FoodScore
0/ 100
Goodvegetable· 100 g

Brussels Sprouts Cooked

Brussels sprouts are a good source of essential vitamins and fiber, contributing to a balanced diet with their high vitamin C content.

  • Brussels sprouts score 68/100, indicating a good nutritional profile.
  • A 100g serving provides 69% of the Daily Value for Vitamin C, supporting immune function.
  • With 2.6g of fiber per 100g, this vegetable aids digestive health.
  • It is a minimally processed (NOVA 1) whole food, free from added sugars and trans fat.
  • Low in calories at 36 per 100g, making it a nutrient-dense option.
  • Scores +3 points above the vegetable category average (65/100 across 68 foods).
Fiber
2.6g
9% of Daily Value
Protein
2.55g
5% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
21mg
1% of Daily Value
+
What it brings to the table
Fiber (2.6g)+2
Micronutrients (Vitamin C, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 68

Brussels sprouts earn a FoodScore of 68/100, placing them in the 'Good' category, primarily due to their strong micronutrient profile and status as a whole food. The most significant bonus comes from their rich vitamin content, particularly Vitamin C, which contributes significantly to the score. The presence of 2.6g of fiber per 100g also adds a positive bonus, supporting digestive health. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, it receives a substantial bonus for being a whole food. This classification highlights its natural state, free from the processing and additives often found in lower-scoring foods. There are no penalties for Brussels sprouts, as they contain no added sugars, trans fats, or high levels of sodium. To achieve an even higher score, the food would need to provide a broader spectrum of micronutrients in higher percentages of the Daily Value, or a greater amount of protein or fiber.

Health benefits

What the nutrients in brussels sprouts cooked actually do for you, grounded in established dietary science.

Supports Immune Function

Brussels sprouts are an excellent source of Vitamin C, a crucial nutrient for a healthy immune system. A 100g serving provides 69% of the Daily Value, making it a significant contributor to your daily intake. Vitamin C acts as an antioxidant, helping to protect cells from damage and supporting various cellular functions of both the innate and adaptive immune systems. Including this vegetable regularly can help ensure adequate intake of this vital vitamin, especially during times when immune support is most needed.

Aids Digestive Health

With 2.6g of dietary fiber per 100g, Brussels sprouts contribute to healthy digestion. Fiber is essential for maintaining bowel regularity and preventing constipation. It adds bulk to stool, facilitating its passage through the digestive tract. Dietary guidelines emphasize the importance of consuming adequate fiber for overall gut health. While 2.6g is a good contribution, it's important to combine Brussels sprouts with other fiber-rich foods to meet the daily recommended intake.

Contributes to Bone Health

Brussels sprouts contain Vitamin K, a nutrient vital for bone health, though its percentage DV is not explicitly listed, it is known to be present in cruciferous vegetables. Vitamin K plays a role in bone metabolism by supporting the function of proteins involved in bone formation and mineralization. While not a primary source of calcium, the presence of Vitamin K, alongside small amounts of calcium (3% DV) and magnesium (5% DV), means Brussels sprouts can be part of a diet that supports strong bones. It's one component of a broader nutritional strategy for skeletal health.

Supports Healthy Blood Sugar

As a low-calorie, high-fiber vegetable with no added sugar, Brussels sprouts can be beneficial for blood sugar management. The 2.6g of fiber per 100g helps to slow down the absorption of glucose, preventing rapid spikes in blood sugar levels. This characteristic makes them a suitable food choice for individuals managing diabetes or those aiming to maintain stable energy levels. Their low glycemic load means they have a minimal impact on blood glucose, making them a smart addition to any meal.

How to eat it

Brussels sprouts are a versatile vegetable commonly enjoyed roasted, steamed, or sautéed in American diets. They serve well as a side dish or can be incorporated into salads, stir-fries, and pasta dishes. A typical serving size is around 100-150g, offering a significant nutrient boost without many calories. Their slightly bitter, earthy flavor pairs well with savory ingredients.

Roasting Brussels sprouts with a little olive oil and seasoning can enhance their flavor and create a crispy texture.
To reduce bitterness, try blanching them briefly before sautéing or adding them to other dishes; this can also help retain their vibrant green color.
Pair Brussels sprouts with healthy fats like avocado or nuts to improve the absorption of fat-soluble vitamins.
Store fresh Brussels sprouts in the refrigerator for up to a week to maintain their freshness and nutrient content.
Things to keep in mind

Brussels sprouts are generally safe for most people when consumed in normal serving sizes. However, due to their fiber content, some individuals may experience mild gastrointestinal discomfort such as gas or bloating, especially if they are not accustomed to a high-fiber diet. Individuals taking blood-thinning medications like warfarin should be mindful of their intake of Brussels sprouts, as they are a source of Vitamin K, which can interfere with these medications. It's advisable to maintain a consistent intake of Vitamin K-rich foods rather than consuming large, fluctuating amounts.

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Reader questions
Are Brussels sprouts healthy?
Yes, Brussels sprouts are considered very healthy. They score 68/100 on FoodScore, placing them in the 'Good' category. They are particularly rich in Vitamin C, providing 69% of the Daily Value per 100g, and offer a good amount of dietary fiber. As a minimally processed, whole vegetable, they contribute significantly to a nutrient-dense diet.
Are Brussels sprouts good for weight loss?
Brussels sprouts can be an excellent food for weight loss. They are very low in calories (36 per 100g) and high in fiber (2.6g per 100g), which helps promote satiety and can reduce overall calorie intake. Their nutrient density means you get many essential vitamins and minerals without consuming excessive calories, supporting a healthy weight management plan.
Are Brussels sprouts processed?
No, Brussels sprouts are a minimally processed food, classified as NOVA 1. This means they are consumed in their natural state or have undergone minimal processing, such as washing or trimming, without altering their nutritional integrity. They are a whole food, free from additives, preservatives, or excessive processing.
What is the best way to cook Brussels sprouts to retain nutrients?
To retain the most nutrients, steaming or light sautéing Brussels sprouts for a short duration is often recommended. Overcooking, especially boiling, can lead to a loss of water-soluble vitamins like Vitamin C. Roasting is also a good option, as it cooks them quickly and can enhance their flavor while preserving many nutrients.
What can I use as an alternative to Brussels sprouts?
If you're looking for alternatives with a similar nutritional profile, other cruciferous vegetables like broccoli, cauliflower, or cabbage are good choices. They offer comparable benefits in terms of fiber, Vitamin C, and other micronutrients. Each has a slightly different flavor and texture, allowing for variety in your diet.
Do Brussels sprouts help with digestion?
Yes, Brussels sprouts are beneficial for digestion due to their high fiber content. A 100g serving contains 2.6g of dietary fiber, which aids in maintaining regular bowel movements and can help prevent constipation. This fiber also supports a healthy gut microbiome, contributing to overall digestive wellness.
Are Brussels sprouts good for heart health?
Brussels sprouts contribute to heart health through their fiber content and beneficial micronutrients. Fiber helps manage cholesterol levels, and their low sodium (21mg per 100g) and absence of saturated or trans fats are favorable for cardiovascular well-being. The presence of potassium (317mg per 100g) also supports healthy blood pressure, making them a heart-friendly vegetable.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169971)Updated 2026-04-20