Selectingbrussel sprouts

Brussels sprouts look like miniature cabbages and received their name from the Belgian city of Brussels, where they were first grown in the 13-century. When selecting brussel sprouts look for firm, compact, fresh, and good green color. When possible, select sprouts of uniform size for uniform cooking.

Storing



Refrigerate brussel sprouts in an open plastic bag unwashed to maintain freshness. Broccoli will last up to four days refrigerated and unwashed, wash broccoli only when ready to be prepared

Preparation

Cooking methods include boiling, steaming and roasting. Whatever cooking method is employed, care must be taken not to overcook. Overcooking releases sulphur compounds and the reason many people dislike brussels sprouts. Generally 6-7 minutes boiled or steamed is enough to cook, without overcooking and releasing the sulphur compounds in the brussels sprouts.


Nutrition Information

Brussels sprouts, raw (edible parts), 100g
Nutritional value per 100 g (3.5 oz)

Energy 40 kcal   180 kJ

Carbohydrates    

8.95 g

- Sugars 2.2 g

- Dietary fiber 3.8 g  

Fat

0.30 g

Protein

3.38 g

Vitamin A equiv.  38 μg 

4%

Thiamin (Vit. B1) 0.139 mg

11%

Riboflavin (Vit. B2) 0.090 mg

6%

Niacin (Vit. B3) 0.745 mg

5%

Pantothenic acid (B5) 0.309 mg 

6%

Folate (Vit. B9) 61 μg 

15%

Vitamin C 85 mg

142%

Vitamin E 0.88 mg

6%

Calcium 42 mg

4%

Iron 1.4 mg

11%

Magnesium 23 mg

6% 

Phosphorus 69 mg

10%

Potassium 389 mg

8%

Sodium 25 mg

2%

Zinc 0.42 mg

4%

Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database