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Brussels sprout
CautionRosenkohl · (Brassica oleracea var. gemmifera)
Cabbage family (Brassicaceae)
Description
Brussels sprouts form no single head but many small ones: along an upright stem up to a metre tall, the hazelnut- to walnut-sized buds sit packed into the leaf axils. Harvest runs from October into winter, and tradition holds out for the first frost — cold breaks down part of the bitter compounds and leaves the sprouts tasting sweeter. They rank among the most nutrient-dense of the cabbages: plenty of vitamin C, vitamin K, folate and fibre, plus the mustard-oil glycosides of the family. In the kitchen they are halved and roasted, steamed or briefly blanched; long boiling releases sulphur compounds and produces exactly the pungent smell many people associate with cabbage. The peeled stalk is edible as well.
Brussels sprouts (Brassica oleracea var. gemmifera) is an important winter vegetable. Raw or lightly steamed it contains approximately 85 mg vitamin C per 100 g (>100% of daily requirement), high amounts of vitamin K, and folate. Glucosinolates (mainly sinigrin and progoitrin) are the secondary metabolites that confer the characteristic bitter taste and potentially chemoprotective properties.
As a vegetable side dish (steamed, blanched or roasted), Brussels sprouts provide dietary fibre (approx. 3.8 g/100 g) and folate (61 µg/100 g), essential for cell division and prevention of neural tube defects. Gentle cooking methods (sous-vide, blanching) preserve more glucosinolates than prolonged boiling.
The very high vitamin C content of Brussels sprouts (85 mg/100 g fresh weight) supports immune defence, collagen synthesis, and wound healing. Vitamin C is an important antioxidant that protects against oxidative stress and improves absorption of non-haem iron.
Brussels sprouts contain vitamin K1 (approx. 177 µg/100 g), essential for blood coagulation and bone metabolism. Patients on vitamin K antagonists (warfarin) should keep their Brussels sprouts consumption constant and discuss it with their doctor.
Glucosinolates from Brassica vegetables are hydrolysed by myrosinase to isothiocyanates (mainly sulforaphane from glucoraphanin). Sulforaphane and related compounds induce phase II enzymes (glutathione S-transferases, quinone reductase) via the Nrf2 pathway and stimulate immunomodulatory effects. These molecular mechanisms have been characterised in cell culture experiments and animal models.
The high folate content (61 µg/100 g) of Brussels sprouts supports DNA synthesis, cell division, and homocysteine metabolism. Epidemiological studies associate adequate folate intake with reduced stroke risk and lower incidence of colorectal carcinoma. Folate-rich diets (including Brassica vegetables) are highlighted in European nutritional guidelines.
Epidemiological cohort studies and meta-analyses associate higher cruciferous vegetable intake with reduced risk of colorectal carcinoma. The dose-response meta-analysis (BMC Gastroenterology 2025) confirms a significant inverse association between cruciferous vegetable consumption and colorectal cancer risk. Brussels sprouts are among the richest Brassica vegetables in glucosinolates.
Brussels sprouts contain high amounts of vitamin K: patients on vitamin K antagonists (warfarin, phenprocoumon) must keep consumption constant and have INR values checked regularly. In hypothyroidism with iodine deficiency: Brussels sprouts contain goitrogenic compounds (progoitrin) that may inhibit iodine uptake — discuss high raw consumption with a doctor. Raw cruciferous vegetables may cause flatulence and bloating — cooking reduces this effect.
Safe as food in usual amounts. The high folate content is particularly valuable during pregnancy (prevention of neural tube defects). Consider avoiding raw consumption for hygiene reasons.
Safe as food in usual amounts. Flatulence-inducing effect may indirectly affect the breastfed infant — reduce if infant colic occurs.
Safe as food in age-appropriate portions. Offer well-cooked to toddlers. Monitor high vitamin K content in very small children.
Drug interactions
Vitamin-K-Antagonisten (Warfarin, Phenprocoumon)
Brussels sprouts are very rich in vitamin K (177 µg/100 g); increased or variable consumption can reduce the anticoagulant effect of vitamin K antagonists and lower INR.
Contraindications
- Use of vitamin K antagonists (warfarin, phenprocoumon) without stable INR — consumption only at constant intake levels
- Severe hypothyroidism with iodine deficiency in excessive raw consumption (goitrogenic effect of progoitrin)
Harvested part: sprouts (late autumn-winter)
- Time of day:
- No time-of-day restriction; harvest sprouts after the first frost (frost partially degrades sinigrin and mellows the bitter taste).
- Drying:
- Brussels sprouts are not dried — fresh vegetable. For preservation: blanch and freeze (myrosinase is inactivated in the process).
- Storage:
- 2 months — In the refrigerator at 0–4 °C, keeps up to 3 weeks; wrapped in film or in the vegetable compartment. Frozen (after blanching) up to 12 months.
- Time of day:
- Remove outer Brussels sprout leaves (wrapper leaves) before harvesting the sprouts. Harvest in the morning after dew has dried.
