Nutritional Breakdown of a 100g Serving
When you ask "how much is 100g of Brussels sprouts?" you are essentially asking about a nutritional powerhouse in a tiny package. This small serving offers a remarkable profile of vitamins and minerals. The exact nutritional values can fluctuate based on whether the sprouts are raw or cooked, and the cooking method used. However, the core benefits remain consistent.
Raw vs. Cooked: What Changes?
While cooking often enhances flavor, it can slightly alter the nutritional content. For instance, boiling can reduce certain water-soluble vitamins like vitamin C. A 100g serving of raw Brussels sprouts contains a slightly different vitamin profile than the same portion after boiling. However, roasting or sautéing can minimize this nutrient loss and even improve the bioavailability of some compounds. For optimal nutrient retention, quick cooking methods like steaming or sautéing are recommended.
A Deeper Look at the Health Benefits
Beyond the basic vitamins, 100g of Brussels sprouts is packed with antioxidants, which help fight oxidative stress and inflammation. These compounds contribute to overall cellular health and disease prevention. The high fiber content is excellent for digestive health, promoting regular bowel movements and supporting a healthy gut microbiome. For bone health, the significant amount of vitamin K is crucial as it aids in calcium absorption. The cruciferous nature of Brussels sprouts also means they contain glucosinolates, compounds known for their potential anti-cancer properties.
Practicalities: Cost and Serving Size
While the nutritional value is consistently high, the cost of 100g of Brussels sprouts is far from constant. It is influenced by geographical location, season, and whether you purchase them fresh, frozen, or organic. In many regions, fresh Brussels sprouts are a seasonal vegetable, which can affect their price and availability. Frozen varieties offer a more consistent year-round option, often at a different price point.
Comparison Table: Fresh vs. Frozen Brussels Sprouts
| Feature | Fresh Brussels Sprouts | Frozen Brussels Sprouts |
|---|---|---|
| Taste & Texture | Crispier, often sweeter, with a more pronounced earthy flavor. | Slightly softer texture, can sometimes taste watery if not cooked properly. |
| Price | Varies with season and location; generally higher for organic. | Often more consistent and generally lower in cost. |
| Convenience | Requires trimming and cleaning before cooking. | Pre-trimmed and ready to use; quick and easy for weeknight meals. |
| Nutritional Content | Maximum nutrient retention if cooked properly; some loss during storage. | Flash-frozen at peak freshness to lock in most nutrients; retains vitamins well. |
| Availability | Seasonal; typically more available in fall and winter. | Available year-round, regardless of growing season. |
Cooking Your 100g of Brussels Sprouts
Cooking Brussels sprouts to perfection can turn a skeptic into a fan. Avoid the common mistake of over-boiling, which results in a mushy texture and sulfurous smell. Instead, opt for methods that caramelize and crisp the outer leaves. For a 100g portion, roasting or sautéing are excellent choices. Tossing them in a little olive oil, salt, and pepper before roasting can achieve a wonderfully nutty flavor. Add-ins like bacon, garlic, or a drizzle of balsamic glaze can further elevate the dish.
Quick Sauté Method for 100g:
- Trim and halve 100g of Brussels sprouts.
- Heat a tablespoon of olive oil in a non-stick skillet over medium-high heat.
- Add the sprouts, cut-side down, and cook for 5-7 minutes without stirring to achieve a nice sear.
- Stir, add minced garlic, and cook for another 3-5 minutes until tender-crisp.
- Season with salt, pepper, and a squeeze of lemon juice for a bright finish.
Conclusion
In summary, 100g of Brussels sprouts is much more than just a small side dish. It is a concentrated source of vital nutrients, including significant amounts of vitamins C and K, fiber, and powerful antioxidants. While the price can vary depending on market factors, the health benefits are a consistent, valuable investment. By employing proper cooking techniques like roasting or sautéing, you can transform this humble vegetable into a delicious and nutritious part of your meal plan. For more detailed nutritional information and recipe ideas, consulting resources like the USDA's food composition data can be beneficial.
How many calories are in 100g of brussels sprouts?
Approximately 42-43 calories are in 100g of raw Brussels sprouts, while boiled sprouts have slightly fewer at around 36 calories for the same weight. The exact count can vary based on cooking method and preparation.
