If you are looking for a low-calorie vegetable that is high in nutrition, then Brussels sprouts should be on your list. A cup of cooked Brussels sprouts contains only 88 calories, making it a great option for weight watchers. But the benefits of this cruciferous vegetable don't stop at just the low calorie count.

Cooked Brussels sprouts are a great source of vitamins C, K and folate, along with essential minerals like potassium and calcium. They are also rich in antioxidants and anti-inflammatory compounds that can help protect against chronic diseases like cancer and heart disease.

In this article, we'll explore the nutritional benefits, culinary uses, different varieties, and ways to select, store and cook this versatile vegetable.

Nutritional Information of Cooked Brussels Sprouts

One cup of cooked Brussels sprouts (156 g) contains:

• calories: 88
• Protein: 4 g
• Fat: 0.9 g
• Carbohydrates: 20 g
• Fiber: 8 g
• Vitamin C: 161% of the Daily Value (DV)
• Vitamin K: 273% of the DV
• Folate: 25% of the DV
• Potassium: 14% of the DV

Additionally, cooked Brussels sprouts are a good source of calcium, iron and magnesium.

Health Benefits of Cooked Brussels Sprouts

Brussels sprouts are one of the healthiest vegetables you can eat, loaded with vitamins, fiber, and disease-fighting nutrients. Here are some of the potential health benefits of cooked Brussels sprouts:

• Reduce inflammation: The sulfur compounds in Brussels sprouts have anti-inflammatory effects that may help reduce chronic inflammation in the body, which is linked to many diseases.
• Lower cancer risk: The glucosinolates in Brussels sprouts can help activate enzymes that detoxify carcinogens and prevent DNA damage that can lead to cancer.
• Improve heart health: The fiber, potassium, and folate in Brussels sprouts may help reduce blood pressure, promote healthy cholesterol levels, and support overall heart health.
• Boost immune function: The high vitamin C content of Brussels sprouts can help improve immune function, particularly in older adults.

Eating Brussels sprouts regularly may also improve digestion and reduce the risk of certain gut infections.

Culinary Uses of Cooked Brussels Sprouts

Brussels sprouts can be cooked in a variety of ways, and their mild, nutty flavor makes them a versatile addition to many dishes. Here are some culinary uses of cooked Brussels sprouts:

• Sautéed: Heat oil or butter in a pan and add thinly sliced or halved Brussels sprouts with a pinch of salt and pepper. Cook until tender and lightly browned.
• Roasted: Preheat the oven to 400°F. Toss halved Brussels sprouts with oil, salt and pepper, and roast on a baking sheet until crisp and golden brown, about 20-25 minutes.
• Steamed: Cut off the stems and remove any damaged leaves. Bring a pot of salted water to a boil and add the sprouts. Steam until tender, about 5-7 minutes.
• Grilled: Preheat the grill to medium-high heat. Toss the Brussels sprouts with oil, salt and pepper, and place them on skewers. Grill for 5-7 minutes on each side until tender and charred.

Cooked Brussels sprouts can also be used in salads, stir-fries, gratins, soups and stews.

How to Select and Store Brussels Sprouts?

When selecting Brussels sprouts, look for firm and compact heads that are bright green in color. Avoid those that are yellowing, wilted or have black spots. Larger sprouts tend to be tough and bitter. Brussels sprouts can be stored in the refrigerator for up to a week. Keep them unwashed in a plastic bag with the air squeezed out, or in a covered container. Wash them just before using to prevent spoilage and loss of nutrients.

How to Cook Brussels Sprouts?

Brussels sprouts can be cooked in many ways to suit your taste preferences. Here is a simple recipe for cooking Brussels sprouts:

• Trim the ends and remove any yellowing leaves from the sprouts.
• Cut the sprouts in half and toss them into a pot of boiling salted water. Cook for about 5-7 minutes, until tender but still crisp.
• Drain the sprouts and shock them in a bowl of ice water to stop the cooking process.
• Heat some butter or oil in a skillet over medium heat. Add some minced garlic and sauté for a minute.
• Add the cooked sprouts to the pan and sauté until lightly browned, 3-5 minutes. Season with salt and pepper to taste.

Experiment with different cooking methods and flavorings to find what suits you best.

Varieties of Brussels Sprouts

Brussels sprouts come in many varieties, each with their own unique characteristics. Here are some of the most popular types:

• Jade Cross: A popular hybrid variety that is easy to grow and has a mild flavor.
• Diesel: Known for its large size and sweet, nutty flavor.
• Falstaff: A red variety that is sweeter and milder than green Brussels sprouts.
• Oliver: A disease-resistant variety that is sweet and tender with small, oval-shaped sprouts.
• Long Island Improved: A heirloom variety that produces large, uniform sprouts with a nutty flavor.

Nutritional Comparison with Other Vegetables

Although Brussels sprouts are not the most popular vegetable, they are certainly one of the most nutritious. Here is a comparison of the nutritional values of cooked Brussels sprouts with other vegetables (per cup):

• Brussels sprouts: 88 calories, 4 g protein, 20 g carbohydrates, 8 g fiber, 161% DV vitamin C, 273% DV vitamin K, 25% DV folate, 14% DV potassium.
• Broccoli: 55 calories, 4 g protein, 12 g carbohydrates, 5 g fiber, 168% DV vitamin C, 245% DV vitamin K, 14% DV folate, 8% DV potassium.
• Cauliflower: 28 calories, 2 g protein, 5 g carbohydrates, 3 g fiber, 77% DV vitamin C, 20% DV vitamin K, 14% DV folate, 5% DV potassium.
• Kale: 36 calories, 3 g protein, 7 g carbohydrates, 2 g fiber, 134% DV vitamin C, 684% DV vitamin K, 9% DV folate, 5% DV potassium.

As you can see, Brussels sprouts beat most vegetables in terms of their vitamin and mineral content.

Raw vs. Cooked Brussels Sprouts

Both raw and cooked Brussels sprouts have their own set of benefits. Raw Brussels sprouts are richer in certain nutrients like vitamin C and may contain more cancer-fighting compounds than cooked Brussels sprouts. However, cooking Brussels sprouts can improve their taste and texture, and may increase the availability of certain nutrients like folate and antioxidants. It also helps break down the tough fibers that can cause digestive discomfort in some people. In general, including both raw and cooked Brussels sprouts in your diet can provide the most benefits.

Side Effects of Eating Brussels Sprouts

Brussels sprouts are generally safe and healthy for most people, but there are some potential side effects to be aware of:

• Gas and bloating: Brussels sprouts contain carbohydrates called raffinose, which can be difficult to digest for some people and cause gas and bloating.
• Thyroid issues: Brussels sprouts contain goitrogens, which can interfere with the function of the thyroid gland if consumed in excess. However, cooking Brussels sprouts can significantly reduce their goitrogenic activity.
• Food allergies: Some people may be allergic to Brussels sprouts or other cruciferous vegetables and develop symptoms like hives, itching, and difficulty breathing.

If you experience any of these symptoms after eating Brussels sprouts, talk to your healthcare provider.

Interesting Facts about Brussels Sprouts

• Brussels sprouts are one of the few vegetables that originated in Europe, specifically in the region now known as Belgium.
• The name 'Brussels sprouts' comes from the fact that they were first cultivated in the Brussels region in the 16th century.
• Most Brussels sprouts are harvested by hand, which makes them one of the most labor-intensive vegetables to produce.
• Brussels sprouts are an excellent source of vitamin K, which is important for bone health and blood clotting.
• A single Brussels sprout plant can produce over 1,000 sprouts during its growing season.