Carb Counts for Brussels Sprouts

Carbohydrate and Nutritional Information

If you think you don't like Brussels sprouts, I encourage you to try cooking them this way: Cut them in quarters or shred them in a food processor. Heat a skillet with a little olive oil and add the Brussels sprouts, a sprinkling of salt and pepper, and a small amount of water. Cover and cook for 2 to 3 minutes, then remove the lid, stir and continue cooking until the water evaporates and the vegetables just start to brown. (Exact cooking times will vary with the amount of vegetable and the size of the pan used.) Garnish with crisp bacon or toasted nuts. The Brussels sprouts actually taste a little sweet this way, and the sulfurous odor that can occur when you cook them whole should be avoided.

Carbohydrate and Fiber Counts for Brussels Sprouts

• ½ cup raw Brussels sprouts: 2 grams effective (net) carbohydrate plus 1.5 gram fiber and 19 calories

• ½ cup cooked frozen Brussels sprouts: 3 grams effective (net) carbohydrate plus 3 grams fiber and 32 calories

• 4 oz raw Brussels sprouts (¼ lb.): 6 grams effective (net) carbohydrate plus 4.5 grams fiber and 178 calories

Glycemic Index for Brussels Sprouts

As with most non-starchy vegetables, there is no scientific study of the glycemic index of Brussels sprouts.

More Information about the Glycemic Index

Estimated Glycemic Load of Brussels Sprouts

• ½ cup raw Brussels sprouts: 1

• ½ cup cooked frozen Brussels sprouts: 2

• 4 oz raw Brussels sprouts (¼ lb.): 3

More Information About the Glycemic Load

Health Benefits of Brussels Sprouts

Brussels sprouts are a very good source of fiber. They are an excellent source of vitamin C and vitamin K, with a cup providing more than the day's requirement of these vitamins. They are also a very good source of vitamin A, folate, and manganese, and a good source of vitamin B6 and thiamine.

In addition, Brussels sprouts are one of the cruciferous vegetables, which have been shown to have anti-cancer properties. As few as 3 to 5 servings per week of these vegetables (including Brussels sprouts, cauliflower, broccoli, cabbage, kale, and collard greens) can help protect you from several types of cancer including prostate, lung, breast, and colon cancers. There is some evidence that this may be accomplished in part by activating certain enzymes in the liver which bind to carcinogens.

_Sources:

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Steinkellner H, Rabot S, Freywald C, et al. Effects of cruciferous vegetables and their constituents on drug metabolizing enzymes involved in the bioactivation of DNA-reactive dietary carcinogens. Mutation research Sep 1;480-481:285-97 (2001)

Stoewsand GS. Bioactive organosulfur phytochemicals in Brassica oleracea vegetables-- a review. Food Chemical Toxicology. (6):537-43 (1995).

United States Department of Agriculture. "Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods - 2007. November 2007

USDA National Nutrient Database for Standard Reference, Release 20.

Verhagen H, Poulsen HE, Loft S, et al. Reduction of oxidative DNA-damage in humans by Brussels sprouts. Carcinogenesis 1995 Apr;16(4):969-70 1995.

Voorrips LE, Goldbohm RA, et al. Vegetable and fruit consumption and risks of colon and rectal cancer in a prospective cohort study: The Netherlands Cohort Study on Diet and Cancer. American Journal of Epidemiology. (11):1081-92 (2000).