Raw vs Cooked Brussels Sprouts: Which Is Better For You?

Brussels Sprouts are vegetables that can be consumed both raw and cooked, but which one is healthier?

Brussels Sprouts are an excellent source of vitamin A, vitamin C, and vitamin K.

They also contain a good amount of vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin B9 (Folate) and some vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.

Raw vs Cooked Brussels Sprouts Nutrition

Are cooked Brussels sprouts more nutritious? Let’s make an in-depth comparison of raw vs cooked Brussels sprouts and see.

This comparison will begin by examining raw and cooked Brussels sprouts’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

This comparison will start by comparing the caloric value of raw and cooked Brussels sprouts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw Brussels sprouts compare to 100 grams of cooked Brussels sprouts.

The second table compares 100 grams of raw Brussels sprouts and the caloric equivalent of cooked Brussels sprouts.

After cooking 100 grams of raw Brussels sprouts, you will get around 119 grams of cooked Brussels sprouts, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw Brussels sprouts?

So if you cook 100 grams of raw Brussels sprouts, you will get around 119 grams of cooked Brussels sprouts, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Brussels Sprouts Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, Brussels sprouts gain weight, so the amount of calories in 100 grams is lower in cooked Brussels sprouts.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked Brussels sprouts compare for weight loss: Brussels sprouts are slightly lower in calories, with 36 calories per 100 grams, compared to 43 calories per 100 grams of Brussels sprouts Brussels sprouts.

Protein Content in Raw Brussels Sprouts and Cooked Brussels Sprouts

Raw Brussels Sprouts Brussels sprouts are higher in protein and have around 25% more protein than Brussels sprouts.

Raw Brussels Sprouts Brussels sprouts offer 3.4 grams of protein per 100 grams, while Brussels sprouts offer 2.6 grams.

Carbohydrate Content in Raw Brussels Sprouts and Cooked Brussels Sprouts

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked Brussels sprouts.

Continue reading to find out how raw and cooked Brussels sprouts compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 21% higher in raw Brussels sprouts than in cooked Brussels sprouts.

They have 9 grams per 100 grams, compared to 7.1 grams in cooked Brussels sprouts.

Sugars

Speaking of sugars in Brussels sprouts, cooked Brussels sprouts contain less sugar than raw, 21% precisely.

100 grams of cooked Brussels sprouts contain 1.74 grams of sugar, while the same amount of raw Brussels sprouts contains 2.2 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked Brussels sprouts.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, raw Brussels sprouts are a better option for you.

They have 3.8 grams of fiber per 100 grams, while cooked Brussels sprouts provide 2.6 grams of fiber.

Fat Content in Raw Brussels Sprouts and Cooked Brussels Sprouts

Like other plant foods, Brussels sprouts are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked Brussels sprouts:

• Raw Brussels Sprouts: 0.3 grams per 100 grams
• Cooked Brussels Sprouts: 0.5 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, Brussels sprouts Brussels sprouts and Brussels sprouts contain the same amount of saturated fats, 0.1 grams per 100 grams.

Raw Brussels Sprouts vs Cooked Brussels Sprouts Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked Brussels sprouts’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw Brussels sprouts weigh 119 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw Brussels sprouts or 117 grams of cooked Brussels sprouts.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw Brussels sprouts are a better source of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

However, cooked Brussels sprouts offer a higher amount of vitamin A, vitamin B2 (Riboflavin), and vitamin B9 (Folate).

Raw and cooked Brussels sprouts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw Brussels sprouts’ vitamins content:

Raw Brussels Sprouts vs Cooked Brussels Sprouts Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in cooking water.

You will get more manganese, phosphorus, potassium, and zinc by eating Brussels sprouts raw than cooked.

However, if your goal is to increase the intake of calcium, copper, iron, magnesium, selenium, and sodium, you should choose cooked over raw Brussels sprouts.

Finally, raw and cooked Brussels sprouts contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked Brussels sprouts, side by side.

The Bottom Line

The debate between eating Brussels sprouts raw or cooked has both nutritional and culinary aspects to consider.

While raw Brussels sprouts provide many vitamins and minerals, cooking Brussels sprouts can increase the availability of many of these nutrients.

However, cooking Brussels sprouts can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked Brussels sprouts into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked Brussels sprouts comes down to individual preferences and dietary goals.