Brussels sprouts are a nutritious and low-calorie vegetable that can be a satisfying part of any diet. In a 100g serving of cooked Brussels sprouts (from fresh, with added fat in cooking), you can expect to find about 55 calories.

Not only are they low in calories, but Brussels sprouts are also a great source of dietary fiber, which promotes digestive health. They're also high in vitamin C, vitamin K, and vitamin A, as well as other essential vitamins and minerals.

In this article, we'll explore the many nutritional benefits of Brussels sprouts, as well as some tips for preparing and serving them to maximize their health benefits.

Calories and Macronutrients in Cooked Brussels Sprouts

As mentioned earlier, a 100g serving of cooked Brussels sprouts contains about 55 calories. It also provides a healthy mix of macronutrients, including 4 grams of protein and 4 grams of dietary fiber. Additionally, it is a good source of carbohydrates, with 10 grams in each serving.

Vitamins and Minerals in Cooked Brussels Sprouts

Cooked Brussels sprouts are packed with vitamins and minerals, including vitamin C, vitamin K, and vitamin A. One serving of cooked Brussels sprouts contains over 100% of the recommended daily value of vitamin C and over 300% of the recommended daily value of vitamin K. They also contain potassium, calcium, and iron, as well as antioxidants that have been shown to have anti-inflammatory effects. If you're looking for a nutrient-dense vegetable to add to your diet, cooked Brussels sprouts are an excellent choice.

How to Prepare Brussels Sprouts for Optimal Nutrition

To get the most out of Brussels sprouts nutritionally, it's important to cook them properly. The best way to do this is to steam or sauté them, rather than boiling or roasting them, which can diminish their nutritional content. When preparing Brussels sprouts, make sure to remove any damaged or discolored leaves, and cut off the tough stem end. You can also cut them in half or quarters to speed up cooking time. Be sure to add a healthy fat source, such as olive oil or butter, when cooking Brussels sprouts to help your body absorb the fat-soluble vitamins they contain.

The Health Benefits of Cooked Brussels Sprouts

Cooked Brussels sprouts offer a variety of health benefits, from aiding digestion to supporting immune function. The high fiber content in Brussels sprouts promotes healthy digestion and can even help prevent constipation. The vitamin C in Brussels sprouts is also important for immune function, helping to protect against illness and disease. Additionally, the antioxidants in Brussels sprouts have been shown to have anti-inflammatory effects, which can help reduce the risk of chronic diseases such as heart disease and diabetes. Overall, incorporating cooked Brussels sprouts into your diet is an easy way to boost your overall health and wellbeing.

Cooked Brussels Sprouts as Part of a Balanced Diet

While cooked Brussels sprouts offer many health benefits, it's important to remember that they're just one part of a balanced diet. Make sure to include a variety of fruits, vegetables, whole grains, and lean protein sources in your meals to meet all of your nutrient needs.

How to Store Cooked Brussels Sprouts

If you have leftover cooked Brussels sprouts, they can be stored in an airtight container in the refrigerator for up to five days. However, cooked Brussels sprouts can develop a strong odor when stored in the fridge, so it's best to store them separately from other foods. To reheat cooked Brussels sprouts, simply steam them for a few minutes or until heated through.

Delicious Ways to Serve Cooked Brussels Sprouts

Cooked Brussels sprouts can be a tasty addition to many meals. They can be roasted with garlic and olive oil, sautéed with bacon, or thrown into a stir-fry for added texture and flavor. You can also add Brussels sprouts to salads or use them as a side dish to accompany roasted chicken, pork, or beef. Get creative in the kitchen and find new ways to incorporate cooked Brussels sprouts into your favorite meals.

Cooked Brussels Sprouts vs. Raw: Which is Better?

While both cooked and raw Brussels sprouts offer nutritional benefits, cooking them can actually increase their antioxidant content. Cooking Brussels sprouts also makes them easier to digest, as the cooking process breaks down some of the tough fibers in the vegetable. Ultimately, whether you prefer your Brussels sprouts cooked or raw is up to personal preference. Just be sure to include them in your diet to reap their many health benefits.

The Risks of Eating Too Many Cooked Brussels Sprouts

While Brussels sprouts are generally safe to eat, consuming too many can cause some uncomfortable side effects. Because they're high in fiber, eating too many Brussels sprouts can lead to gas, bloating, and abdominal discomfort. Additionally, some people may be sensitive to the sulfur compounds in Brussels sprouts, which can cause an upset stomach or even diarrhea. If you experience any discomfort after eating Brussels sprouts, try reducing your portion size or eating them less frequently.

Cooked Brussels Sprouts and Digestive Health

Brussels sprouts are a great source of dietary fiber, which can promote digestive health and prevent constipation. In addition to their fiber content, Brussels sprouts contain antioxidants that have been linked to anti-inflammatory effects in the gut, which can help reduce the risk of inflammatory bowel diseases like Crohn's disease and ulcerative colitis. Overall, incorporating cooked Brussels sprouts into your diet can have many positive effects on digestive health.