Brussels Sprouts
A vitamin K and C powerhouse delivering glucosinolate-derived sulforaphane.
Moderate evidence
🥦Vegetables
Evidence tier
Moderate
Research weight
Citations
12 verified / 12
Classification
Vegetables
❝
What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 cup, raw (88 g)
- Sugars 1.9 g2%
- Fibre 3.3 g4%
- Other carbs 2.7 g3%
- Protein 3 g3%
- Other 77.1 g88%
38 kcal3 g protein3.3 g fiber1.9 g sugar
| Nutrient | Per serving | % daily value |
|---|---|---|
| Vitamin C | 75 mg | 83% |
| Fiber | 3.3 g | 12% |
| Potassium | 342 mg | 7% |
| Folate | 54 µg | 14% |
| Vitamin A | 33 µg | 4% |
| Vitamin K | 156 µg | 130% |
| Vitamin B6 | 0.19 mg | 11% |
| Manganese | 0.3 mg | 13% |
| Copper | 0.06 mg | 7% |
| Vitamin E | 0.77 mg | 5% |
| Magnesium | 20 mg | 5% |
| Calcium | 37 mg | 3% |
Composition data: USDA FoodData Central ↗
What is Brussels Sprouts?
Brussels Sprouts is a vegetable used for linked to lower cardiovascular disease risk. NutriDex grades the human evidence as Moderate. Brussels sprouts are a glucosinolate-rich cruciferous vegetable; one raw cup supplies well over a day's vitamin K and most of a day's vitamin C for under 40 kcal. The strongest human evidence is observational: large prospective cohorts and meta-analyses link higher cruciferous-vegetable intake to lower cardiovascular disease, all-cause mortality, and colorectal cancer risk. Randomized trials of the signature bioactive (sulforaphane from cruciferous sprouts) show modest improvements in glycemic and postprandial measures, though effect sizes are small.
Purported Benefits
✓Linked to lower cardiovascular disease risk
✓Associated with reduced all-cause mortality
✓Inversely associated with colorectal cancer
✓Modest postprandial glycemic benefit
✓Exceptional vitamin K and vitamin C source
Dosing & Compounds
Typical Dose
Standard serving: 1 cup, raw (88 g). Eat whole (with skin where edible); favour whole fruit over juice.
Active Compounds
Safety & Cautions
Very high in vitamin K1 (~156 µg per raw cup), which can antagonize warfarin — patients on vitamin K antagonists should keep intake consistent. Raw cruciferous vegetables contain goitrogens that may affect thyroid function in iodine-deficient individuals at high intakes. As a fermentable-fiber (FODMAP) food, large servings can cause bloating/gas in sensitive people. Glucosinolate intake has been linked to higher type 2 diabetes risk in some cohorts, so claims should stay measured. Educational only — always check with your doctor or pharmacist before combining Brussels Sprouts with any medicine.
Key Studies ★ 12 studies
Meta-analysis
Liu/Cao 2025 (Nutrition Reviews)
✓ PubMed
Systematic review and dose-response meta-analysis: higher cruciferous vegetable intake was associated with lower overall cancer risk (pooled OR 0.77; RR 0.96), with optimal protective intakes of ~3-7.4 servings/week depending on cancer site.
Systematic review
Guo 2024 (umbrella review)
✓ PubMed
Umbrella review of 22 meta-analyses (175 independent cancer studies) found cruciferous vegetable intake associated with reduced risk across multiple cancers, while flagging heterogeneity and inconsistency in prior evidence.
meta-analysis
Pollock 2016
✓ Full text
Meta-analysis of 8 cohort/case-control studies (>540,000 participants, 26,173 CVD cases): highest vs lowest green leafy/cruciferous vegetable intake gave pooled RR 0.842 (95% CI 0.753–0.941) for cardiovascular disease incidence (~15.8% lower).
meta-analysis
Aune 2017
✓ Source
Systematic review and dose-response meta-analysis of prospective studies: cruciferous vegetables among the vegetable subtypes most strongly inversely associated with cardiovascular disease, total cancer, and all-cause mortality.
meta-analysis
Wu 2013
✓ PubMed
Meta-analysis of 35 observational studies: high vs low cruciferous vegetable intake associated with ~18% lower colorectal cancer risk (pooled RR 0.82, 95% CI 0.75–0.90).
RCT
Dwibedi 2025
✓ Full text
Randomized double-blind placebo-controlled trial in prediabetes (n=89): broccoli sprout extract (150 µmol sulforaphane/day, 12 weeks) lowered fasting blood glucose by 0.2 mmol/L vs placebo (95% CI −0.44 to −0.01; P=0.04); larger 0.4 mmol/L effect in a metabolic subgroup.
RCT (crossover)
Connolly 2025
✓ PubMed
Randomized controlled crossover trial (VESSEL, n=18): 300 g/day cruciferous vs root/squash vegetables for 2 weeks reduced 2-hour postprandial glucose by 0.14 mmol/L (95% CI −0.24 to −0.04; P=0.005) and glycemic variability by 2.0% (95% CI −2.8 to −1.1).
RCT
Connolly 2024 (VESSEL)
✓ Source
Randomized controlled crossover trial in adults with mildly elevated BP (n=18): ~300 g/day cruciferous vs root/squash vegetables for 2 weeks reduced 24-hour brachial systolic blood pressure by 2.5 mmHg (95% CI -4.2 to -0.8; P=0.005).
Review
Gill 2026
✓ PubMed
Integrating multiomic resources and gene expression studies to identify candidates for engineering climate-resilient Brassica
Observational
Blekkenhorst 2021 (BJN)
✓ Full text
Cross-sectional study of 684 older women (mean age 74.9; cruciferous group incl. cabbage, Brussels sprouts, cauliflower, broccoli): higher cruciferous vegetable intake was associated with lower odds of extensive abdominal aortic calcification (AAC24 score >=6).
prospective cohort
Mitra/Glucosinolate cohorts 2019
✓ Full text
Pooled analysis of 3 large US prospective cohorts: higher cruciferous vegetable and glucosinolate intake showed only borderline associations with type 2 diabetes, with some signals toward higher risk at high glucosinolate intake — tempering glycemic claims.
prospective cohort
Zhang 2011
✓ PubMed
Pooled prospective analysis of the Shanghai Women's and Men's Health Studies (134,796 adults): highest vs lowest cruciferous vegetable intake associated with lower all-cause mortality (men HR 0.86, 95% CI 0.80–0.93; women HR 0.89, 95% CI 0.81–0.98), driven largely by CVD mortality.