Brussels sprouts may have gotten a bad rap when you were a kid, but don’t let those memories fool you.

These little green vegetables are delicious!

And Brussels sprouts nutrition is no joke; despite their small size, they pack a punch.

Named for the capital of Belgium (where they were first widely cultivated back in the 16th century), they’re a member of the cruciferous family of vegetables.

Other tasty members of this family include broccoli, cauliflower, collard greens, and kale, which is why many of the hallmarks of Brussels sprouts nutrition sound similar to the benefits of those veggies.

Read on for more Brussels sprouts nutrition info, plus tips on how to prepare them.

Brussels Sprouts Nutrition Facts

First up, here’s a look at what’s packed into a one-cup serving of Brussels sprouts.

• 39 calories
• 3 grams of protein
• 8 grams of carbohydrates
• 3 grams of fiber
• 0 grams of fat

But the Brussels sprouts nutrition benefits don’t stop there!

1. Brussels sprouts pack in more nutrition than their full-size relative

Both Brussels sprouts and cabbage boast nutritional benefits — and are similar in taste.

Stacy Roberts-Davis, R.D., L.D.N., of Flavorful Nutrition LLC, says that while they’re both healthy choices, Brussels sprouts do come out ahead in the numbers game.

“Brussels sprouts are higher in nutrients like potassium, folic acid [in the form of folate], magnesium and vitamin A and C,” she explains.

2. Brussels sprouts are excellent sources of vitamins K and C

There are 159 micrograms of vitamin K in one cup of Brussels sprouts, making them an excellent source of this fat-soluble vitamin.

“Vitamin K helps blood clotting” and bone health, explains Roberts-Davis.

There are 77 milligrams of vitamin C found in one cup of Brussels sprouts.

“Vitamin C works as an antioxidant and is essential for immune health,” explains Amy Davis, R.D., L.D.N. Vitamin C also helps iron absorption.

3. Brussels sprouts are rich in phytonutrients and antioxidant-like compounds

Brussels sprouts contain kaempferol, an antioxidant-like compound that may decrease inflammation and promote heart health, Roberts-Davis says.

(Antioxidants decrease and offset oxidative stress to cells.)

In addition, Brussels sprouts contain phytonutrients called glucosinolates, which give cruciferous vegetables their sulfurous odor and bitter taste.

Those compounds have a host of health benefits, including antioxidant-like support for cells.

4. Brussels sprouts are a good source of fiber

Over 3 grams of dietary fiber in one cup of Brussels sprouts make it a good source of this nutrient.

Getting enough fiber helps support gut health, and most of us don’t get enough of this essential, only-found-in-plants nutrient.

The natural sugars in Brussels sprouts can ferment bacteria in the intestines, explains Roberts-Davis, so those with gastrointestinal issues or on a low-fiber diet for some reason might want to put something else on the menu.

How to Cook Brussels Sprouts

One of the best ways to make Brussels sprouts is to roast them in the oven, since this reduces their sulfurous odor and gives them less of a harsh and bitter taste.

If you’re new to Brussels sprouts, this is the best way to cook them if you prefer a milder flavor or are learning to like them. Try this recipe for perfectly blistered Brussels sprouts.

You can also sear or sauté Brussels sprouts for a crispier texture, or you can steam them to keep them tender.

Love that pungent flavor? Eat Brussels sprouts raw.

You can shred or grate them and add to your favorite salad. Try massaging them like you would kale — pair Brussels sprouts with this Lemon Dijon Salad Dressing.

Get more ideas on how to cook Brussels sprouts here.

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If you’re looking for an easy and healthy vegetable side dish, Brussels sprouts have you covered.

These cruciferous veggies — which come from the same family as kale, broccoli, and cabbage — provide nutrients like vitamin C, folate, and fiber.

But unless you know how to cook Brussels sprouts the right way, they can turn out mushy, bitter, and just plain unappetizing.

We’ve rounded up six ways to cook Brussels sprouts to bring out their sweet, nutty flavor and make them oh-so-addictive.

Even picky eaters will be pleased!

How to Clean and Prep Brussels Sprouts

Before cooking, wash your Brussels sprouts with lukewarm water, and remove any yellow or wilted leaves.

Use a knife to trim off the stem ends, but don’t remove too much from the bottom or the outer leaves will fall off.

Brussels sprouts are infamously bitter, but recipes with a bit of sweetness — such as maple-glazed Brussel sprouts — can mask some of the bitterness.

