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Brussels Sprouts – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

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Brussels Sprouts are part of the cruciferous vegetable family, which also includes kale, broccoli, cauliflower, and cabbage. They resemble mini cabbages and have a taste that can range from sweet to nutty, depending on how they’re cooked.

Nutritional Profile

Per 100 grams, raw Brussels sprouts provide:

  • Calories: 43
  • Protein: 3.4 grams
  • Fat: 0.3 grams
  • Carbohydrates: 8.95 grams
  • Fiber: 3.8 grams
  • Vitamin C: 85 mg (142% of the DV)
  • Vitamin K: 177 µg (221% of the DV)
  • Vitamin A: 754 IU (15% of the DV)

Brussels sprouts are also rich in various B-vitamins and minerals, such as manganese, potassium, and phosphorus.

Brussels Sprouts Health Benefits

Brussels sprouts boast several health benefits:

  • Antioxidant Rich: Brussels sprouts are high in antioxidants, which can help protect against cellular damage and chronic diseases.
  • Bone Health: High in vitamin K, they support bone health by helping with calcium absorption and blood clotting.
  • Heart Health: The fiber and antioxidants in Brussels sprouts can aid in maintaining a healthy heart.

Potential Brussels Sprouts Warnings

Though generally safe for most people, a few potential issues can arise:

  • Gas and Bloating: Like other cruciferous vegetables, Brussels sprouts can cause gas and bloating in some people.
  • Vitamin K Content: Because Brussels sprouts are high in Vitamin K, which aids blood clotting, it can interfere with blood-thinning medications.

Brussels Sprouts Weight Loss Benefits

Brussels sprouts are an excellent choice for those aiming for weight loss:

  • Low in Calories, High in Fiber: These sprouts are low in calories but high in fiber, keeping you feeling full and satisfied without overeating.
  • Nutrient-Rich: They’re packed with vitamins and minerals, which can help ensure that your body gets the nutrition it needs while on a calorie-restricted diet.

Five Practical Ways to Incorporate Brussels Sprouts into Your Diet for Weight Loss

  1. Roasted Brussels Sprouts: Toss them in a bit of olive oil, salt, and pepper, then roast until they’re crispy on the outside for a delicious side dish.
  2. Brussels Sprouts Salad: Thinly slice raw Brussels sprouts and use them as the base for a nutrient-rich salad.
  3. Steamed Brussels Sprouts: Lightly steam them and toss with lemon juice and a bit of black pepper for a low-calorie, flavorful dish.
  4. Brussels Sprouts Stir-fry: Stir-fry Brussels sprouts with other colorful veggies, lean protein, and a low-sodium sauce for a balanced meal.
  5. Brussels Sprouts Chips: Peel the leaves, toss them in olive oil and your choice of spices, then bake until crisp for a healthy snack.


Brussels sprouts are a powerhouse of nutrients and an excellent addition to a weight-loss diet. They can be prepared in numerous ways, ensuring your meals stay varied and interesting.

Next on our vegetable focus, we’ll be exploring the world of spinach, a leafy green vegetable known for its impressive nutrient profile and health benefits. Stay tuned!

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