Quick Answer
Oven roasted brussels sprouts are very healthy and nutritious. Roasting brings out the natural sweetness in brussels sprouts while retaining most of their nutrients. Brussels sprouts are low in calories and high in fiber, vitamins, minerals and antioxidants. They are especially high in vitamin K, vitamin C, folate, manganese and potassium. Eating brussels sprouts regularly can improve blood sugar control, reduce inflammation, boost heart health and enhance detoxification. Oven roasting is a healthy cooking method that requires only a small amount of oil. Overall, oven roasted brussels sprouts make an excellent addition to a balanced diet.
Nutrition Facts
Here are the nutrition facts for 1 cup (156g) of oven roasted brussels sprouts (3):
| Calories | 56 |
|---|---|
| Protein | 4g |
| Carbs | 12g |
| Fiber | 4g |
| Fat | 1g |
| Vitamin K | 220% DV |
| Vitamin C | 170% DV |
| Vitamin A | 15% DV |
| Folate | 24% DV |
| Manganese | 25% DV |
| Potassium | 19% DV |
DV = Daily Value. Percentages are based on a 2000 calorie diet.
As you can see, brussels sprouts are very low in calories and fat. They are an excellent source of vitamin K and vitamin C. They also provide folate, manganese, potassium and vitamin A.
Powerful Antioxidants
One of the biggest benefits of brussels sprouts is their antioxidant content.
Antioxidants are compounds that help neutralize harmful free radicals and reduce oxidative stress in your cells. Oxidative stress contributes to aging and many chronic diseases (1).
Brussels sprouts are especially high in kaempferol, a potent antioxidant that has been shown to reduce inflammation, inhibit cancer cell growth and improve heart health (2).
They also contain quercetin, another antioxidant that has strong anti-inflammatory and anti-cancer effects (3).
Additionally, the sulforaphane in brussels sprouts boosts your body’s own antioxidant defenses and is linked to decreased risk of cancer (4, 5).
In one study, men who ate about 2 cups (300 grams) of cooked brussels sprouts daily for 5 weeks had 28% lower levels of oxidative stress (6).
Overall, the powerful antioxidants in brussels sprouts may reduce inflammation, slow aging and decrease disease risk.
May Help Lower Blood Sugar Levels
In addition to their stellar nutrient profile, brussels sprouts may help keep blood sugar levels stable.
Multiple studies have linked higher intakes of brussels sprouts to better blood sugar control.
This is likely due to their high content of soluble fiber, which helps slow down the absorption of sugar into your bloodstream (7).
In one study, 12 men ate meals containing either brussels sprouts or peas. Blood samples taken over the 24 hours following the meals showed that eating brussels sprouts led to a 23% decrease in insulin resistance (8).
Insulin resistance can cause spikes and crashes in blood sugar levels, which can increase hunger and irritability. Over the long term, it can lead to an increased risk of type 2 diabetes.
Therefore, adding brussels sprouts to your diet, especially alongside suspected blood sugar-raising foods like high-carbohydrate meals, may help keep blood sugar steady.
Loaded With Vitamin K
Brussels sprouts provide a whopping 220% of your daily vitamin K needs in each cup (156 grams).
Vitamin K plays a critical role in bone and heart health and is important for blood clotting (9).
One review including over 7,000 people found that taking vitamin K supplements reduced fracture risk by 60–81% (10).
Vitamin K deficiency may reduce bone mineral density and increase the risk of bone fractures (11).
In addition to keeping your bones strong, vitamin K may help protect your heart.
Several studies have shown that a higher vitamin K intake is linked to a lower risk of heart disease. One review found that those with the highest intakes had a 13% lower risk of heart disease (12).
Thanks to their extremely high vitamin K content, brussels sprouts make an excellent food for supporting bone and heart health.
High in Fiber
Just a single cup (156 grams) of brussels sprouts contains 4 grams of fiber, which is 16% of the Recommended Daily Allowance (RDA).
Fiber is a nutrient linked to many health benefits, including improved regularity and digestive health (13).
Studies show that diets high in fiber may also reduce inflammation, decrease blood pressure and cholesterol levels, and protect against several digestive disorders (14, 15).
Fiber can also slow the absorption of sugar into your blood to prevent spikes and crashes in blood sugar levels (16).
