Brussels Sprouts: USDA Nutrition and Are They Healthy?

Brussels sprouts are the small, tightly packed buds that grow in rows up the tall stalk of a cabbage relative. Each one looks like a miniature cabbage, and botanically that is close to the truth: they belong to the same species as cabbage, broccoli, kale and kohlrabi. In USDA data, one raw cup supplies most of a day’s Daily Value for vitamin C and more than the full Daily Value for vitamin K, with a useful amount of fiber and very few calories. This guide covers Brussels sprouts nutrition from USDA numbers, how raw, boiled and frozen sprouts compare, what the research on their sulfur compounds does and does not show, who should pay attention to vitamin K, and a balanced answer to the question are Brussels sprouts healthy.

Peptide Labs does not sell Brussels sprouts or Brussels sprout products. This article is general nutrition information, not medical advice.

What are Brussels sprouts?

Brussels sprouts are a cultivated form of the wild cabbage species, the same species that gave us cabbage, broccoli, cauliflower, kale and kohlrabi. Instead of one big head, the plant forms dozens of small buds where the leaves meet a thick central stalk. Growers harvest them in the cool months, and you can find them loose, trimmed in bags, still on the stalk, or frozen.

Their flavor comes partly from glucosinolates, sulfur-containing compounds found throughout the cabbage family. A 2025 review in Critical Reviews in Food Science and Nutrition describes how these compounds break down when the plant is cut, chewed or heated, and how the breakdown products give cruciferous foods their pungent, sulfur smell. That is why long boiling can make sprouts taste and smell stronger, while quick roasting or sauteing tends to bring out sweeter, browned flavors.

Brussels sprouts nutrition facts (USDA)

The table below uses USDA FoodData Central (SR Legacy) values for three common forms, with the percent Daily Value (%DV) based on the FDA Daily Values used on food labels. FDC IDs: raw 170383, boiled without salt 169971, frozen and boiled without salt 169973. The serving sizes are the USDA portions for each entry, so they are not all the same size.

A few patterns stand out. Brussels sprouts are naturally low in sodium and fat, and most of their carbohydrate comes with fiber. The NIH Office of Dietary Supplements (ODS) vitamin C fact sheet names Brussels sprouts among the good food sources of vitamin C, next to peppers, kiwifruit, broccoli and strawberries. For a wider view of produce rich in these nutrients, see our lists of foods high in vitamin C, vitamin K sources and high fiber foods. Because they are low in starch, they also appear on our low carb foods list.

Raw, boiled or frozen: how the numbers change

Per 100 grams, USDA lists raw sprouts at 85 milligrams of vitamin C and boiled sprouts at 62, a drop that fits vitamin C’s known sensitivity to heat and water. Vitamin K per 100 grams is also somewhat lower in the boiled entry (177 versus 140 micrograms in USDA data), while folate is nearly the same. The frozen and boiled entry shows more fiber and folate per cup than the fresh boiled entry, partly because a cup of frozen sprouts packs in more weight.

Cooking method also changes the sulfur compounds. A 2024 lab study in the journal Foods compared several heat methods and found that sous-vide cooking caused larger glucosinolate losses than conventional cooking, and then measured what survived a simulated digestion. It was a test-tube study, so it says nothing about health effects in people, but it shows that preparation changes the chemistry. In practice, raw shaved sprouts, quick roasting and steaming all keep much of the vitamin C, and the right choice is the one you will actually eat.

Are Brussels sprouts healthy?

For most people, Brussels sprouts are a nutrient-dense vegetable: low in calories, high in vitamin C and vitamin K, with fiber, folate and some plant protein. That is a description of what they contain, not a promise of a particular effect. Glucosinolates and their breakdown products are an active area of research, but the studies on Brussels sprouts specifically are mostly lab analyses of the compounds and how cooking affects them. There are no large human trials showing that eating Brussels sprouts produces a specific health outcome, so be skeptical of articles that claim otherwise.

A fair answer to are Brussels sprouts healthy, then, is that they fit well into an eating pattern built on a variety of vegetables, and that a few groups have specific reasons to talk with a clinician first, covered below. If you are comparing greens, our guides to leafy green vegetables, kale and spinach use the same USDA approach.

Vitamin K and blood thinners

Vitamin K helps the body make clotting proteins. The ODS vitamin K fact sheet explains that people taking warfarin and similar anticoagulants need to keep a consistent intake of vitamin K from food and supplements, because sudden changes can raise or lower the medicine’s effect. MedlinePlus gives the same advice: eat consistent amounts of vitamin K-containing foods. That does not mean Brussels sprouts are off limits; it means a sudden jump or drop in how often you eat them is worth discussing with your prescriber. Our vitamin K guide covers this in more detail.

Why they can cause gas

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) lists cruciferous vegetables among the foods that can cause gas, and Brussels sprouts belong to that family. NIDDK suggests keeping a food diary to see which foods affect you and talking with a doctor or dietitian. Our article on gas and bloating explains the common causes and when symptoms need a medical check.

Thyroid and goitrogens

Cruciferous vegetables contain goitrogens, substances that can interfere with how the thyroid uses iodine. The ODS iodine fact sheet says this is mainly a concern for people in areas prone to iodine deficiency, and that for most people with adequate iodine intake, reasonable amounts of these foods are not a concern. If you have a thyroid condition, ask your clinician. Our iodine guide covers food sources of iodine.

How to choose, store and cook Brussels sprouts

• Choose firm, bright green sprouts with tight leaves; yellowing outer leaves are easy to peel off.
• Similar sizes cook more evenly; halve large sprouts so the centers soften.
• Store unwashed in the refrigerator and rinse just before cooking.
• Trim the dry stem end and pull away any loose or damaged outer leaves.
• Roast cut side down until browned, saute in a hot pan, steam until just tender, or shave raw into a slaw with a bright dressing.
• Frozen sprouts are convenient and, in USDA data, keep plenty of vitamin C and vitamin K.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Spinach: Nutrition, Benefits and Raw vs Cooked Spinach, Cabbage Benefits and Nutrition: Red vs Green Cabbage, Foods High in Vitamin K: USDA List, K1 vs K2 and Warfarin Notes.