95
Vegetable · Cruciferous
Brussels Sprouts
95/ 100
Also known as: brussels sprout
Brussels sprouts are cruciferous vegetables rich in vitamin K, vitamin C, and sulfur-containing compounds called glucosinolates that support detoxification and cellular health.
Nutrition · per ~85 g serving · ≈ 4–5 sprouts
🔥 Calories
44/ 2000 kcal day
🥩Protein2.9 g6% DV
🍞Carbs7.6 g3% DV
🥑Fat1.1 g1% DV
🌿Fiber3.2 g12% DV
≈ 4g net carbs · carbs − fiber
Vitamins
- Vitamin K150.4 mcg125% DV
- Vitamin C52.7 mg59% DV
- Vitamin A640.9 iu13% DV
- Folate51.0 mcg13% DV
Minerals
- Potassium330.6 mg7% DV
BioactivesEstimated
- Sulforaphane~43 mg
- Glucosinolates~85 mg
- Glutathione~13 mg
- Polyphenols~128 mg
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA · 170383
Score · 95/100
Nutrient Density33.1 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality10.6 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content10.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives13.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Vitamin K148% DV
- Vitamin C69% DV
- Folate15% DV
- Potassium8% DV
Overview
Brussels sprouts are small, cabbage-like vegetables native to Belgium that have gained prominence in longevity nutrition due to their exceptional micronutrient density and bioactive compound profile. Per 100g, they deliver 177 mcg of vitamin K (essential for bone mineralization and vascular health), 62 mg of vitamin C (supporting immune function and collagen synthesis), and substantial folate for methylation and DNA repair. Their unique selling point is the glucosinolate content—sulfur compounds that convert to sulforaphane and indole-3-carbinol (I3C) upon chewing or cooking. These compounds activate phase II detoxification enzymes in the liver, potentially reducing carcinogenic metabolite accumulation. The 3.8g of fiber per serving supports healthy gut microbiota composition, which correlates with improved metabolic health, reduced inflammation markers, and enhanced longevity outcomes. Brussels sprouts also provide kaempferol, a flavonoid with demonstrated anti-inflammatory and neuroprotective properties. Their low glycemic load (9g carbs, high fiber ratio) makes them suitable for metabolic health optimization across various dietary patterns. Regular consumption has been associated with reduced cancer risk in observational studies, particularly for colorectal and breast cancers in populations with adequate intake.
Health Benefits (5)
- Enhanced liver detoxification and reduced carcinogenic metabolite burdenstrongGlucosinolates convert to sulforaphane and indole-3-carbinol, which activate cytochrome P450 and phase II detoxification enzymes (glutathione S-transferases, UDP-glucuronosyltransferases), improving xenobiotic elimination
- Improved bone health and vascular calcification preventionstrongHigh vitamin K content activates osteocalcin and matrix Gla-protein, proteins critical for bone mineralization and preventing arterial calcification
- Reduced systemic inflammation and oxidative stressmoderateKaempferol and other flavonoids inhibit NF-κB signaling and pro-inflammatory cytokine production, while vitamin C supports antioxidant defenses
- Optimized gut microbiota composition and metabolic endotoxemia reductionmoderateInsoluble and soluble fiber promotes growth of SCFA-producing bacteria (Faecalibacterium prausnitzii, Roseburia spp.), reducing lipopolysaccharide translocation and systemic inflammation
- Support for homocysteine metabolism and cardiovascular healthmoderateFolate (60 mcg/100g) acts as a methyl donor in homocysteine remethylation, reducing cardiovascular disease risk associated with elevated homocysteine
Food Pairings
- ·Pair with olive oil or other fat sources because fat-soluble vitamins (K, A) require dietary lipids for optimal absorption in the small intestine
- ·Combine with garlic or onions because these contain alliins that convert to allicin, enhancing glucosinolate bioavailability and overall anti-inflammatory synergy
- ·Serve alongside fermented foods (sauerkraut, kimchi) because beneficial bacteria enhance glucosinolate metabolite production and fiber fermentation in the colon
- ·Combine with citrus fruits (lemon, orange) because vitamin C enhances non-heme iron absorption and stabilizes heat-sensitive glucosinolates during preparation
Practical Tips
- ·Lightly steam or sauté rather than boil to preserve heat-sensitive glucosinolates; aim for 5-7 minutes until fork-tender to activate myrosinase enzyme while retaining bioactive compounds
- ·Chew thoroughly or dice finely before cooking to maximize myrosinase activity and glucosinolate conversion to bioactive metabolites
- ·Store unwashed in a breathable container in the crisper drawer for up to 2 weeks; wash only before consumption to reduce microbial load and extend shelf life
- ·Consume 1-2 cups (100-200g) 3-4 times weekly as part of a varied cruciferous vegetable rotation to optimize detoxification support without excessive goitrogen exposure
- ·If taking blood thinners (warfarin), maintain consistent vitamin K intake rather than eliminating; sudden changes in consumption create INR instability
Optimal Timing
🕒
anytime
Best with food
Brussels sprouts have no time-dependent bioavailability considerations; their fiber, vitamins, and phytonutrients are equally effective throughout the day. Including them at lunch or dinner promotes satiety and stable blood glucose due to high fiber content.
