Green leafy vegetables · IFCT 2017
Brussels sprouts: nutrition per 100 g
Per 100 g, raw Brussels sprouts give 44 kcal, 4.3 g protein, 4.3 g fibre, 89.5 mg vitamin C and 85 micrograms of folate, according to IFCT 2017. The vitamin C ranks 11th of 130 foods, and 100 g covers more than a full day's requirement for an adult man. Potassium, at 639 mg, ranks 3rd among the 26 green leafy vegetables.
About brussels sprouts
Brussels sprouts are tiny cabbages that grow in a spiral up a tall stalk, each bud the size of a large marble. They need cold nights, so in India they are grown in the Nilgiris, Himachal Pradesh, Kashmir and on winter farms around Pune and Bengaluru, and reach city supermarkets mainly from December to February. They are still a niche vegetable here. IFCT 2017 records names in 11 languages, most of them simply meaning small cabbage: choote gobi in Hindi, chota bandha in Odia, chinna cabbage in Telugu and chooti band gobi in Punjabi.
Indian cooks who buy them tend to treat them like cabbage or cauliflower: halved and cooked dry with mustard seeds and turmeric, added to a winter mixed vegetable sabzi with peas and carrots, or roasted with garam masala until the outer leaves crisp. Cooked briefly they taste sweet and nutty; cooked too long they turn grey and smell of sulphur.
What brussels sprouts brings to a meal
- 01
Vitamin C beyond the daily need
100 g of raw sprouts gives 89.5 mg vitamin C, ranking 11th of 130 foods. Sprouts alone would cover 112 per cent of a man's vitamin C requirement and 138 per cent of a woman's. Steaming or quick roasting keeps more of it than boiling.
- 02
Folate in a small package
The 85 micrograms of folate per 100 g ranks 37th of 197 foods and meets 39 per cent of a woman's daily requirement. Folate is needed to make new cells, which is why it matters so much in pregnancy.
- 03
More protein than most greens
At 4.3 g protein per 100 g, Brussels sprouts rank 7th of 26 leafy vegetables, with an equal 4.3 g of fibre. Together they make a vegetable side that is a little more filling than a leafy saag.
- 04
Low in calcium for its group
Their 54 mg calcium per 100 g ranks 25th of 26 leafy vegetables in IFCT 2017. Brussels sprouts are a vitamin C and folate food, not a calcium one.
Brussels sprouts nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 44 kcal | 2% | 3% |
| Protein | 4.3 g | 8% | 9% |
| Carbohydrate (available) | 5.1 g | ||
| Dietary fibre | 4.3 g | ||
| Free sugars | 0.2 g | ||
| Total fat | 0.5 g | ||
| Water | 84.4 g | ||
| Fats | |||
| Saturated fat | 0.23 g | ||
| Monounsaturated fat | 0.09 g | ||
| Polyunsaturated fat | 0.08 g | ||
| Omega-3 (alpha-linolenic acid) | 41 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 54 mg | 5% | 5% |
| Iron | 1.54 mg | 8% | 5% |
| Zinc | 0.57 mg | 3% | 4% |
| Magnesium | 33 mg | 8% | 9% |
| Phosphorus | 99 mg | ||
| Potassium | 639 mg | ||
| Sodium | 19 mg | ||
| Copper | 0.08 mg | ||
| Selenium | 2 µg | ||
| Vitamins | |||
| Vitamin C | 89.5 mg | 112% | 138% |
| Beta-carotene | 360 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.16 mg | 6% | 7% |
| Niacin (B3) | 0.5 mg | 3% | 4% |
| Vitamin B6 | 0.19 mg | 8% | 10% |
| Folate (B9) | 85 µg | 28% | 39% |
| Vitamin E (alpha-tocopherol) | 0.21 mg | ||
| Vitamin K1 | 23.6 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Brussels sprouts: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/green-leafy-vegetables/brussels-sprouts/
Where brussels sprouts sits among Indian foods
Ranked per 100 g against the other 25 green leafy vegetables and every food in the tables.
| Nutrient | Per 100 g | In green leafy vegetables | Among all foods |
|---|---|---|---|
| Potassium | 639 mg | 3rd of 26 | 39th of 243 |
| Vitamin C | 89.5 mg | 5th of 26 | 11th of 130 |
| Folate (B9) | 85 µg | 9th of 26 | 37th of 197 |
| Riboflavin (B2) | 0.16 mg | 9th of 26 | 38th of 241 |
How brussels sprouts is eaten
- Halved and cooked dry with mustard seeds, curry leaves, turmeric and a little grated coconut, poriyal style.
- Added to a winter sabzi of peas, carrots and potato with ginger and garam masala.
- Roasted in a hot oven or air fryer with mustard oil, chaat masala and a squeeze of lemon.
- Shredded fine and stirred into a vegetable pulao a few minutes before the rice finishes.
- Blanched and tossed into an Indo-Chinese stir-fry with garlic, spring onion and soy sauce.
Before you plan around it
Like cabbage and cauliflower, Brussels sprouts contain sulphur compounds that give them their flavour and, for some people, cause gas and bloating, especially when portions are large or the vegetable is new to the diet. Introduce them in small amounts. Overcooking releases the strong sulphur smell, so cook them until just tender and still green. They also carry 23.6 micrograms of vitamin K1 per 100 g, moderate for a green, which matters only for people on blood thinners eating very large amounts.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about brussels sprouts
Are Brussels sprouts high in vitamin C?
Yes. IFCT 2017 lists 89.5 mg vitamin C per 100 g, ranking 11th of 130 foods and 5th among leafy vegetables. 100 g covers 112 per cent of a man's daily requirement. Vitamin C breaks down with heat and water, so steam or roast them briefly.
Are Brussels sprouts available in India?
Yes, in winter. They are grown in cool hill regions such as the Nilgiris and Himachal Pradesh and on farms near some cities, and appear in supermarkets and online grocery stores from about December to February. They are rarely sold at local vegetable markets.
Why do Brussels sprouts taste bitter?
The bitterness comes from natural sulphur-containing compounds found in all cabbage-family vegetables. Smaller, tightly closed sprouts are milder. Halving them, cooking them quickly, and pairing them with mustard oil, lemon or a little jaggery balances the taste.
How many calories are in Brussels sprouts?
Raw Brussels sprouts have 44 kcal per 100 g, with 4.3 g protein, 5.1 g carbohydrate and 0.5 g fat. They are one of the more filling low-calorie vegetables because of their protein and fibre.
Related foods and tables
Cabbage
Nutrition per 100 g, from IFCT 2017.
Cauliflower
Nutrition per 100 g, from IFCT 2017.
Knol-khol (kohlrabi)
Nutrition per 100 g, from IFCT 2017.
Green peas (fresh)
Nutrition per 100 g, from IFCT 2017.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
All green leafy vegetables
26 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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