- Drying:
- Outer leaves can be dried like kale at 40 °C. Alternatively use fresh in the kitchen.
- Storage:
- 6 months
- SinigrinGlycosideContent: 0.5-1.5 %Fruit
Main glucosinolate in Brussels sprouts (allyl glucosinolate); hydrolysed by myrosinase to allyl isothiocyanate; major determinant of bitter taste and antimicrobial properties.
- ProgoitrinGlycosideContent: 0.2-0.8 %Fruit
Second most abundant glucosinolate in Brussels sprouts; hydrolysis product goitrin inhibits thyroid peroxidase; together with sinigrin the main determinant of bitter taste and goitrogenic effect.
- Vitamin C (Ascorbinsäure)VitaminContent: 60-100 mg / 100 g FGFruit
Very high vitamin C content (approx. 85 mg/100 g fresh weight); thermolabile, strongly reduced by boiling; antioxidant, immunostimulant, important for collagen biosynthesis.
- Vitamin K1 (Phylloquinon)VitaminContent: 140-200 µg / 100 g FGFruit
Very high vitamin K1 content (approx. 177 µg/100 g); essential for blood coagulation (factors II, VII, IX, X) and bone mineralisation; clinically relevant in anticoagulant therapy.
- Folat (Vitamin B9)VitaminContent: 55-70 µg / 100 g FGFruit
High folate content (approx. 61 µg/100 g); essential for DNA synthesis, cell division, and prevention of neural tube defects; recommended during pregnancy.
- GlucoraphaninGlycosideFruit
Glucosinolate precursor of sulforaphane; present in Brussels sprouts at lower concentrations than in broccoli; myrosinase hydrolysis product sulforaphane induces phase II detoxification enzymes via Nrf2.
- Ballaststoffe (Dietary Fibre)PolysaccharideContent: 3.5-4.5 %Fruit
High dietary fibre content (approx. 3.8 g/100 g), mainly cellulose, hemicellulose, and pectin; supports gut health, stool regulation, and satiety.
- Kaempferol-GlykosideFlavonoidFruit
Flavonoids in Brussels sprouts; antioxidant and anti-inflammatory; inhibit pro-inflammatory signalling pathways in vitro; complement the chemoprotective glucosinolate effects.
- [1]Monographvan Doorn et al. (1998): Quantitative Determination of the Glucosinolates Sinigrin and Progoitrin by Specific Antibody ELISA Assays in Brussels Sprouts. J. Agric. Food Chem. 46(2):793-800. DOI 10.1021/jf970523z(accessed: 2026-05-24)
- [2]MonographTian et al. (2005): Quantitative determination of intact glucosinolates in broccoli, broccoli sprouts, Brussels sprouts, and cauliflower by HPLC-ESI-MS/MS. Analytical Biochemistry 343(1):93-99. DOI 10.1016/j.ab.2005.04.045(accessed: 2026-05-24)
- [3]MonographSadowska-Rociek et al. (2024): The Influence of Different Hydrothermal Processes Used in the Preparation of Brussels Sprouts on the Availability of Glucosinolates to Humans. Foods 13(18):2988. DOI 10.3390/foods13182988(accessed: 2026-05-24)
- [4]Monographvan Doorn et al. (1998): The glucosinolates sinigrin and progoitrin are important determinants for taste preference and bitterness of Brussels sprouts. J. Sci. Food Agric. 78(1):30-38. DOI 10.1002/(sici)1097-0010(199809)78:1<30::aid-jsfa79>3.0.co;2-n(accessed: 2026-05-24)
- [5]MonographThejass & Kuttan (2007): Immunomodulatory activity of Sulforaphane, a naturally occurring isothiocyanate from broccoli (Brassica oleracea). Phytomedicine 14(7-8):538-545. DOI 10.1016/j.phymed.2006.09.013(accessed: 2026-05-24)
- [6]MonographKristal & Stanford (2004): Cruciferous Vegetables and Prostate Cancer Risk: Confounding by PSA Screening. Cancer Epidemiol. Biomarkers Prev. 13(7):1265. DOI 10.1158/1055-9965.1265.13.7(accessed: 2026-05-24)
- [7]MonographLai et al. (2025): Cruciferous vegetables intake and risk of colon cancer: a dose-response meta-analysis. BMC Gastroenterology 25:article. DOI 10.1186/s12876-025-04163-9(accessed: 2026-05-24)
- [8]MonographCliniTox Giftpflanzen — Brassica oleracea L.: schwach giftig (+) (Institut für Veterinärpharmakologie und -toxikologie, Universität Zürich)(accessed: 2026-08-10)
🤝 Permaculture Partners
In your garden, this plant acts as:
✨ Best symbiotic partners
- 🌿 Apium graveolens Classic companion-planting partner.
- 🌿 Spinach Classic companion-planting partner.
Source: Helga und Margarete Langerhorst, Mein gesunder Naturgarten (eigene Kuration)