Major vitamin contribution: Vitamin A, folate, vitamin C
mineral contribution: Potassium, iron
About the Nutrients in Brussels Sprouts
Brussels sprouts are high in dietary fiber, especially insoluble
cellulose and lignan in the leaf ribs. They are also a good source of
vitamin A and vitamin C.
One-half cup fresh, cooked Brussels sprouts has 3 g dietary fiber,
1,110 IU vitamin A (22 percent of the RDA for a man, 28 percent of the
RDA for a woman), 47 mcg folate (23.5 percent of the RDA for a man, 26
percent of the RDA for a woman), and 48 mg vitamin C (80 percent of
Brussels sprouts also contain an antinutrient, a natural chemical
that splits the thiamin (vitamin B1) molecule so that it is
no longer nutritionally useful. This thiamin inhibitor is inactivated
The Most Nutritious Way to Serve Brussels Sprouts
Fresh, lightly steamed to preserve the vitamin C and inactivate the
Diets That May Restrict or Exclude Brussels Sprouts
Antiflatulence diet Low-fiber diet
Buying Brussels Sprouts
Look for: Firm, compact heads with bright, dark-green leaves, sold
loose so that you can choose the sprouts one at a time. Brussels
sprouts are available all year round.
Avoid: Puffy, soft sprouts with yellow or wilted leaves. The yellow
carotenes in the leaves show through only when the leaves age and
their green chlorophyll pigments fade. Wilting leaves and puffy, soft
heads are also signs of aging.
Avoid sprouts with tiny holes in the leaves through which insects
Storing Brussels Sprouts
Store the brussels sprouts in the refrigerator. While they are most
nutritious if used soon after harvesting, sprouts will keep their
vitamins (including their heat-sensitive vitamin C) for several weeks
in in the refrigerator.
Store the sprouts in a plastic bag or covered bowl to protect them
from moisture loss.