FoodScore
0/ 100
Goodvegetable· 100 g

Brussels Sprouts Raw

Brussels Sprouts Raw score a strong 71/100, primarily due to their exceptional micronutrient content and high fiber, making them a highly nutritious vegetable.

  • This vegetable is an excellent source of Vitamin C, providing 159% of the Daily Value per 100g.
  • With 4.79g of fiber per 100g, Brussels sprouts contribute significantly to daily fiber intake.
  • Brussels sprouts are a minimally processed (NOVA 1) whole food, free from added sugars.
  • They offer 3.98g of protein per 100g, a notable amount for a raw vegetable.
  • Low in sodium at 25.74mg per 100g, supporting a heart-healthy diet.
  • Scores +6 points above the vegetable category average (65/100 across 68 foods).
Fiber
4.79g
17% of Daily Value
Protein
3.98g
8% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
25.74mg
1% of Daily Value
+
What it brings to the table
Fiber (4.8g)+5
Micronutrients (Potassium, Vitamin C, Folate)+6
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 71

Brussels Sprouts Raw achieve a 'Good' FoodScore of 71/100, reflecting their robust nutritional profile. The primary drivers of this high score are significant bonuses for fiber and micronutrients. With 4.79g of fiber per 100g, this food earns a strong bonus, as dietary fiber is crucial for digestive health and satiety. Additionally, its rich supply of micronutrients, particularly Vitamin C (159% DV), Folate (22% DV), and Potassium (10% DV), contributes another substantial bonus. As a NOVA class 1 food, meaning it is unprocessed or minimally processed, Brussels sprouts receive a significant bonus for being a whole food, aligning with dietary guidelines that emphasize consuming foods in their most natural state. The absence of added sugar, saturated fat, and trans fat means there are no penalties in these categories. To achieve an even higher score, Brussels sprouts would need to provide a wider range of micronutrients in higher percentages or a greater amount of protein, though their current profile is already exceptionally strong for a vegetable.

Health benefits

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

Supports Immune System Function

Brussels sprouts are an outstanding source of Vitamin C, providing 159% of the Daily Value in just a 100g serving. Vitamin C is a powerful antioxidant that is essential for the proper functioning of the immune system, helping to protect cells from damage caused by free radicals. Regular intake of Vitamin C through foods like Brussels sprouts can contribute to overall immune health. Dietary guidelines emphasize the importance of consuming foods rich in Vitamin C to support the body's natural defenses, especially during periods of stress or illness. While Vitamin C is vital, a balanced diet with other nutrients is also key for robust immunity.

Promotes Digestive Health

With 4.79g of fiber per 100g, Brussels sprouts are an excellent food for promoting digestive health. This significant fiber content contributes to regular bowel movements and helps prevent constipation. Dietary fiber also acts as a prebiotic, feeding beneficial gut bacteria and supporting a healthy gut microbiome. The NIH lists fiber as crucial for maintaining digestive regularity and reducing the risk of various gastrointestinal issues. Including high-fiber foods like Brussels sprouts in your diet can be an effective strategy for improving overall gut function, though increasing fiber intake too quickly can sometimes cause temporary discomfort.

Aids in Blood Sugar Management

The high fiber content of Brussels sprouts, at 4.79g per 100g, plays a key role in blood sugar management. Fiber helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes and crashes. This can be particularly beneficial for individuals managing diabetes or those looking to maintain stable energy levels. As a minimally processed (NOVA 1) food with zero added sugar, Brussels sprouts align perfectly with recommendations for glycemic control. Research supports that diets rich in fiber-filled vegetables contribute to better long-term blood sugar regulation, making them a smart choice for metabolic health. However, portion control remains important for overall dietary balance.

Contributes to Heart Health

Brussels sprouts contribute to heart health through their beneficial nutrient profile. They are naturally low in sodium (25.74mg per 100g) and contain no saturated or trans fats, which are important factors for maintaining healthy blood pressure and cholesterol levels. The presence of potassium (476.8mg per 100g, 10% DV) also supports heart function by helping to balance fluids and counteract the effects of sodium. Dietary guidelines emphasize consuming foods low in sodium and high in potassium for cardiovascular well-being. While Brussels sprouts offer these benefits, a comprehensive heart-healthy diet includes a variety of nutrient-dense foods.

