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Brussels sprout nutrition, glycemic index, calories, net carbs & more

Brussels sprouts, raw
*all the values are displayed for the amount of 100 grams

Brussels sprout Glycemic index (GI)

N/A
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 21, 2021
Education: General Medicine at YSMU

Brussels sprouts are low in sugars but high in dietary fiber. Even though an exact number for the glycemic index of brussels sprouts is unclear, it can be assumed to be very low.

Brussels sprouts are classified as cruciferous vegetables. Vegetables of this group share certain nutritional benefits.

Multiple studies have concluded that a higher intake of cruciferous vegetables can lead to a decreased risk of developing type 2 diabetes mellitus (1, 2).

However, in contrast to those studies, one research found that cruciferous vegetables contain a compound called glucosinolate, which may be associated with a moderately higher risk of diabetes (3).

In summary, brussels sprouts have a low glycemic index and can be advised to people with diabetes to consume in moderation.

References

  1. https://www.sciencedirect.com/science/article/abs/pii/S1751991815001825
  2. https://onlinelibrary.wiley.com/doi/pdf/10.1111/jdi.12376
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6669329/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 21, 2021

Important nutritional characteristics for Brussels sprout

Brussels sprout
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
N/A (-)
Insulin index ⓘ
N/A
Calories
43
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
5.15 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (88 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.1 (alkaline)
90% Vitamin C
81% Potassium
79% Vitamin A
78% Fiber
73% Folate, food
Explanation: The given food contains more Vitamin C than 90% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Potassium, Vitamin A, Fiber, and Folate, food.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 13% 53% 17% 30% 35% 4% 12% 24% 44% 9% 11%
Calcium: 42 mg of 1,000 mg 4%
Iron: 1.4 mg of 8 mg 18%
Magnesium: 23 mg of 420 mg 5%
Phosphorus: 69 mg of 700 mg 10%
Potassium: 389 mg of 3,400 mg 11%
Sodium: 25 mg of 2,300 mg 1%
Zinc: 0.42 mg of 11 mg 4%
Copper: 0.07 mg of 1 mg 8%
Manganese: 0.337 mg of 2 mg 15%
Selenium: 1.6 µg of 55 µg 3%
Choline: 19.1 mg of 550 mg 3%

Mineral chart - relative view

Potassium
389 mg
TOP 19%
Calcium
42 mg
TOP 37%
Manganese
0.337 mg
TOP 43%
Magnesium
23 mg
TOP 50%
Iron
1.4 mg
TOP 50%
Copper
0.07 mg
TOP 69%
Phosphorus
69 mg
TOP 72%
Zinc
0.42 mg
TOP 73%
Choline
19.1 mg
TOP 76%
Selenium
1.6 µg
TOP 79%
Sodium
25 mg
TOP 80%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Vitamin A: 754 IU of 5,000 IU 15%
Vitamin E : 0.88 mg of 15 mg 6%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 85 mg of 90 mg 94%
Vitamin B1: 0.139 mg of 1 mg 12%
Vitamin B2: 0.09 mg of 1 mg 7%
Vitamin B3: 0.745 mg of 16 mg 5%
Vitamin B5: 0.309 mg of 5 mg 6%
Vitamin B6: 0.219 mg of 1 mg 17%
Folate: 61 µg of 400 µg 15%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 177 µg of 120 µg 148%

Vitamin chart - relative view

Vitamin C
85 mg
TOP 10%
Vitamin A
754 IU
TOP 21%
Folate
61 µg
TOP 32%
Vitamin B1
0.139 mg
TOP 41%
Vitamin K
177 µg
TOP 42%
Vitamin B6
0.219 mg
TOP 47%
Vitamin E
0.88 mg
TOP 48%
Vitamin B2
0.09 mg
TOP 71%
Vitamin B3
0.745 mg
TOP 73%
Vitamin B5
0.309 mg
TOP 73%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