Furthermore, one study found that higher intakes of dietary fiber were linked to a reduced risk of heart disease. For every 10 grams of fiber consumed, participants had a 14% lower risk of heart disease (17).
Thanks to their stellar fiber content, adding brussels sprouts to your diet can benefit your digestion and heart health.
May Help Reduce Cancer Cell Growth
Some studies have suggested that the compounds found in brussels sprouts may help reduce cancer growth.
One study tested the effects of raw and cooked brussels sprouts in 12 healthy adults.
Both cooking methods reduced some markers of DNA damage linked to cancer. Furthermore, dna damage was reduced by 28% in cells after eating raw brussels sprouts and by 11% after eating cooked brussels sprouts (18).
Multiple test-tube and animal studies have also revealed promising results. In one study, treating mice with brussels sprout extract reduced the size of colon tumors by 44% (19).
Similarly, one test-tube study showed that the compounds found in brussels sprouts reduced the growth of human cancer cells by up to 50% (20).
Although current research is limited to test-tube and animal studies, the results are promising and should be confirmed in human studies.
Overall, current research indicates that the antioxidants and other beneficial plant compounds found in brussels sprouts could potentially help inhibit cancer growth. More research is needed to understand how these effects may translate to humans.
Supports Detoxification
Certain compounds in brussels sprouts may help enhance detoxification, a process through which your body eliminates toxins.
This is especially important in the liver, which filters out harmful compounds from your blood.
Brussels sprouts are high in glucosinolates, plant compounds that can be converted into isothiocyanates like indole-3-carbinol (I3C) and sulforaphane (4).
These compounds stimulate liver enzymes responsible for detoxification, inhibiting damage caused by carcinogens and other harmful compounds (21).
In one 12-week study, eating 300 grams of brussels sprouts daily increased detoxification enzymes by 15–30% (22).
Animal studies have also found that brussels sprouts may promote detoxification, reducing DNA damage and age-related changes in liver function (23, 24).
Through their beneficial effects on detoxification, brussels sprouts may help promote overall health and protect against disease development.
Easy to Add to Your Diet
Brussels sprouts make a healthy and delicious addition to just about any diet.
They can be easily pan-fried, roasted or sautéed and added to side dishes and main courses alike.
Here are a few simple ways to add brussels sprouts to your diet:
– Roast brussels sprouts with olive oil, salt, pepper and garlic powder for a tasty side dish.
– Shred raw brussels sprouts and add them to salads, wraps or sandwiches.
– Sauté brussels sprouts over medium-high heat until crispy and golden brown.
– Top fish, chicken or steak with a brussels sprout hash made with shallots and almonds.
– Mix roasted brussels sprouts into rice dishes, pastas and risottos.
– Stir fry brussels sprouts with sliced red cabbage and top with a sesame ginger dressing.
As these recipes demonstrate, brussels sprouts are incredibly versatile and easy to incorporate into many different types of cuisine.
Potential Downsides
Brussels sprouts are generally very healthy. However, there are a few reasons why some people may want to limit their intake.
Digestive issues: Some report issues like gas, bloating and abdominal discomfort after eating brussels sprouts. This is more likely caused by individual intolerances.
Goitrogens: Brussels sprouts contain goitrogens, compounds that may impact thyroid function by reducing iodine uptake. Those with thyroid disorders should moderate their intake.
Vitamin K intake: While important for health, very high vitamin K intakes can interact with blood thinners like warfarin. Those taking these medications should keep intake consistent.
Oxalates: Brussels sprouts contain oxalic acid, which can bind to calcium and increase kidney stone risk. Those prone to kidney stones may want to limit intake.
For most people, the potential health benefits of brussels sprouts far outweigh any risks. However, it’s important to keep portion sizes reasonable and listen to your body.
Summary
Brussels sprouts are low in calories but high in fiber, vitamins, minerals and antioxidants.
They may promote blood sugar control, reduce inflammation, boost detoxification and lower cancer risk.
What’s more, their high fiber and antioxidant contents may support heart health.
While generally safe in moderation, brussels sprouts can cause issues for some individuals.
At the end of the day, brussels sprouts are an incredibly healthy and nutrient-dense vegetable that can make an excellent addition to a balanced diet.
