Brussels sprouts, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 74 / 100 How is this scored?

Composition

Energy

Protein 3.4 g · 14 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 9.0 g · 36 kcal/100g
Fiber 3.8 g
Water 86 g
Total energy 43 kcal

Energy is predominantly from carbs (69%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.2g
Omega-6
0.05g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Protein quality 73 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 76%
Lysine 100%
Methionine + Cysteine 73%
Phenylalanine + Tyrosine 76%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (73% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 47 / 100 How is this scored?

Vitamins

Vitamin A 38 µg
Vitamin C 85.0 mg
Vitamin D 0.0 µg
Vitamin E 0.9 mg
Vitamin K 177 µg
Thiamin (B1) 0.14 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 0.7 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.22 mg
Folate (B9) 61 µg
Vitamin B12 0.00 µg

Minerals

Calcium 42 mg
Iron 1.4 mg
Magnesium 23 mg
Phosphorus 69 mg
Potassium 389 mg
Sodium 25 mg
Zinc 0.4 mg
Copper 0.07 mg
Manganese 0.34 mg
Selenium 1.6 µg

Notable source of Vitamin K (236% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.