Brussels sprouts are in trend and it’s not because of its taste, it’s due to its health benefits. They are hearty and have a strong, nutty flavor that pairs well with meat and nuts. However, if you are looking for Brussels sprouts calories then remember this food is a highly nutritious vegetable that tastes fantastic when they are prepared right.
Brussels sprouts are low in calories but high in fiber, vitamins, and minerals. Half a cup of cooked Brussels sprouts has approximately 28 calories, 2 grams of protein, 6 grams of carbs and 2 grams of fiber.
Brussels sprouts are especially rich in vitamin K, which is necessary for blood clotting and bone health. However, examine how much fat you are using while preparing Brussels sprouts, as many recipes suggest for butter and bacon. These recipes can quickly make this low-calorie food a high-calorie one.
Brussels Sprouts Fun Facts
Brussels sprouts are part of the cruciferous vegetable family. Thus it provides a wide variety of nutrients and contains few calories. This makes it beneficial for people seeking a high nutrient diet.
Brussels sprouts contain sulfur-containing compounds which during consumption and digestion break down into other active compounds that may prevent cancer from developing in some organs in animals.
However, studies have been inconclusive on the preventive effects of sulfur-containing compounds on cancer risk in humans. The National Cancer Institute (NCI) concludes that the studies on prostate, colorectal, lung, and breast cancer risk generally found no association between cruciferous vegetable intake and cancer.
According to the United States Department of Agriculture (USDA)’s FoodData Central database, 1 cup of raw Brussels sprouts provides:
- 37.8 calories
- 0.264 g of fat
- 7.88 g of carbohydrate
- 2.97 g of protein
1 cup of cooked Brussels sprouts contains:
- 56.2 calories
- 0.78 g of fat
- 11.08 g of carbohydrate
- 3.98 g of protein
Benefits Of Eating Brussels sprouts
Brussels sprouts come under cruciferous vegetables and eating these types of vegetables provides a number of benefits like decreasing the risk of certain diseases, such as heart disease and some cancers.
Here are some of the most important health benefits that brussels sprouts offer.
1. Cancer Prevention
Like any other cruciferous vegetables, Brussels sprouts contain sulfur-containing compounds. These compounds during consumption and digestion break down into other active compounds that may prevent cancer from developing in some organs.
It also contains a high amount of chlorophyll, the green pigment that occurs in plants which may serve as an antioxidant, acting against some of the compounds responsible for the development of pancreatic cancer.
Additionally, numerous studies have also shown that compounds found in cruciferous vegetables might have powerful cancer-fighting effects.
2. Better Skin Health
Vitamin C is a crucial element to solve all kinds of skin problems. It not only helps in protecting skin cells against sun damage and pollution but also combats free radical damage.
Brussels sprouts contain vitamin c which helps to produce collagen, a protein that helps to support skin strength and elasticity. This can reduce wrinkles and improve overall skin texture.
Additionally, Brussels sprouts are also a good source of provitamin A which is crucial for healthy skin.
3. Bone Health
Brussels sprouts also contain a significant amount of vitamin K-1 which is necessary for healthful bone formation and mineralization. Further, these are also a great source of calcium which is crucial for bone strength and growth.
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Oven Roasted Brussels Sprouts Recipe
If you love restaurant-style roasted Brussels Sprouts and want to make a healthier version of it at home then you can follow the recipe below.
- 1 pound raw Brussels Sprouts
- 1 tbsp olive oil
- 1/8 tsp salt
- 1/10 tsp ground pepper
Pre-heat oven to 400 degrees and then spray your baking sheet with cooking spray. Now clean the Brussels Sprouts and cut them in half. Transfer them to a bowl.
Now drizzle with olive oil, tossing well to make sure oil is well distributed thoroughly. Transfer the sliced brussels sprouts to the baking sheet, leaving space between each. Add salt and pepper into it.
Bake in the oven for ~30 minutes or until golden brown and crispy.
Nutrition Facts of Roasted Brussels Sprouts(per serving):
80 calories, 9 g carbohydrates, 4 g fiber, 4 g protein, 4 g fat, 0.5 g saturated fat, 90 mg sodium, 6% daily potassium, 2% daily calcium, 6% daily iron.
The Bottom Line
Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants. Apart from that, it comes with a number of health benefits which makes it a crucial and nutritious food to add to your diet.