You either hate 'em or you love 'em. You can buy them loose and they'll be good, but if you can find them on the stalk, that is the way to get them at their very best because they are still pulling nutrients from the stalk.Brussels sprouts are the cabbage variety BRASSICA OLERACEA GEMMIFERA. The genus BRASSICA includes 40 or more species including cabbage, broccoli, cauliflower, collards, kale, kohlrabi, pe-tsai, rape, rutabaga and turnips to name a few. When selecting Brussels sprouts on the stalk, make sure the stalk is green and that the Brussels sprouts are also green, free from any yellowing whatsoever.
When selecting them loose in bulk, larger is not always better as smaller sprouts are usually milder and sweeter. Fresh sprouts can be sautéed in extra virgin olive oil with a couple cloves of garlic, or used in soups or stews. Always cook them al dente for the best flavor and to retain the nutritional value. Cooked sprouts are good sprinkled with lemon juice and nutmeg, seasoned with mustard and dill, or combined with cooked chestnuts and tossed with margarine. Very young, tender sprouts can be eaten raw for dipping. A tip to keep them from smelling up the kitchen when you cook them is to add some celery to the water.
Besides calcium and vitamins A, C, and E, Brussels sprouts are also a good source of fiber, folic acid, and a variety of phytochemicals including sulphoraphane, and indoles.
BRUSSEL SPROUTS
Serves 1.0 • 37.84 Calories per serving. • PCF Ratio: 26-69-5 Protein per serving: 2.97 g g • Carbohydrate per serving: 7.88 g g • Fat per serving: 0.26 g g |
Complete Nutrient Analysis:
|
Nutrient |
|
|
|
Calories 37.84 |
Food Energy (kj) 158.32 kj |
|
|
Protein (g) 2.97 g |
Calories from Protein 9.83 |
% Calories from Protein 25.99 |
|
Carbohydrates (g) 7.88 g |
Calories from Carbohydrates 26.04 |
% Calories from Carbohydrates 68.82 |
|
Est. Net Carbs (g) 4.53 g |
Starch (g)* 0.00 g |
Sugars (g) 1.94 g |
|
Glucose (g)* 0.71 g |
Fructose (g)* 0.82 g |
Galactose (g)* 0.00 g |
|
Sucrose (g)* 0.41 g |
Lactose (g)* 0.00 g |
Maltose (g)* 0.00 g |
|
Dietary Fiber (g) 3.34 g |
|
|
|
Total Fat (g) 0.26 g |
Calories from Fat 1.96 |
% Calories from Fat 5.19 |
|
Saturated Fat (g) 0.06 g |
|
|
|
Trans Fat (g) 0.00 g |
Trans-Monoenoic Fat (g)0.00 g |
Trans-Polyenoic Fat (g) 0.00 g |
|
Monounsaturated Fat (g) 0.02 g |
Polyunsaturated Fat (g) 0.13 g |
Omega-3 (g) 0.09 g |
|
Omega-6 (g) 0.04 g |
|
|
|
Cholesterol (mg) 0.00 mg |
Ash (g) 1.21 g |
Water (g) 75.68 g |
|
Alcohol (g) 0.00 g |
Calories From Alcohol 0.00 |
% Calories from Alcohol 0.00 |
Vitamins
|
Vit-A IU 663.52 |
Vit-B1 Thiamine (mg) 0.12 mg |
|
Vit-B2 Riboflavin (mg) 0.08 mg |
Vit-B3 Niacin (mg) 0.66 mg |
|
Vit-B5 Pantothenic Acid (mg) 0.27 mg |
Vit-B6 Pyridoxine (mg) 0.19 mg |
|
Total Folate (mcg) 53.68 mcg |
Folate, Food (mcg) 53.68 mcg |
|
Folic Acid (mcg) 0.00 mcg |
Folate, DFE (mcg_DFE) 53.68 mcg_DFE |
|
Vit-B12 Cyanocobalami (mcg) 0.00 mcg |
Vit-H (mcg) Biotin* 0.00 mcg |
|
Vit-C (mg) 74.80 mg |
