Brussels sprouts

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By the Nutriveda editorial team · Updated 5 November 2026

Brussels sprouts (Brassica oleracea, Gemmifera group) are a cruciferous vegetable from the cabbage family: small, tight buds that grow along a tall stem. 100 g of raw Brussels sprouts has 43 kcal, 85 mg of vitamin C, 177 µg of vitamin K, 61 µg of folate and 3.8 g of fibre. Half a cup of boiled sprouts gives about 48 mg of vitamin C, more than half of the adult daily need, and close to a day’s adequate intake of vitamin K. They are a winter vegetable, and how you cook them decides whether you love them or not: roasted, they turn sweet and nutty; boiled too long, they smell strongly of cabbage.

Brussels sprouts nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Boiled, 100 g	Portion: 1/2 cup boiled (78 g)
Energy	43 kcal	36 kcal	28 kcal
Protein	3.4 g	2.6 g	2.0 g
Fat	0.3 g	0.5 g	0.4 g
Carbohydrate	9.0 g	7.1 g	5.5 g
of which sugars	2.2 g	1.7 g	1.4 g
Fibre	3.8 g	2.6 g	2.0 g
Vitamin C	85 mg	62 mg	48 mg
Vitamin K	177 µg	140 µg	109 µg
Folate	61 µg	60 µg	47 µg
Vitamin A (RAE)	38 µg	39 µg	30 µg
Beta-carotene	450 µg	465 µg	363 µg
Vitamin B6	0.22 mg	0.18 mg	0.14 mg
Potassium	389 mg	317 mg	247 mg
Manganese	0.34 mg	0.23 mg	0.18 mg

Source: USDA FoodData Central, SR Legacy: “Brussels sprouts, raw” (FDC 170383) and “Brussels sprouts, cooked, boiled, drained, without salt” (FDC 169971), checked 5 November 2026. The portion column is calculated from the boiled record’s measure “0.5 cup” = 78 g; one boiled sprout is about 21 g and one raw sprout 19 g. Values rounded.

Compare the two columns: boiled sprouts have about a quarter less vitamin C than raw ones (62 against 85 mg per 100 g) and less fibre per 100 g. If you boil them, keep it short.

Glycemic index

Brussels sprouts are not listed in the international GI tables (Atkinson 2008), so we do not give a number. What the USDA data shows: half a cup of boiled sprouts has 5.5 g of carbohydrate, 2 g of it fibre and 1.4 g sugars, so a normal portion adds little digestible carbohydrate to a meal. For how GI works, see What is the glycemic index.

Health benefits: what the evidence says

• Vitamin K. NIH sets the adequate intake at 120 µg a day for men and 90 µg for women. By the USDA record, half a cup of boiled sprouts gives about 109 µg, close to or above a day’s adequate intake. Vitamin K is needed for normal blood clotting, which is also why it matters for people on warfarin (see below).
• Vitamin C. NIH lists half a cup of cooked Brussels sprouts at 48 mg, against an adult RDA of 90 mg for men and 75 mg for women (smokers need 35 mg more). NIH notes that vitamin C is sensitive to heat and that steaming or microwaving may lessen cooking losses. It also improves the absorption of non-heme iron from plant foods, so sprouts sit well next to lentils or beans.
• Glucosinolates. The US National Cancer Institute lists Brussels sprouts among the cruciferous vegetables. Their glucosinolates are broken down during preparation, chewing and digestion into compounds such as sulforaphane and indole-3-carbinol, which have been studied in the lab. Studies in humans have shown mixed results for cancer risk, so eat sprouts as a good vegetable, not as a treatment.
• Folate. NIH sets the adult RDA at 400 µg DFE a day (600 µg in pregnancy). With 61 µg per 100 g raw, sprouts are a steady everyday source.
• Fibre. 100 g of raw sprouts gives 3.8 g of fibre towards the 25 g a day that EFSA considers adequate for normal bowel function in adults.

