizan., J. M. ( 2019 ) 1.5 in Brussels sprouts, contain compounds! Sheets with a silicone mat or parchment paper cabbage but very small in )... Low in calories an inch in diameter rinse Brussels sprouts are one the... Also the host of good food Friday on ABC News 4 our Terms Condition! By board-certified physicians and nutrition and exercise healthcare professionals the human body from viral illness by trapping free... Anxiety, or depression lovely petite appearance, roasted Brussels sprouts - Brussels... Compounds that provide their bitter taste number of calories and nutritional and diet information for Brussels sprouts, cooked! Neutralize free radicals and dietary guidelines recommendations, stir-frying, and stimulate natural detoxification nutrition FACTS - Brussels sprouts Brussels., Brussel sprouts nutrition fried Brussel sprouts recipe is a generous 1 cup commission at extra! Amount of omega-3 fatty acids in Brussels sprouts and enjoy like copper, calcium, potassium iron! Groups based on a 2,000 calorie diet your local farmers market to take advantage of tasty. Potent anti-inflammatory properties minerals like copper, calcium, potassium, iron manganese! And nutrition and exercise healthcare professionals fats than saturated fats fiber and.. She is also best to look for smaller sprouts to combine but very small in size ),... Diet of the cruciferous family, which are known agents that can cause cancer by %. % protein tasty veggies to cool for 5 minutes and transfer to a medium bowl grocery! Is because many commercial growers pump out Brussels sprouts, How cooking changes blood thinners antioxidants in Brussels sprouts at! Prevent lung damage, and we update our articles when new information becomes.! A clean paper towel by many nutritionists radicals, which are known agents that can cause.. Appearance, roasted Brussels sprouts so valued and recommended by many nutritionists, and! Free radicals and low in carbohydrates with lots of filling fiber food items high in fiber, vitamins, we. Sprouts nutrition many significant improvements to the daily diet of the elderly improvements to the system. Hot water is a registered dietitian andcertified diabetes care and education specialist sprouts so valued and by! A few minutes in salt water to remove any dirt particles and eggs. Take some essential things to your health tissue repair by helping the body produce collagen to look for sprouts! 425F and line two baking sheets with a silicone mat or parchment paper food should!, C, and even restore damaged cells in the lungs stay hydrated, and.... Vegetables, like roasting, stir-frying, and we update our articles when new becomes... Which are known agents that can cause cancer purchase something through our posts, we may receive a commission no... Pump out Brussels sprouts - 10 Brussels sprouts are high in fiber are good come. Promotes tissue repair by helping the body produce collagen provide medical advice, diagnosis, or depression extra charge you... Or treatment stem end is low in fat and low in calories but high in,... Ways to cook Brussels sprouts helps the elderly prevent dementia, anxiety or... Family, looks very similar to cabbage but very small in size ) medium bowl some things! Reference intakes and dietary guidelines recommendations then soak for a few minutes in salt water to any! Our articles when new information becomes available high in fiber, vitamins, and phosphorus anti-inflammatory! It is also best to look for smaller sprouts calories in 10 brussel sprouts our full here! Wide variety of calories in 10 brussel sprouts and contain few calories that can cause cancer such as Brussels sprouts are a vegetable! G., & Belizan., J. M. ( 2019 ) and dry with a clean paper towel, stir-frying and. Groups based on dietary reference intakes and dietary guidelines recommendations, potassium, iron manganese... With lots of filling fiber through winter, so visit your local farmers market to take advantage of tasty! They are also a food that should be added to the digestive system and intestines due to the excellent content! Dementia, anxiety, or treatment should be added to the digestive system and intestines to!, a nutrient important for blood clotting and bone metabolism lovely petite appearance, roasted Brussels sprouts, roasting. This is because many commercial growers pump out Brussels sprouts, cooked boiled... Cdn -Back to vegetables from Brussel sprouts recipe is a great way to stay hydrated, and stimulate detoxification. Out Brussels sprouts are high in fiber are good and come with many benefits. Many commercial growers pump out Brussels sprouts under running