4% 9% 86% 2%
Protein:
Daily Value: 7%
3.38 g of 50 g
7%
Fats:
Daily Value: 0%
0.3 g of 65 g
0%
Carbs:
Daily Value: 3%
8.95 g of 300 g
3%
Water:
Daily Value: 4%
86 g of 2,000 g
4%
Other:
1.37 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 40% 35% 29% 17% 22% 10% 17% 26% 33%
Tryptophan: 37 mg of 280 mg 13%
Threonine: 120 mg of 1,050 mg 11%
Isoleucine: 132 mg of 1,400 mg 9%
Leucine: 152 mg of 2,730 mg 6%
Lysine: 154 mg of 2,100 mg 7%
Methionine: 32 mg of 1,050 mg 3%
Phenylalanine: 98 mg of 1,750 mg 6%
Valine: 155 mg of 1,820 mg 9%
Histidine: 76 mg of 700 mg 11%

Fat type information

153%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g

Carbohydrate type breakdown

0.46% 0.81% 0.93%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Brussels sprout

2.2% 3.8% 2.95%
Sugar: 2.2 g
Fiber: 3.8 g
Other: 2.95 g

All nutrients for Brussels sprout per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 56% 5.15g 10.5 times less than Chocolate Chocolate
Protein 8% 68% 3.38g 1.2 times more than Broccoli Broccoli
Fats 0% 85% 0.3g 111 times less than Cheese Cheese
Carbs 3% 51% 8.95g 3.1 times less than Rice Rice
Calories 2% 90% 43kcal 1.1 times less than Orange Orange
Fructose 1% 86% 0.93g 6.3 times less than Apple Apple
Sugar N/A 59% 2.2g 4.1 times less than Coca-Cola Coca-Cola
Fiber 15% 22% 3.8g 1.6 times more than Orange Orange
Calcium 4% 37% 42mg 3 times less than Milk Milk
Iron 18% 50% 1.4mg 1.9 times less than Beef Beef
Magnesium 5% 50% 23mg 6.1 times less than Almond Almond
Phosphorus 10% 72% 69mg 2.6 times less than Chicken meat Chicken meat
Potassium 11% 19% 389mg 2.6 times more than Cucumber Cucumber
Sodium 1% 80% 25mg 19.6 times less than White Bread White Bread
Zinc 4% 73% 0.42mg 15 times less than Beef Beef
Copper 8% 69% 0.07mg 2 times less than Shiitake Shiitake
Vitamin A 15% 21% 754IU 22.2 times less than Carrot Carrot
Vitamin E 6% 48% 0.88mg 1.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 94% 10% 85mg 1.6 times more than Lemon Lemon
Vitamin B1 12% 41% 0.14mg 1.9 times less than Pea Pea
Vitamin B2 7% 71% 0.09mg 1.4 times less than Avocado Avocado
Vitamin B3 5% 73% 0.75mg 12.8 times less than Turkey meat Turkey meat
Vitamin B5 6% 73% 0.31mg 3.7 times less than Sunflower seed Sunflower seed
Vitamin B6 17% 47% 0.22mg 1.8 times more than Oat Oat
Folate 15% 32% 61µg Equal to Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 148% 42% 177µg 1.7 times more than Broccoli Broccoli
Tryptophan 0% 88% 0.04mg 8.2 times less than Chicken meat Chicken meat
Threonine 0% 88% 0.12mg 6 times less than Beef Beef
Isoleucine 0% 89% 0.13mg 6.9 times less than Salmon Salmon
Leucine 0% 91% 0.15mg 16 times less than Tuna Tuna
Lysine 0% 88% 0.15mg 2.9 times less than Tofu Tofu
Methionine 0% 91% 0.03mg 3 times less than Quinoa Quinoa
Phenylalanine 0% 91% 0.1mg 6.8 times less than Egg Egg
Valine 0% 89% 0.16mg 13.1 times less than Soybean Soybean
Histidine 0% 88% 0.08mg 9.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 84% 0.06g 95.1 times less than Beef Beef
Monounsaturated Fat N/A 88% 0.02g 426 times less than Avocado Avocado
Polyunsaturated fat N/A 81% 153g 3.2 times more than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 25mg
3%
Total Carbohydrate 9g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 42mg 4%

Iron 1mg 13%

Potassium 389mg 11%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Brussels sprout nutrition infographic

Brussels sprout nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.