How to eat Brussels sprouts

• Buying: choose firm, compact, bright green sprouts, ideally of similar size so they cook evenly. Yellow, loose leaves mean older sprouts.
• Preparing: trim the dry stem end and pull off any damaged outer leaves. Halve larger sprouts so heat reaches the centre.
• Roasted: toss halves with olive oil and salt and roast cut side down at about 200-220 °C for 20-25 minutes, until the edges are deep brown. Finish with lemon, chopped hazelnuts or grated parmesan.
• Sautéed: slice thinly and cook in a hot pan with olive oil and garlic for 4-6 minutes.
• Raw: shave very thin with a knife or mandoline and dress like a slaw with lemon, olive oil and apple.
• Steamed: about 6-8 minutes, until a knife goes in easily but the sprouts are still bright green. Stop before they turn grey and soft.
• Storage: keep unwashed in a bag in the fridge and use within a few days; the outer leaves yellow with time.

Who should be careful

• Warfarin (Coumadin). NIH warns that vitamin K can have a serious interaction with warfarin, that people on it need a consistent intake of vitamin K, and that sudden changes can increase or decrease its effect. You do not have to avoid Brussels sprouts, but keep the amount similar from week to week and talk to your doctor before big changes.
• Gas and bloating. MedlinePlus names Brussels sprouts, together with beans, cabbage, onions and garlic, among the foods to eat less of when gas is a problem, and advises chewing well and eating slowly. Smaller, well-cooked portions are easier for many people.
• Thyroid and iodine. NIH lists cruciferous vegetables among foods with goitrogens, which can interfere with how the body uses iodine. NIH states that for people with adequate iodine intake, reasonable amounts of these foods are not a concern; the issue is mainly where iodine deficiency is common.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines Brussels sprouts are favourable for Pitta and Kapha and on the list to avoid for Vata. This is a traditional view, not a clinical finding.

Related entries and articles

• Cabbage and kale – the same species, Brassica oleracea
• Broccoli and cauliflower – close relatives from the cabbage family
• Red cabbage
• Hazelnuts – a classic topping for roasted sprouts
• Gut health foods: what to eat for a healthy gut
• Plant-based meals for weight loss

FAQ

Are Brussels sprouts better raw or cooked?

Both work. Raw sprouts keep the most vitamin C, and by USDA data boiling lowers it from 85 to 62 mg per 100 g. NIH notes that steaming or microwaving may limit vitamin C losses, and roasting gives the best flavour. Pick the method that makes you eat them regularly.

Can I eat Brussels sprouts if I take warfarin?

Usually yes, if the amount stays consistent. Half a cup of boiled sprouts has about 109 µg of vitamin K, and NIH explains that sudden changes in vitamin K intake can change how warfarin works. Keep your weekly intake similar and discuss bigger changes with your doctor.

Why do Brussels sprouts give me gas?

They are one of the foods MedlinePlus names as common causes of gas, together with beans, cabbage, onions and garlic. Start with small portions, cook them well, chew thoroughly and eat slowly, as MedlinePlus suggests. If gas is painful or comes with other symptoms, talk to your doctor.

Sources

1. USDA FoodData Central, SR Legacy: Brussels sprouts, raw (FDC 170383). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Brussels sprouts, cooked, boiled, drained, without salt (FDC 169971). fdc.nal.usda.gov
3. NIH Office of Dietary Supplements: Vitamin K, Fact Sheet for Health Professionals. ods.od.nih.gov
4. NIH Office of Dietary Supplements: Vitamin C, Fact Sheet for Health Professionals. ods.od.nih.gov
5. NIH Office of Dietary Supplements: Folate, Fact Sheet for Health Professionals. ods.od.nih.gov
6. National Cancer Institute: Cruciferous Vegetables and Cancer Prevention. cancer.gov
7. NIH Office of Dietary Supplements: Iodine, Fact Sheet for Health Professionals. ods.od.nih.gov
8. MedlinePlus: Gas – flatulence. medlineplus.gov
9. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
10. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
11. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.