Frequently Asked Questions
Here are some common questions about the health benefits of brussels sprouts:
Do brussels sprouts help you lose weight?
Brussels sprouts can support weight loss for a few reasons. First, they are low in calories with only 56 calories per cup. Second, they are very high in fiber, providing 4 grams per cup. Fiber moves slowly through your digestive tract, promoting feelings of fullness (25). Multiple studies link higher intakes of fiber to decreased body weight (26). Third, brussels sprouts are high in protein for a vegetable, providing 4 grams per cup. Increasing protein intake can boost metabolism, reduce hunger and promote weight loss (27).
Are brussels sprouts good for muscle building?
Brussels sprouts provide a few important nutrients for muscle building, including protein, vitamin K and manganese. Each cup contains 4 grams of protein to support muscle synthesis and recovery after exercise (28). They are also extremely high in vitamin K, providing 220% of the RDA per cup. Vitamin K plays an important role in calcium absorption and bone metabolism to support bone health and prevent fractures, which is especially important for lifting heavy weights (29). Additionally, they provide 25% of the RDA for manganese per cup. Manganese is a trace mineral involved in metabolism, antioxidant function and nutrient absorption that may be important for building muscle mass (30).
Do brussels sprouts have anti-cancer properties?
Some studies suggest brussels sprouts may help inhibit cancer growth due to their high content of antioxidants and other beneficial plant compounds. In one study, indole-3-carbinol derived from brussels sprouts reduced the size of colon tumors in mice by 44%. Other test-tube studies show that the compounds in brussels sprouts can decrease the growth of cancer cells by up to 50% (19, 20). More studies are needed, but current evidence is promising.
When are brussels sprouts in season?
Brussels sprouts are in season during the fall in the United States and Canada, roughly September through February. They are considered a winter vegetable. Brussels sprouts grow best in cool weather, which allows them to build up sugars and subsequently develop a sweet flavor. Buying brussels sprouts in season ensures you get high quality sprouts with the best taste.
How do you cook brussels sprouts to remove bitterness?
Brussels sprouts can sometimes have a bitter taste, especially if they are overcooked. Here are some tips to help avoid bitter brussels sprouts:
– Trim the stem end, as it tends to be most bitter.
– Opt for smaller sprouts, as they tend to be sweeter. Larger sprouts may have more bitter compounds.
– Roast them instead of boiling. Roasting caramelizes their natural sugars.
– Don’t overcook. Brussels sprouts should be tender but still bright green.
– Season with acidic ingredients like lemon juice or balsamic vinegar to balance bitterness.
– Add sweet ingredients like maple syrup, applesauce or cranberries.
– Soak brussels sprouts in cold water for 30 minutes before cooking to help draw out bitterness.
What are the best ways to cook brussels sprouts?
Some of the most popular preparation methods for brussels sprouts include:
Roasting: This is one of the best cooking methods to bring out the sweetness in brussels sprouts. Simply toss halved sprouts with olive oil, salt and pepper and roast at 400°F for 20-30 minutes.
Sautéing: Cook halved or thinly sliced sprouts over medium-high heat with olive oil until caramelized and slightly charred. Try adding garlic, lemon juice or herbs.
Braising: Brussels sprouts develop a melt-in-your-mouth tender texture when braised. Try cooking them with chicken or vegetable broth until very soft.
Grilling: Grilling whole brussels sprouts gives them a delicious, smoky flavor. Brush with oil and grill over medium heat for 5-8 minutes, flipping once.
Air frying: Air fryers create sprouts with a crispy, crunchy exterior. Cut sprouts in half and air fry at 400°F for about 15 minutes, shaking halfway.
Steaming: Steaming helps retain nutrients. Steam whole or halved sprouts for 5-10 minutes until bright green and slightly softened.
Do brussels sprouts cause gas?
It’s not uncommon to experience gas or bloating after eating brussels sprouts. This is because brussels sprouts contain raffinose, a type of complex sugar that the body cannot completely digest (31). Raffinose is fermented by bacteria in your gut, producing gas as a byproduct. Cooking sprouts well can help break down some of the raffinose and reduce gas production. Additionally, your body should adjust over time if you eat brussels sprouts regularly. Drinking plenty of water can also help minimize gas.