scored 98/100
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.
4.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 98.
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.
Glucosinolates convert to sulforaphane and indole-3-carbinol, which activate cytochrome P450 and phase II detoxification enzymes (glutathione S-transferases, UDP-glucuronosyltransferases), improving xenobiotic elimination
High vitamin K content activates osteocalcin and matrix Gla-protein, proteins critical for bone mineralization and preventing arterial calcification
Kaempferol and other flavonoids inhibit NF-κB signaling and pro-inflammatory cytokine production, while vitamin C supports antioxidant defenses
Insoluble and soluble fiber promotes growth of SCFA-producing bacteria (Faecalibacterium prausnitzii, Roseburia spp.), reducing lipopolysaccharide translocation and systemic inflammation
Folate (60 mcg/100g) acts as a methyl donor in homocysteine remethylation, reducing cardiovascular disease risk associated with elevated homocysteine
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.
Breaks a fast
While not fasting-compatible due to caloric content, they're optimal for breaking fasts with complex nutrition density without glycemic disruption.
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.
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.
Brussels Sprouts scores 98/100 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.
Not particularly. A 85 g serving provides about 2.9 g of protein (~6% of the 50 g daily value).
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).
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), Vitamin B6 (~11% DV).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients brussels sprouts contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients brussels sprouts contributes 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.