Vit-D (IU)* 0.00 IU |
|
Tocopherol, Alpha (mg) 0.77 mg |
Tocopherol, Beta (mg)* 0.00 mg |
|
Tocopherol, Gamma (mg)* 0.00 mg |
Tocopherol, Delta (mg)* 0.00 mg |
|
Vit-E (IU)* 0.00 IU |
Vit-K (mcg) 155.76 mcg |
Minerals
|
Calcium (mg) 36.96 mg |
Magnesium (mg) 20.24 mg |
Phosphorus (mg) 60.72 mg |
|
Potassium (mg) 342.32 mg |
Sodium (mg) 22.00 mg |
Chloride (mg)* 0.00 mg |
|
Chromium (mcg)* 0.00 mcg |
Copper (mg) 0.06 mg |
Fluroide (mg)* 0.00 mg |
|
Iodine (mcg)* 0.00 mcg |
Iron (mg) 1.23 mg |
Manganese (mg) 0.30 mg |
|
Molybdenum (mcg)* 0.00 mcg |
Selenium (mcg) 1.41 mcg |
Zinc (mg) 0.37 mg |
Carotenoids, Flavonoids, Phytonutrients
|
Theobromine (mg) 0.00 mg |
Phytosterols (mg)* 21.12 mg |
Stigmasterol (mg)* 0.00 mg |
|
Campesterol (mg)* 0.00 mg |
Beta-sitosterol (mg)* 0.00 mg |
Vit-A (mcg_RAE) 33.44 mcg_RAE |
|
Retinol (mcg) 0.00 mcg |
Carotene, beta (mcg) 396.00 mcg |
Carotene, alpha (mcg) 5.28 mcg |
|
Cryptoxanthin, beta (mcg) 0.00 mcg |
Lycopene (mcg) 0.00 mcg |
Lutein+zeaxanthin (mcg) 1399.20 mcg |
Amino Acids
|
Histidine (g)*0.07 g |
Isoleucine (g)*0.12 g |
Leucine (g)*0.13 g |
|
Lysine (g)*0.14 g |
Methionine (g)*0.03 g |
Phenylalanine (g)*0.09 g |
|
Threonine (g)*0.11 g |
Tryptophan (g)*0.03 g |
Valine (g)*0.14 g |
|
Alanine (g)*0.00 g |
Arginine (g)*0.18 g |
Aspartic acid (g)*0.00 g |
|
Cystine (g)*0.02 g |
Glutamic acid (g)*0.00 g |
Glycine (g)*0.00 g |
|
Hydroxyproline (g)*0.00 g |
Proline (g)*0.00 g |
Serine (g)*0.00 g |
|
Tyrosine (g)*0.00 g |
|
Fatty Acids
| Saturated Fatty Acids | ||
|
FA 4:0 (g)0.00 g |
FA 6:0 (g)0.00 g |
FA 8:0 (g)0.00 g |
|
FA 10:0 (g)0.00 g |
FA 12:0 (g)0.00 g |
FA 13:0 (g)*0.00 g |
|
FA 14:0 (g)0.00 g |
FA 15:0 (g)*0.00 g |
FA 16:0 (g)0.05 g |
|
FA 17:0 (g)*0.00 g |
FA 18:0 (g)0.00 g |
FA 20:0 (g)*0.00 g |
|
FA 22:0 (g)*0.00 g |
FA 24:0 (g)*0.00 g |
|
|
Monounsaturated Fatty |
Acids |
The good fats |
|
FA 14:1 (g)*0.00 g |
FA 15:1 (g)*0.00 g |
FA 16:1 undifferentiated (g)0.00 g |
|
FA 16:1 c (g)*0.00 g |
FA 16:1 t (g)*0.00 g |
FA 17:1 (g)*0.00 g |
|
FA 18:1 undifferentiated (g)0.02 g |
FA 18:1 c (g)*0.00 g |
FA 18:1 t (g)*0.00 g |
|
FA 20:1 (g)0.00 g |
FA 22:1 undifferentiated (g)0.00 g |
FA 22:1 c (g)*0.00 g |
|
FA 24:1 c (g)*0.00 g |
|
|
|
Polyunsaturated Fatty |
Acids |
More good fats |
|
FA 18:2 undifferentiated (g)0.04 g |
FA 18:2 n-6 c,c (g)*0.00 g |
FA 18:2 i (g)*0.00 g |
|
FA 18:2 t not further defined (g)*0.00 g |
FA 18:2 CLAs (g)*0.00 g |
FA 18:3 undifferentiated (g)0.09 g |
|
FA 18:3 n-3 c,c,c (g)*0.00 g |
FA 18:3 n-6 c,c,c (g)*0.00 g |
FA 18:3 i (g)*0.00 g |
|
FA 18:4 (g)0.00 g |
FA 20:2 n-6 c,c (g)*0.00 g |
FA 20:3 undifferentiated (g)*0.00 g |
|
FA 20:4 undifferentiated (g)0.00 g |
FA 20:5 n-3 (g)0.00 g |
FA 22:5 n-3 (g)0.00 g |
|
FA 22:6 n-3 (g)0.00 g |
|
Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.
Food manufacturers usually do not report all food nutrient values.
These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software
Copyright © 2007, by NutriCoach. All rights Reserved.