Brussels sprouts
BLS 4.0 food: Brussels sprouts raw (Rosenkohl roh), code G332100 · cross-reference USDA FDC #170383
Per portion (120 g)
48 kcalenergy
5.3 gprotein
5.3 gfibre
0.41 gfat
2.7 gcarbohydrate
Verified benefits — authorised EU health claims
Brussels sprouts meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 45 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 45 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 45 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionVitamin C contributes to normal collagen formation for the normal function of blood vessels.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of bones.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of cartilage.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 25 more authorised claims
Vitamin C contributes to normal collagen formation for the normal function of gums.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal collagen formation for the normal function of skin.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal energy-yielding metabolism.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to normal psychological function.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the normal function of the immune system.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the protection of cells from oxidative stress.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C contributes to the reduction of tiredness and fatigue.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin C increases iron absorption.
✓ 129 mg per 100 g = 161 % of the EU NRV (80 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to normal blood clotting.
✓ 186 µg per 100 g = 248 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin K contributes to the maintenance of normal bones.
✓ 186 µg per 100 g = 248 % of the EU NRV (75 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1 mg per 100 g = 17 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1 mg per 100 g = 17 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.35 mg per 100 g = 25 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.35 mg per 100 g = 25 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.35 mg per 100 g = 25 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.35 mg per 100 g = 25 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.35 mg per 100 g = 25 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 138 µg per 100 g = 69 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 138 µg per 100 g = 69 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 138 µg per 100 g = 69 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 138 µg per 100 g = 69 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 138 µg per 100 g = 69 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 138 µg per 100 g = 69 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 471 mg per 100 g = 24 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 471 mg per 100 g = 24 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin🩸 Healthy blood & iron🌱 Long life & healthy ageing
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 40 kcal | 48 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 4.5 g | 5.3 g | BLS PROT625 · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Fat | 0.34 g | 0.41 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 2.3 g | 2.7 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 1.6 g | 1.9 g | BLS SUGAR · Calculated by formula | |
| starch | 0.49 g | 0.59 g | BLS STARCH · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Dietary fibre | 4.4 g | 5.3 g | BLS FIBT · Laboratory analysis | |
| fibreSoluble | 1.1 g | 1.3 g | BLS FIBSOL · Laboratory analysis | |
| Water | 82.7 g | 99.2 g | BLS WATER · Aggregated from several sourcesreferencePodsedek, A., et al; Antioxidant capacity and content of Brassica oleracea dietary antioxidants.; International Journal of Food Science and Technology; 2006; 41 Vahteristo L., Lehikoinen K., Ollilainen V. and Varo P.; Application of an HPLC assay for the determination of folate derivatives in some vegetables, fruits and berries consumed in Finland; Food Chemistry; 1997; 59; 4 | |
| Salt | 0.02 g | 0.03 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.05 g | 0.06 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.01 g | 0.01 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.19 g | 0.23 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.16 g | 0.19 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.16 g | 0.19 g | BLS F18:3CN3 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.04 g | 0.05 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.04 g | 0.05 g | BLS F18:2CN6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Oleic acid | 0.01 g | 0.01 g | BLS F18:1CN9 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 60 µg | 72 µg | 8 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.83 mg | 1.0 mg | 7 % | BLS VITE · Scientific literaturereferenceConverted value from: Kurilich, A. C.; Carotene, tocopherol, and ascorbate contents in subspecies of Brassica oleracea.; Journal of Agricultural and Food Chemistry; 1999; 47 |
| Vitamin K | 186 µg | 223 µg | 248 % | BLS VITK · Calculated by formula |
| Vitamin C | 129 mg | 154 mg | 161 % | BLS VITC · Scientific literaturereferencePodsedek, A., et al; Antioxidant capacity and content of Brassica oleracea dietary antioxidants.; International Journal of Food Science and Technology; 2006; 41 |
| Thiamin (vitamin B1) | 0.13 mg | 0.15 mg | 11 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.13 mg | 0.16 mg | 10 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 1.5 mg | 1.8 mg | 9 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1 mg | 1.2 mg | 17 % | BLS PANTAC · Other nutrient databasereferencePublic Health England; McCance and Widdowson& 39;s The Composition of Foods Integrated Dataset; 2021 |
| Vitamin B6 | 0.35 mg | 0.42 mg | 25 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 0.2 µg | 0.24 µg | 0 % | BLS BIOT · Aggregated from several sourcesreferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 National Food Institute, Food data (frida.fooddata.dk), version 5.2, May 2024 |
| Folate | 138 µg | 166 µg | 69 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 19.1 mg | 22.9 mg | USDA FDC 170383 |
Minerals & trace elements
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 9 mg | 10.8 mg | BLS NA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Potassium | 471 mg | 565 mg | 24 % | BLS K · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Calcium | 35 mg | 42 mg | 4 % | BLS CA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Magnesium | 22 mg | 26.4 mg | 6 % | BLS MG · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Phosphorus | 83.6 mg | 100 mg | 12 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 0.92 mg | 1.1 mg | 7 % | BLS FE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Zinc | 0.3 mg | 0.36 mg | 3 % | BLS ZN · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2013; 2013 |
| Iodine | 0.7 µg | 0.84 µg | 0 % | BLS ID · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Selenium | 1.6 µg | 1.9 µg | 3 % | USDA FDC 170383 |
| Copper | 0.03 mg | 0.04 mg | 3 % | BLS CU · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2013; 2013 |
| Manganese | 0.21 mg | 0.25 mg | 11 % | BLS MN · Scientific literaturereferenceConverted value from: BVL; Lebensmittel Monitoring 2013; 2013 |
Essential amino acids
| Nutrient | per 100 g | per 120 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.11 g | 0.13 g | BLS HIS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Isoleucine | 0.21 g | 0.25 g | BLS ILE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Leucine | 0.23 g | 0.28 g | BLS LEU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Lysine | 0.25 g | 0.3 g | BLS LYS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Methionine | 0.04 g | 0.05 g | BLS MET · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Phenylalanine | 0.15 g | 0.18 g | BLS PHE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Threonine | 0.16 g | 0.19 g | BLS THR · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Tryptophan | 0.05 g | 0.06 g | BLS TRP · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Valine | 0.24 g | 0.29 g | BLS VAL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Vitamin C — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin K — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.