Brussels Sprouts: Nutrition Facts and Potential Health Benefits

Brussels sprouts are a green cruciferous vegetable that provides a wide range of nutrients.

Additionally, scientific research suggests they may have notable health benefits.

This article provides a guide to Brussels sprouts and examines the research on their potential benefits.

Key Nutrients

Firstly, let’s take a look at what nutrients Brussels sprouts are particularly high in.

A 78-gram (half-cup) serving of cooked Brussels sprouts provides 28 calories and high amounts of the following nutrients (1, 2):

• Fiber: 2.03 grams
• Vitamin K: 91% of the daily value (% DV)
• Vitamin C: 54% DV
• Folate: 12% DV

Brussels sprouts also contain a wider range of vitamins and minerals in smaller amounts, and we’ll display their full nutritional profile later for reference.

Key point: Brussels sprouts are rich in vitamin C and vitamin K. They also provide a good source of fiber and folate.

Benefits

Based on their nutritional profile and findings from scientific studies, here are the potential benefits of Brussels sprouts.

1) High In Glucosinolates and Isothiocyanates

Like other cruciferous vegetables such as bok choy and kale, Brussels sprouts are naturally high in glucosinolates. Glucosinolates are phytochemicals that researchers have investigated for their potential anti-cancer properties (3, 4, 5).

During cooking and digestion, glucosinolates break down into compounds called isothiocyanates (6).

What Benefits Do Glucosinolates and Isothiocyanates Provide?

A systematic review published in 2023 examined the role of glucosinolates and isothiocyanates in human health. After analyzing results from 28 human clinical trials, the researchers found notable evidence suggesting these compounds likely have protective effects against inflammation and enhance the body’s antioxidant response (7).

Chronic inflammation is strongly linked to the development of metabolic syndrome and chronic diseases (8, 9, 10). Additionally, a stronger antioxidant response helps the body protect its cells against damage caused by free radicals (11).

Systematic reviews of observational studies suggest that consuming cruciferous vegetables, including Brussels sprouts, is associated with a significantly lower incidence of cancer (12, 13). Furthermore, findings from cell and animal studies suggest isothiocyanates may have anti-cancer properties (14).

That said, as noted by the Harvard School of Public Health, there is currently no evidence demonstrating that eating Brussels sprouts directly provides cancer-protective effects in humans. Further research is needed in this area (15).

Key point: Brussels sprouts are a good source of the phytonutrients glucosinolates and isothiocyanates. Research suggests these compounds may have anti-inflammatory, antioxidant, and anti-cancer properties.

2) An Excellent Source of Vitamins C and K

A 78-gram (half-cup) serving of Brussels sprouts contains 48.4 mg of vitamin C, which equals 54% of the recommended daily value.

This serving size also provides 109 mcg of vitamin K, equivalent to 91% of the daily value (1, 2).

Vitamin C has antioxidant properties, helping to protect the body’s cells from damage caused by free radicals. It also plays a key role in the body’s immune system (16).

Vitamin K is another essential vitamin that is crucial for maintaining strong bones and supporting blood clotting (17).

Tip: Vitamin K is fat-soluble meaningt the body most effectively absorbs it when consumed with a source of fat. Cooking Brussels sprouts with a small amount of oil or serving them alongside a source of fat, such as oily fish, can help increase absorption.

3) Brussels sprouts May Lower Blood Levels of Benzo[a]pyrene

Benzo[a]pyrene, also known as BaP, is a toxic chemical classified as a human carcinogen “based on strong and consistent evidence” (18).

We can inhale this chemical from sources such as tobacco smoke, exhaust fumes, and coal emissions (19).

Notably, a study published in 2023 conducted a human trial on Brussels sprouts supplementation and blood levels of BaP.

Interestingly, the study found that consuming 50 grams of Brussels sprouts daily for 7 days led to a 56-67% reduction in blood levels of BaP compared to participants in the placebo (standard diet) group (20).

The researchers acknowledged that the small number of participants (7) was a limitation of the study but emphasized that the findings provide a good basis for further research.

Key point: A small clinical trial demonstrated that daily consumption of Brussels sprouts for one week lowered blood levels of a known carcinogen.

4) Rich In Folate

Brussels sprouts are a notable source of dietary folate, offering 46.8 mcg per 78-gram (half-cup) serving. This amount is equal to 12% of the recommended daily value (1, 2).

Folate is particularly important during pregnancy, helping to prevent neural tube defects. Additionally, it is vital for the production of DNA and the proper functioning of cells (21).

5) May Help To Protect Against Damage To DNA and Cells

Several studies have investigated the potential of Brussels sprouts to protect against DNA damage:

• A trial involving ten non-smoking participants found that consuming 300 grams of cooked Brussels sprouts daily for seven days reduced levels of 8-oxodG in four out of five males, though not in females. 8-oxodG (8-oxo-7,8-dihydro-2′-deoxyguanosine) is a marker of oxidative stress and DNA damage (22).
• Another study with ten male participants reported that consuming 300 grams of Brussels sprouts per day over three weeks led to a 28% reduction in 8-oxodG levels (23).
• In a trial with ten participants, eating 300 grams of cooked Brussels sprouts daily for seven days increased levels of glutathione S-transferase (GST), enzymes that protect cells from damage (24).
• An additional study involving eight participants showed that consuming 300 grams of Brussels sprouts daily for seven days significantly reduced DNA damage (25).

Key point: Several small studies suggest that regular consumption of Brussels sprouts may help protect cells against DNA damage.

Full Nutritional Profile of Brussels Sprouts

You can view the comprehensive nutritional values for Brussels sprouts in the tables below. This nutritional profile is based on USDA data for a 78-gram (half-cup) serving of cooked Brussels sprouts (1, 2).

Vitamins

Minerals

Foods That Nutritionally Complement Brussels Sprouts

As shown in their nutritional profile, Brussels sprouts contain no vitamin B12 or vitamin D. They are also low in vitamin E, calcium, selenium, and zinc.

Therefore, combining Brussels sprouts with foods rich in these specific nutrients may enhance the overall nutritional profile of a meal.

Based on this, here are some complementary food suggestions that pair well with Brussels sprouts in a meal, grouped by the nutrients Brussels sprouts are low in:

• Calcium: Calcium-set tofu, kale, Parmesan cheese
• Selenium: Atlantic mackerel, oysters, pork, salmon
• Vitamin B12: Cheese, fish, meat, B12-fortified plant-based foods
• Vitamin D: Eggs, oily fish like mackerel or salmon, UV-enriched mushrooms
• Vitamin E: Conch, olive oil and other vegetable oils, tofu, tomato puree, sweet potatoes
• Zinc: Beans, fish, meat, oysters, tofu

Summary

As shown in this article, Brussels sprouts offer a good nutritional profile and may provide additional health benefits.

Nutritionally, they are an excellent source of vitamins C and K, as well as a good source of fiber.

Several studies also suggest that Brussels sprouts may have anti-cancer, anti-inflammatory, and DNA-protective properties. However, these studies are generally small in scale, and further research is required to confirm and better understand these findings.

Alongside other vegetables, Brussels sprouts make a beneficial addition to a healthy dietary pattern.