Avoid overcooking these vegetables, especially when boiling, since this can intensify their bitter flavor.

(Each of the cooking methods below will require 1 to 1.5 pounds of Brussels sprouts.)

How to Cook Oven-Roasted Brussels Sprouts

In the oven, Brussels sprouts develop a fork-tender center and crispy, caramelized outer layer. Roast them whole, or cut them in half to cook faster.

1. Preheat the oven to 400° F.
2. Toss Brussels sprouts with olive oil, salt, and pepper.
3. Cook for 35 to 45 minutes, shaking the pan at least once midway through to help the sprouts brown evenly.

You might be wondering: Do you have to boil Brussel sprouts before roasting? Nope, no need. If you want to cook your sprouts faster, you can use the microwave to par-cook them for a minute or two before roasting.

How to Cook Air Fryer Brussels Sprouts

If you have an air-fryer, put it use by whipping up a batch of air-fried Brussels sprouts.

1. Spritz your air fryer basket with cooking spray. Set the air-fryer to 400° F.
2. Toss Brussels sprouts with olive oil, salt, and pepper. Add them into the air-fryer basket, making sure they’re not too crowded. If they are, cook them in two batches.
3. Cook for 10 minutes. Take the air fryer basket out midway and give it a good shake to ensure even cooking.

How to Cook Pan-Seared Brussels Sprouts

It’s possible to achieve mouthwatering Brussels sprouts — like these blistered Brussels sprouts — on the stovetop as well. We recommend using a large, well-seasoned cast-iron skillet for the best results.

1. Cut Brussels sprouts in half.
2. Heat a skillet with 1 tablespoon of butter over medium-high heat. Once melted, reduce the heat to medium.
3. Add your sprouts to the skillet in a single layer and cut-side down to maximize surface area for browning. Let them sit undisturbed until brown, about 8 minutes.
4. Use a spatula to flip your sprouts. Cook for another 5 to 8 minutes. Season with salt, pepper and lemon juice as desired. Repeat for a second batch if needed.

How to Use Raw Brussels Sprouts

Shaved raw Brussels sprouts can be a great salad base — they taste similar to cabbage and hold up well for hours without going soggy.

1. Shave Brussels sprouts with a sharp knife, or use a food processor to chop them.
2. Make your dressing by combining ¼ cup olive oil, 1 tablespoon honey and 3 tablespoons of any acid you have on hand (lemon juice, balsamic vinegar, apple cider vinegar).
3. Mix the shaved sprouts with the dressing and season with salt and pepper to taste.
4. Add toppings. Some great options include dried cranberries; chopped apples; nuts (pecan, almond) or seeds (pumpkin, sunflower); or 3 Tbsp. shredded cheese. Toss and serve.

How to Grill Brussels Sprouts

Grilled Brussels sprouts are a wonderful side dish to serve at any barbecue party.

You’ll need some skewers to make grilled sprouts unless you enjoy chasing them around the grill!

1. Heat your grill to medium.
2. Place the Brussels sprouts in a large bowl and microwave on high for 3 minutes.
3. Season with olive oil, salt, pepper and other herbs and spices of your choice.
4. Thread Brussels sprouts through a skewer.
5. Add skewers onto the grill and cook for 5 minutes covered. Flip over and cook for another 5 minutes or until done.

How to Steam Brussels Sprouts

Steaming is a simple and healthy way to cook Brussels sprouts. Add toppings or a glaze to the steamed sprouts, or just enjoy them plain.

1. Place a steamer basket in a saucepan and add an inch of water. Bring water to a boil.
2. Place Brussels sprouts in the steamer basket and cover saucepan with lid.
3. Steam Brussels sprouts until they’re fork-tender (typically around 5 minutes).

How to Level Up Your Brussels Sprouts

Want to make your Brussels sprouts even tastier?

Here are a few ways to dress them up:

• Add garlic, balsamic vinegar, or lemon zest before you roast, air-fry, or pan-sear your Brussels sprouts.
• After cooking, top Brussels sprouts with a sprinkle of Parmesan cheese or a bit of chopped nuts or chopped bacon (in moderation).
• Try this maple and turkey bacon-wrapped Brussels sprouts recipe.

Want more expert nutrition advice? Check out BODNutrition.com and learn how Beachbody nutrition programs and products can help you lead a healthier lifestyle.

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