How to eat it

Raw Brussels sprouts are a versatile vegetable that can add a crisp texture and slightly peppery flavor to various dishes. While often cooked, their raw form is excellent for salads and slaws, offering a nutritional boost and a refreshing crunch. A typical serving size is around 100g, which provides a substantial amount of fiber and vitamins. They pair well with acidic dressings, nuts, and cheeses, making them a flexible ingredient in many meal preparations.

For salads, thinly slice or shred raw Brussels sprouts to create a tender, palatable texture that integrates well with other ingredients.
Combine shredded Brussels sprouts with a vinaigrette, dried cranberries, and toasted nuts for a quick, vibrant side dish.
Store raw Brussels sprouts unwashed in a plastic bag in the refrigerator's crisper drawer to maintain freshness for up to a week.
Add finely chopped raw Brussels sprouts to wraps or sandwiches for an extra layer of crunch and nutrients.
Things to keep in mind

For most healthy adults, raw Brussels sprouts are safe to consume in normal serving sizes. However, as a cruciferous vegetable, they contain compounds that can cause gas and bloating in some individuals, especially when consumed in large quantities or if not accustomed to a high-fiber diet. People taking blood-thinning medications, such as warfarin, should be mindful of their intake of Vitamin K-rich foods, including Brussels sprouts, as Vitamin K plays a role in blood clotting. While Brussels sprouts contain Vitamin K, the amount in a typical serving is unlikely to cause significant issues, but consistency in intake is advised. There are no widely documented common allergies to Brussels sprouts.

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Reader questions
Are raw Brussels sprouts healthy?
Yes, raw Brussels sprouts are very healthy, scoring 71/100 on FoodScore. They are particularly rich in Vitamin C (159% DV) and fiber (4.79g per 100g), and are a minimally processed (NOVA 1) whole food. These attributes make them an excellent addition to a balanced diet, supporting various bodily functions and contributing to overall well-being.
Are raw Brussels sprouts good for weight loss?
Raw Brussels sprouts can be beneficial for weight loss due to their high fiber content (4.79g per 100g) and low calorie count. Fiber promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. As a low-calorie, nutrient-dense option, they can be a great addition to meals without significantly increasing caloric load, supporting a calorie-controlled diet.
Are raw Brussels sprouts ultra-processed?
No, raw Brussels sprouts are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone only minor alterations like cleaning or trimming, retaining their full nutritional integrity and aligning with dietary recommendations for whole foods.
How should I prepare raw Brussels sprouts for eating?
To prepare raw Brussels sprouts, first wash them thoroughly. Then, trim the tough ends and remove any loose outer leaves. For salads or slaws, thinly slice or shred them using a knife or a mandoline. This preparation method helps to soften their texture and allows them to absorb dressings more effectively, making them more enjoyable to eat raw.
What can I use instead of raw Brussels sprouts?
If you're looking for alternatives to raw Brussels sprouts, other cruciferous vegetables like shredded cabbage, kale, or thinly sliced broccoli florets can offer a similar crunch and nutritional profile. These vegetables can be used in salads, slaws, or as additions to wraps, providing comparable fiber and vitamin content while offering a slightly different flavor.
Do raw Brussels sprouts provide much protein?
Raw Brussels sprouts provide a notable amount of protein for a vegetable, with 3.98g per 100g. While not as high as animal products or legumes, this contribution is significant for a vegetable and can help increase the overall protein content of plant-based meals. Including them in a varied diet contributes to meeting daily protein needs, especially when combined with other protein sources.
Can raw Brussels sprouts help with gut health?
Yes, raw Brussels sprouts are excellent for gut health, primarily due to their high fiber content (4.79g per 100g). This fiber acts as a prebiotic, feeding beneficial bacteria in your gut and supporting a diverse and healthy gut microbiome. A robust gut microbiome is linked to improved digestion, nutrient absorption, and overall well-being. Regular consumption can significantly contribute to digestive regularity.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2685575)Updated 2026-04-20