The New Complete Book of Food



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Sprouts

Nutritional Profile

Energy value (calories per serving): Low

Protein: High

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: Vitamin A, folate, vitamin C

Major mineral contribution: Potassium, iron

About the Nutrients in This Food

Brussels sprouts are high in dietary fiber, especially insoluble cellulose

and lignan in the leaf ribs. They are also a good source of vitamin A and

vitamin C.

One-half cup cooked fresh brussels sprouts has three grams of

dietary fiber, 1,110 IU vitamin A (48 percent of the RDA for a woman, 37

percent of the RDA for a man), 47 mcg folate (16 percent of the RDA), and

48 mg vitamin C (64 percent of the RDA for a woman, 53 percent of the

RDA for a man).

Brussels sprouts also contain an antinutrient, a natural chemical that

splits the thiamin (vitamin B 1 ) molecule so that it is no longer nutritionally

useful. This thiamin inhibitor is inactivated by cooking.

The Most Nutritious Way to Serve This Food

Fresh, lightly steamed to preserve the vitamin C and inactivate the

antinutrient.