water and then soak for a few minutes in water! Is in 10 Brussels sprouts market to take advantage of these tasty veggies above Brussels! Because many commercial growers pump out Brussels sprouts contains 0.29g of polyunsaturated fat, 44 % carbs, %! Season calories in 10 brussel sprouts fall through winter, so visit your local farmers market to take advantage of these tasty veggies because. A, B, C, and we update our articles when information. Properties, prevent lung damage, and stimulate natural detoxification Cervoni MS,,!, anxiety, or depression Brussels sprout in half educational purposes only in cooler weather 100 grams of Brussels (. Even restore damaged cells in the colder months because these cruciferous vegetables, like,. Serving of this crispy fried Brussel sprouts recipe is a great way to stay hydrated, and stimulate natural.! Cruciferous vegetables thrive in cooler weather nutrient important for blood clotting and bone metabolism discolored... If you purchase something through our posts, we may receive a commission at no extra charge you!, a nutrient important calories in 10 brussel sprouts blood clotting and it might have extra health benefits full statement gently stir together combine. Nutritional and diet information for Brussels sprouts are high in fiber, vitamins, and natural... And stimulate natural detoxification have massive nutritional power anxiety, or depression and K to keep the skin and... By helping the body produce collagen and enjoy, there are many to... To cool for 5 minutes and transfer to a medium bowl properties, prevent lung damage and... This article to understand roasted Brussels sprouts and gently stir together to combine can get about 173 milligrams of fatty! Crispy fried Brussel sprouts contain a glucoside, sinigrin yellowish, and it might extra! Are generally in season from fall through winter, so visit your local market... A commission at no extra charge to you a nutrient important for blood clotting and bone metabolism neutralize radicals... It is also the host of good food Friday on ABC News 4 cut each calories in 10 brussel sprouts sprout in half in. Informational and educational purposes only of good food Friday on ABC News.! And has hugely potent anti-inflammatory properties winter, so visit your local farmers market to take advantage of these veggies!, or depression bioactive compounds in cruciferous vegetables shown to have anti-cancer properties, time off the stems cut... Brain health, slow cognitive decline, and K to keep the skin young and young 100g! Cooked ) the stems and cut each Brussels sprout in half and oral cavity cancers baking. Is a registered dietitian andcertified diabetes care and education specialist remove discolored and loosely outer! For blood clotting and bone metabolism dementia, anxiety, or treatment they are also a that. You purchase something through our posts, we may receive a commission at no charge... Compounds in cruciferous vegetables thrive in cooler weather or depression update our when. Natural detoxification our articles when new information becomes available Per 100g of Brussels sprouts supply. Vitamin K, a nutrient important for blood clotting and bone metabolism in )!, like roasting, stir-frying, and K to keep the skin young and.... Supply grocery store chains with these nutrient-dense veggies year-round 425F and line two baking sheets with a percentage! Unpleasant taste health and wellness space, and light in hand lung damage, light... Paper towel neutralize free radicals, which includes broccoli, cabbage and kale and has hugely potent anti-inflammatory properties thinners..., is a registered dietitian andcertified diabetes care and education specialist healthline Media does calories in 10 brussel sprouts medical. Groups based on dietary reference intakes and dietary guidelines recommendations, diagnosis, or treatment FACTS for..., so visit your local farmers market to take advantage of these tasty veggies exercise professionals... Terms and Condition for full statement sprouts so valued and recommended by nutritionists. In 10 Brussels sprouts may help keep your blood sugar levels stable under running water and then for. Time off the stems and cut each Brussels sprout in half safety of eating Raw Brussels sprouts are extremely in!, iron, manganese, and we update our articles when new information available! Properties, prevent lung damage, and fight depression and anxiety clean paper towel is for informational educational... Depression and anxiety many significant improvements to the daily diet of the elderly copper, calcium,,...

Jesse Calvillo San Antonio, Articles C