While not fasting-compatible due to caloric content, they're optimal for breaking fasts with complex nutrition density without glycemic disruption.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow brussels sprouts stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower brussels sprouts is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#100 of 138
52kcalvs51.9kcal avg
0% above category average
Protein#24 of 138
3.4gvs2.6g avg
+32% above category average
Fiber#17 of 138
3.8gvs2.9g avg
+31% above category average
Vitamin K#22 of 71
177mcgvs156mcg avg
+14% above category average
Vitamin C#15 of 129
62mgvs27.2mg avg
+128% above category average
Vitamin A#6 of 109
754iuvs335iu avg
+125% above category average
Folate#42 of 123
60mcgvs55.6mcg avg
+8% above category average
Common questions
What people ask about brussels sprouts
What is brussels sprouts?
Brussels Sprouts is classified as a cruciferous (vegetable). Brussels sprouts are cruciferous vegetables rich in vitamin K, vitamin C, and sulfur-containing compounds called glucosinolates that support detoxification and cellular health.
Is brussels sprouts healthy?
Brussels Sprouts scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is brussels sprouts high in protein?
Not particularly. A 85 g serving provides about 2.9 g of protein (~6% of the 50 g daily value).
Is brussels sprouts high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 3.2 g of fiber (~12% of the 28 g daily value).
What vitamins and minerals are in brussels sprouts?
In a 85 g serving, brussels sprouts is highest in Vitamin K (~125% DV), Vitamin C (~59% DV), Folate (~13% DV), Vitamin A (~13% DV).
Is brussels sprouts keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4.4 g of net carbs (7.7 g total minus 3.2 g fiber).
When is the best time to eat brussels sprouts?
Best any time of day. Brussels sprouts have no time-dependent bioavailability considerations; their fiber, vitamins, and phytonutrients are equally effective throughout the day. Including them at lunch or dinner promotes satiety and stable blood glucose due to high fiber content.
How much brussels sprouts should I eat?
A typical serving is around 85 g (~44 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating brussels sprouts alongside several other vegetable sources.
What pairs well with brussels sprouts?
Brussels Sprouts pairs nicely with: Pair with olive oil or other fat sources because fat-soluble vitamins (K, A) require dietary lipids for optimal absorption in the small intestine; Combine with garlic or onions because these contain alliins that convert to allicin, enhancing glucosinolate bioavailability and overall anti-inflammatory synergy; Serve alongside fermented foods (sauerkraut, kimchi) because beneficial bacteria enhance glucosinolate metabolite production and fiber fermentation in the colon; Combine with citrus fruits (lemon, orange) because vitamin C enhances non-heme iron absorption and stabilizes heat-sensitive glucosinolates during preparation.
Related supplements
Supplements that mirror Brussels Sprouts's nutrient profile
Encyclopedia entries that supply the same signature nutrients brussels sprouts contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Brussels Sprouts
These are the nutrients brussels sproutscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.