Brussels Sprouts

Overview

Brussels sprouts are cruciferous vegetables providing glucosinolate-derived isothiocyanates, folate, and fibre at moderate energy density [1]. Crucifer sulfur compounds support glutathione-linked antioxidant strategies [1].

Within the BRAIN Diet framework, Brussels sprouts contribute folate and crucifer diversity; folate supports methylation and neurochemical synthesis pathways [2].

Key Nutritional Highlights

• Crucifer isothiocyanate / Nrf2 pathway interest similar to broccoli [1].
• Folate and fibre at ~43 kcal per 100 g; supports one-carbon nutrient intake [2].
• Sulfur-containing vegetable within glutathione precursor strategies [1].
• Roasting acceptable; excessive charring increases heat-derived compounds.

Food Context

Synergies

• Part of diverse cruciferous vegetable intake; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
• Pair with other sulfur-containing vegetables for synergistic effects

Preparation

• Light cooking or raw consumption may preserve compounds; gentle cooking preserves nutrients
• Supports glutathione synthesis; glutathione (GSH) is one of the body's major antioxidants

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	53 kcal	—
Protein	3.5 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	9.4 g	—
Fibre	3.5 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.9 mg	4.7%
Calcium	24 mg	2.4%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, BRUSSELS SPROUTS, FDC ID 2135279, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

4 substances in this food

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin C (Ascorbate)

Antioxidant; supports iron absorption; neuronal SVCT2 transport

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

References

[1] Crucifer isothiocyanate / Nrf2 pathway interest similar to broccoli. Houghton & Fassett 2016. Sulforaphane and Other Nutrigenomic Nrf2 Activators: Can the Clinician’s Expectation Be Matched by the Reality?

[2] Folate and fibre at ~43 kcal per 100 g; supports one-carbon nutrient intake. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review