Brussels sprouts are a popular vegetable that are low in calories but high in nutrients. In fact, 1 oz of Brussels sprouts (without salt, drained, cooked, boiled) contains only 10 calories. Despite their diminutive size, Brussels sprouts are a nutritional powerhouse, packed with fiber, vitamins, and minerals.
In addition to their low calorie count, a serving of Brussels sprouts provides 2 grams of carbs and 1 gram of protein. They are also rich in vitamins C, K, and folate, as well as minerals such as potassium and iron.
If you are looking for a tasty and nutritious addition to your diet, Brussels sprouts are a great choice. In this article, we will explore the various benefits of eating Brussels sprouts, as well as some easy ways to cook and incorporate them into your meals.
Calories in 1 Oz Brussels Sprouts
As we mentioned earlier, 1 oz of Brussels sprouts (without salt, drained, cooked, boiled) contains just 10 calories. This makes them a great choice for anyone looking to reduce their calorie intake, without sacrificing on taste or nutrition.
Carbs in 1 Oz Brussels Sprouts
A serving of Brussels sprouts contains 2 grams of carbs, making them a low-carb vegetable that can still provide plenty of energy and nutrients. In fact, the carbs in Brussels sprouts are mostly made up of fiber, which can help regulate digestion and promote a feeling of fullness.
Protein in 1 Oz Brussels Sprouts
While Brussels sprouts are not a primary source of protein, a 1 oz serving still provides 1 gram of this essential macronutrient. This may not seem like much, but combined with other protein sources in your diet, Brussels sprouts can help support muscle growth and repair.
Fat in 1 Oz Brussels Sprouts
Brussels sprouts are a low-fat food, with just 0.2 grams of fat in a 1 oz serving. This makes them a great option for anyone looking to reduce their overall fat intake or maintain a healthy weight.
Vitamins in 1 Oz Brussels Sprouts
Brussels sprouts are packed with vitamins, including vitamin C, vitamin K, and folate. Vitamin C is important for immune function and skin health, while vitamin K helps with blood clotting and bone health. Folate, on the other hand, is essential for cell growth and development, especially during pregnancy.
Minerals in 1 Oz Brussels Sprouts
In addition to vitamins, Brussels sprouts also contain a number of important minerals, including potassium, iron, and calcium. Potassium is important for heart health and blood pressure regulation, while iron is essential for producing red blood cells and transporting oxygen throughout the body. Calcium, meanwhile, is important for bone health and preventing osteoporosis.
Fiber in 1 Oz Brussels Sprouts
As mentioned earlier, Brussels sprouts are a great source of fiber. In a 1 oz serving, there are 1 gram of fiber, which can help regulate digestion, promote a healthy gut, and even lower cholesterol levels.
Benefits of Eating 1 Oz Brussels Sprouts
There are numerous benefits to incorporating Brussels sprouts into your diet. First and foremost, they are an excellent source of vitamins, minerals, and fiber, making them a great addition to any healthy diet. They can also help support immune function, bone health, and heart health, among other benefits. Some studies have even suggested that the compounds found in Brussels sprouts may help protect against cancer and other chronic diseases.
Ways to Cook 1 Oz Brussels Sprouts
Brussels sprouts can be cooked in a variety of ways, depending on your preferences and dietary restrictions. Some popular cooking methods include roasting, sautéing, steaming, and even grilling. They can also be added to soups, stews, and salads for an extra boost of nutrition. Just be sure not to overcook them, as this can cause them to become too soft and lose some of their nutritional value.
How to Incorporate 1 Oz Brussels Sprouts into Your Diet
If you are looking to add more Brussels sprouts into your diet, there are plenty of delicious and easy ways to do so. You can try adding them to your breakfast omelet, mixing them in with your lunchtime salad, or serving them as a side dish for dinner. You can even experiment with different seasonings and spices to find a flavor combination that you love.
Remember, small changes can lead to big results. By incorporating just one ounce of Brussels sprouts into your diet each day, you can increase your intake of vitamins, minerals, and fiber, while reducing your calorie intake and promoting overall health.
5 FAQ About Cooked Brussels Sprouts
1. How many calories are in one ounce of cooked Brussels sprouts?
There are 10 calories in one ounce of cooked Brussels sprouts without added salt.
2. What are some health benefits of eating cooked Brussels sprouts?
Cooked Brussels sprouts are rich in vitamins and minerals, including vitamin C, vitamin K, and potassium. They also contain fiber and antioxidants, and may help reduce the risk of certain chronic diseases.
3. How should I cook Brussels sprouts?
Brussels sprouts can be boiled, roasted, grilled, or sautéed. To boil, bring a pot of salted water to boil, add the Brussels sprouts, and cook for 7-10 minutes until tender. To roast, toss the Brussels sprouts with olive oil and seasonings, then roast in the oven until tender and browned, about 20-25 minutes.
4. Is it safe to eat cooked Brussels sprouts every day?
Yes, it is safe to eat Brussels sprouts every day as long as you're not allergic to them. However, it's important to vary your diet and consume a variety of fruits, vegetables, whole grains, and lean proteins to ensure you're getting all the nutrients you need.
5. Are there any downsides to eating cooked Brussels sprouts?
While cooked Brussels sprouts are generally healthy, some people may experience bloating, gas, or discomfort after eating them. This is due to their high fiber content and may be alleviated by cooking them thoroughly and drinking plenty of water.