In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsRecipes to TryFAQs
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Nutrition Facts
Recipes to Try
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Photo:Caitlin Bensel
Caitlin Bensel
For years, the joke was on Brussels sprouts. They were smelly. They tasted like vegetables. And kids everywhere would do anything to avoid them. And while that last one still may be true today, thanks to innovative new ways to cook them, the cruciferous veggie is finally getting the glow-up it deserves. That’s great news, given this antioxidant-packed veggie also has many health benefits to offer.
If you find that Brussels sprouts are now a go-to for you in meals, read on to find out what happens to your body when you eat Brussels sprouts regularly.
Health Benefits of Brussels Sprouts
Good Source of Fiber
If there is one nutrient you are probably missing out on, it’s fiber. Just 5% of the U.S. adult population regularly eats the recommended amount of fiber daily.(Your goal:28 to 34 grams of fiberper day.) One serving (½ cup cooked) of Brussels sprouts provides a little over 2 grams of fiber.Fiber is linked to a variety of health benefits, from better bowel movements to weight management. In addition, fiber is important for keeping your blood sugars in check since it slows down the digestion and absorption of food.
Supports Gut Health
May Lower Cancer Risk
Helps Reduce the Risk of Type 2 Diabetes
Eating more fruits and vegetables is often associated with a lower risk of type 2 diabetes. One study that followed over 50,000 people found that those who ate more fruits and vegetables had a 21% lower risk of type 2 diabetes.When researchers compared different types of vegetables to diabetes risk, green leafy vegetables and cruciferous vegetables (like Brussels sprouts) were associated with the lowest likelihood of developing the condition.
They’re Good for Your Heart
Nutritional Content of Brussels Sprouts
Here’s a recap of the nutrition profile for a half-cup of cooked Brussels sprouts (boiled and unsalted):Calories:28Total Carbohydrates:5.5 gDietary Fiber:2 gTotal Sugars:1 gProtein:2 gTotal Fat: 0 gSaturated Fat:0 gSodium:16 mgCalcium:28 mgPhosphorus:43.5 mgPotassium:247 mgMagnesium:15.5 mgVitamin C:48 mgFolate:46.5 mcg
Here’s a recap of the nutrition profile for a half-cup of cooked Brussels sprouts (boiled and unsalted):
How to Incorporate Brussels Sprouts into Your Diet
Gone are the days when Brussels sprouts were boiled into a mushy mess. Instead, we’re using them in dishes from salads to sides:
How to Cook Brussels Sprouts So They’re Actually Delicious
The Bottom Line
If you’ve had a bad experience with soggy, boiled Brussels sprouts in the past, we think you should give them another chance. The humble Brussels sprout is a great source of fiber and essential nutrients. Plus, it’s loaded with antioxidants that have been linked to better gut health and lower risk of chronic diseases like heart disease, cancer and diabetes. Start with theseSimple Roasted Brussels Sproutsfor the best flavor and texture—guaranteed, you’ll want to go back for seconds.
Frequently Asked QuestionsGo for it. “If you enjoy sprouts and can tolerate them, absolutely! They’re lower in calories and contain a myriad of important nutrients” says Snyder. To keep yourself from getting bored, use different preparation methods like shredding them into a salad or serving them roasted with a flavorful sauce.In addition to helping you reach your fiber goal for the day, Brussels sprouts have also been associated with other benefits like a healthier heart and a reduced risk of diabetes and cancer. Brussels sprouts are also a good source of essential nutrients like vitamins C, K and folate.They can be tougher on your GI system. “Brussels sprouts do tend to promote gas and bloating in people with sensitive digestion (like with IBS) due to their fiber content,” says Snyder. They also contain a complex sugar called raffinose which humans can’t break down. “When the undigested raffinose reaches the colon, our gut bacteria enjoy the buffet and produce gas as they digest, or ferment” she explains.
Frequently Asked Questions
Go for it. “If you enjoy sprouts and can tolerate them, absolutely! They’re lower in calories and contain a myriad of important nutrients” says Snyder. To keep yourself from getting bored, use different preparation methods like shredding them into a salad or serving them roasted with a flavorful sauce.
In addition to helping you reach your fiber goal for the day, Brussels sprouts have also been associated with other benefits like a healthier heart and a reduced risk of diabetes and cancer. Brussels sprouts are also a good source of essential nutrients like vitamins C, K and folate.
They can be tougher on your GI system. “Brussels sprouts do tend to promote gas and bloating in people with sensitive digestion (like with IBS) due to their fiber content,” says Snyder. They also contain a complex sugar called raffinose which humans can’t break down. “When the undigested raffinose reaches the colon, our gut bacteria enjoy the buffet and produce gas as they digest, or ferment” she explains.
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture. FoodData Central.Brussels sprouts, cooked, boiled, drained, without salt.
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Morrison MEW, Joseph JM, McCann SE, Tang L, Almohanna HM, Moysich KB.Cruciferous vegetable consumption and stomach cancer: a case-control study.Nutr Cancer. 2020;72(1):52-61. doi:10.1080/01635581.2019.1615100
Pokharel P, Kyrø C, Olsen A, et al.Vegetable, but not potato, intake is associated with a lower risk of type 2 diabetes in the Danish Diet, Cancer and Health Cohort.Diabetes Care1 February 2023; 46 (2): 286–296. doi.org/10.2337/dc22-0974
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