Brussels Sprouts
A compact cruciferous vegetable with a concentrated dose of vitamin K and the same sulforaphane-forming compounds as broccoli.
Detox
Bone Health
Gut Health
Brussels sprouts are high in vitamins C and K, fiber, and glucosinolates with cancer-protective properties. Roasting brings out their natural sweetness. Serve them as a side or toss them into grain bowls.
Brussels Sprouts
Per
1 cup, cooked (156g)
Calories
56
Vitamin K
182%
Vitamin A
7%
Vitamin C
108%
Vitamin B12
0%
Vitamin D
0%
Iron
10%
Magnesium
7%
Potassium
11%
Calcium
4%
Fiber
4.1g
Nutrition Highlights
Vitamin K, vitamin C, glucosinolates, fiber
Fuhrman ANDI chart, cooked, 1.5 cups
Nutrition Density Score (ANDI Score)
672
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Roast at high heat rather than boiling — boiling both leaches nutrients and intensifies the sulfurous smell and bitterness.
Absorption Boost
Healthy fats — helps absorb the fat-soluble vitamin K
A squeeze of lemon or vitamin C — brightens flavor and aids iron absorption
Use Caution If
You take warfarin or other blood thinners — keep intake consistent given the vitamin K content
You have hypothyroidism — contains goitrogens; cooking reduces this
Storage
Refrigerate unwashed, untrimmed, in a perforated bag; use within 1–2 weeks.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Skin clarity
Objective
(Quarterly)
Vitamin K and INR status
Liver enzyme panel