1 serving (4 oz) Brussels Sprouts contains only 45 calories, making it a great addition to your diet if you're trying to lose weight or maintain a healthy weight. But this cruciferous vegetable also packs a punch when it comes to nutrition. Here's what you need to know about Brussels sprouts.

Brussels sprouts are loaded with nutrients including vitamin C, vitamin K, vitamin A, folate, and fiber. These nutrients contribute to a range of health benefits, from reducing inflammation to promoting cardiovascular health.

In this article, we'll explore the nutrient profile of Brussels sprouts, their health benefits, and how to cook them to perfection. We'll also share some delicious recipes that feature this versatile vegetable.

Overview of Brussels Sprouts

Brussels sprouts are a member of the cruciferous vegetable family, which also includes broccoli, cauliflower, and kale. They grow on a tall stalk and are made up of small, tightly packed leaves. Brussels sprouts have a slightly bitter taste and a firm texture. This vegetable originated in Europe and was first cultivated in Belgium in the 16th century, hence its name. Today, Brussels sprouts are grown in many parts of the world and are a popular ingredient in many cuisines.

Health Benefits of Brussels Sprouts

Brussels sprouts are a nutritional powerhouse, packed with vitamins, minerals, and fiber. Here are some of the health benefits that this vegetable can offer: 1. Reduce inflammation: Brussels sprouts contain antioxidants and anti-inflammatory compounds that can help reduce inflammation in the body. Chronic inflammation is linked to a range of health issues, including heart disease and cancer. 2. Support cardiovascular health: The fiber and potassium in Brussels sprouts can help lower cholesterol levels and blood pressure, reducing the risk of cardiovascular disease.

Nutrient Profile of Brussels Sprouts

A 4 oz serving of Brussels sprouts contains the following nutrients: • calories: 45 • Protein: 3g, Fat: 0.4g, Carbohydrates: 9g, Fiber: 3g, Sugar: 2g

Calories in Brussels Sprouts

Brussels sprouts are a low-calorie food, making them a great addition to any diet. A 4 oz serving contains just 45 calories, making it a great option for those who are trying to lose weight or maintain a healthy weight.

Serving Size of Brussels Sprouts

A serving size of Brussels sprouts is about 4 oz, or about 8-10 sprouts. This serving size contains just 45 calories but is packed with nutrients and fiber.

Macronutrient Composition of Brussels Sprouts

Brussels sprouts are a great source of protein, fiber, and carbohydrates. Here's the macronutrient breakdown of a 4 oz serving of Brussels sprouts: • Protein: 3g • Fat: 0.4g, Carbohydrates: 9g, Fiber: 3g, Sugar: 2g

Vitamins and Minerals in Brussels Sprouts

Brussels sprouts are a fantastic source of many essential vitamins and minerals. Here are some of the key nutrients found in a 4 oz serving of Brussels sprouts: • Vitamin C: 75% of the recommended daily intake • Vitamin K: 195% of the recommended daily intake

Brussels Sprouts and Weight Loss

Brussels sprouts are a low-calorie, high-nutrient food, making them a great addition to any weight loss diet. They are also high in fiber, which can help you feel full and satisfied, reducing the overall number of calories you consume. Additionally, Brussels sprouts contain compounds that can help reduce inflammation and boost metabolism, which can aid in weight loss and overall health.

How to Cook Brussels Sprouts

Brussels sprouts can be cooked in a variety of ways, including roasting, sautéing, and steaming. Here are some tips for cooking Brussels sprouts to perfection: • Roasting: Preheat your oven to 400°F. Toss Brussels sprouts with olive oil, salt, and pepper. Roast for 20-25 minutes, stirring occasionally, until tender and lightly browned. • Sautéing: Heat a skillet over medium-high heat. Add chopped Brussels sprouts and cook for 5-7 minutes, until tender and lightly browned. Season with salt and pepper to taste.

Recipes with Brussels Sprouts

Looking for some delicious ways to incorporate Brussels sprouts into your diet? Here are a few recipes to try: • Roasted Brussels Sprouts and Bacon: Toss halved Brussels sprouts with chopped bacon, olive oil, salt, and pepper. Roast at 400°F for 25-30 minutes, stirring occasionally, until tender and crispy. • Sautéed Brussels Sprouts with Garlic and Lemon: Heat a skillet over medium-high heat. Add chopped Brussels sprouts and garlic, cook for 5-7 minutes until tender. Squeeze fresh lemon juice over the top before serving.