Like them or not, Brussels Sprouts have many benefits for our bones, and for those with osteopenia or osteoporosis, these should be included in the diet. Take a look at what these offer in nutrition.
Raw Brussels sprouts (per 100 g / about 3.5 oz) provide approximately 43 kcal, with high levels of vitamin C and vitamin K, good fiber, and moderate amounts of other vitamins, minerals, and protein. Values are based primarily on USDA data. 1
Based on 100 g (raw)
- Calories: 43 kcal
- Water: ~86 g
- Protein: 3.4 g
- Total fat: 0.3 g (mostly polyunsaturated; saturated fat ~0.06 g)
- Carbohydrates: ~9 g
They are low in calories and fat, with a notable fiber content that supports digestion. 2
Key vitamins (per 100 g raw)
- Vitamin C: 85 mg
- Vitamin K: 177 mcg
- Folate (B9): 61 mcg
- Vitamin B6: 0.22 mg
- Thiamin (B1): 0.14 mg
- Smaller amounts of vitamin A (as beta-carotene/RAE ~38 mcg), vitamin E (~0.88 mg), riboflavin, niacin, and pantothenic acid. 3
Key minerals (per 100 g raw)
- Potassium: 389 mg
- Manganese: 0.34 mg
- Iron: 1.4 mg
- Phosphorus: 69 mg
- Magnesium: 23 mg
- Calcium: 42 mg
- Smaller amounts of zinc, copper, and selenium; sodium is low (~25 mg). 4
Notes on cooked Brussels sprouts. Cooking (e.g., boiling) reduces some water-soluble nutrients such as vitamin C while concentrating others by weight in some cases due to water loss. A typical half-cup (~78 g) of cooked Brussels sprouts has about 28 kcal, ~2 g protein, ~5.5 g carbs (including ~2 g fiber), high vitamin K (~91% DV), and substantial vitamin C (~54% DV). One cup of boiled sprouts (~156 g) provides roughly 56 kcal. 5 Nutrient amounts can vary slightly by variety, growing conditions, freshness, and exact preparation. Brussels sprouts are a nutrient-dense cruciferous vegetable, particularly notable for vitamins C and K relative to their low calorie content. For the most precise values for a specific product or preparation, check current USDA FoodData Central entries or packaged food labels.
Remember: Healthy Bones Are Happy Bones!
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