Did you know that 1 oz of cooked Brussels sprouts with added fat is only 16 calories? This makes it a great choice for anyone watching their caloric intake. But Brussels sprouts aren't just low in calories. They also pack a nutritious punch, containing a variety of vitamins and minerals.

In fact, just 1 cup of cooked Brussels sprouts provides over 100% of your daily recommended intake of vitamin C and vitamin K. Plus, they're a good source of fiber and antioxidants. So, if you're looking to add more nutrient-dense foods to your diet, Brussels sprouts are a great choice.

In this article, we'll explore the caloric value of cooked Brussels sprouts with added fat, their nutrition profile, different types of fat that can be used in cooking, various cooking methods, health benefits, and more. So, let's get started!

Caloric Value per 1 Oz of Cooked Brussels Sprouts with Added Fat

When it comes to calorie counting, it's important to consider the fat that's added during cooking. While Brussels sprouts on their own are very low in calories, things like oil or butter can quickly add up. For example, just 1 tablespoon of olive oil contains 120 calories. So, how many calories are in 1 oz of cooked Brussels sprouts with added fat? On average, it's around 50-60 calories. However, the exact number will depend on the type and amount of fat used in cooking.

Brussels Sprout Nutrition Profile

As mentioned earlier, Brussels sprouts are a great source of vitamins C and K. They also contain smaller amounts of other vitamins like vitamin A, folate, and vitamin E. In terms of minerals, Brussels sprouts are a good source of potassium, calcium, and iron. Additionally, Brussels sprouts are high in antioxidants like kaempferol and quercetin. These compounds help to protect against cell damage and inflammation in the body. Plus, the fiber in Brussels sprouts can help improve gut health and promote feelings of fullness.

Types of Fat in Cooked Brussels Sprouts

There are many different types of fat that can be used when cooking Brussels sprouts. Some common ones include olive oil, butter, coconut oil, and avocado oil. While they all contain calories, they each have different nutritional values. For example, olive oil is a good source of healthy fats like monounsaturated and polyunsaturated fats. These fats can help lower cholesterol levels and reduce inflammation in the body. On the other hand, butter is high in saturated fat, which can raise cholesterol levels and increase the risk of heart disease.

Cooking Methods for Brussels Sprouts

There are several ways to prepare Brussels sprouts, including roasting, steaming, sautéing, and boiling. While they can all result in delicious Brussels sprouts, some methods are better for preserving nutrients than others. For example, steaming Brussels sprouts can help retain more of their water-soluble vitamins like vitamin C and folate. On the other hand, boiling Brussels sprouts can lead to a loss of nutrients as they leach into the cooking water.

Health Benefits of Cooked Brussels Sprouts

Thanks to their many vitamins, minerals, and antioxidants, Brussels sprouts offer a variety of health benefits. For example, the fiber in Brussels sprouts can help improve digestive health and regulate blood sugar levels. Additionally, the antioxidants found in Brussels sprouts can help protect against chronic diseases like heart disease and cancer. Plus, vitamin K is important for healthy bones and may help reduce the risk of osteoporosis.

Brussels Sprouts as a Low-Calorie Side Dish

As we mentioned earlier, cooked Brussels sprouts with added fat are very low in calories. This makes them an excellent choice for those trying to lose weight or maintain a healthy weight. But the benefits of Brussels sprouts go beyond just their low calorie count. They also provide a variety of vitamins, minerals, and fiber, making them a nutritious addition to any meal. Plus, their mild yet slightly sweet flavor pairs well with many different foods.

Importance of Portion Control when Eating Cooked Brussels Sprouts

Although Brussels sprouts are low in calories, eating too much of anything can still lead to weight gain. And if you're adding fat to your Brussels sprouts during cooking, those calories can add up quickly. So, what's a reasonable serving size when it comes to Brussels sprouts? Generally, 1 cup of cooked Brussels sprouts is a good portion size. This will provide around 50-60 calories, depending on the amount of fat added during cooking.

Ways to Flavor Cooked Brussels Sprouts

If you're looking to add some flavor to your cooked Brussels sprouts, there are many options to choose from. For example, you can try adding some garlic or onion powder, balsamic vinegar, or lemon juice. Other tasty additions include Parmesan cheese or toasted nuts. And if you're feeling adventurous, you can even try adding some spice with red pepper flakes or paprika. Just be sure to use seasonings in moderation to keep the calorie count low.

Incorporating Cooked Brussels Sprouts into a Balanced Diet

To make the most of the many health benefits of Brussels sprouts, try incorporating them into your meals on a regular basis. They can be a great addition to salads, stir-fries, and roasted vegetable medleys. Or, you can try making them the star of the show and prepare them as a main course. For example, you can stuff them with rice and veggies or make a Brussels sprout gratin with cheese and breadcrumbs.

Alternatives to Fat-Added Brussels Sprouts

While fat can add flavor and richness to Brussels sprouts, it's not necessary. If you're looking to cut down on calories, try roasting or steaming your Brussels sprouts without added fat. You can also try seasoning them with herbs and spices or tossing them with a bit of lemon juice for extra flavor. And if you do want to add a touch of fat, try using a non-stick cooking spray or a small amount of coconut oil for a healthier option.