Brussel Sprouts Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 43

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 15mg %1

Total Carbohydrate 8g %2

Dietary Fiber 4g %14

Total Sugars 2g

Protein 4g

Vitamin D 0.0IU %0

Calcium 26.0mg %2

Iron 0.5mg %2

Potassium 290mg %7

Phosphorus 56.0mg %5

* 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.

Vitamins in brussel sprouts

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Choline, total 18.1mg %3

Vitamin B3 (Niacin) 0.5mg %3

Vitamin E 0.5mg %3

Vitamin B5 (Pantothenic acid) 0.3mg %7

Vitamin B1 (Thiamin) 0.1mg %9

Vitamin B2 (Riboflavin) 0.1mg %9

Vitamin B6 0.3mg %22

Vitamin A 926.0IU %31

Vitamin C 45.7mg %51

Vitamin K 193.5µg %161

Minerals in brussel sprouts

Sodium 15.0mg %1

Selenium 0.6µg %1

Zinc 0.2mg %2

Calcium 26.0mg %2

Iron 0.5mg %3

Copper 0.0mg %4

Magnesium 18.0mg %4

Phosphorus 56.0mg %6

Potassium 290.0mg %8

Manganese 0.2mg %9

Amino Acids in brussel sprouts

Methionine 0.0g %4

Leucine 0.2g %6

Lysine 0.2g %7

Cystine 0.0g %7

Valine 0.2g %9

Isoleucine 0.1g %10

Histidine 0.1g %11

Phenylalanine 0.1g %11

Threonine 0.1g %12

Tryptophan 0.0g %13

Fatty Acids in brussel sprouts

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of brussel sprouts is 50.0/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Brussel Sprouts has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 41
Lysine 45 42
Valine 39 42
Isoleucine 30 36
Histidine 15 21
Threonine 23 33
Tryptophan 6 10
Met+Cys 22 15
Phe+Tyr 30 27

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in brussel sprouts is 4.2 which makes it a medium P:E food.

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Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of brussel sprouts is 0.4 which makes it a low energy density food.

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How nutritious is this food?

Micronutrients in brussel sprouts as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that brussel sprouts is lacking.

Nutrient Density Score for brussel sprouts is 28/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for brussel sprouts

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 7.06 <12
Potassium:Sodium 19.33 >2
Caclcium:Magnesium 1.44 <2
Iron:Copper 14.71 <15
Calcium:Phosphorus 0.46 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 79%

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Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with low insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

58% of insulinogenic calories