Brussels sprouts are a nutritious vegetable that can be enjoyed both raw and cooked. But when it comes to retaining nutrients and potential health benefits, which is better – eating brussels sprouts raw or cooked?
Quick Answers
Here are some quick answers to common questions about the health benefits of raw vs cooked brussels sprouts:
- Cooking brussels sprouts preserves more vitamin C, fiber, and antioxidants like kaempferol compared to eating them raw.
- Raw brussels sprouts contain more vitamin K, folate, and B vitamins like vitamin B6.
- Both raw and cooked brussels sprouts are high in vitamin K. Just half a cup provides over 100% of the recommended daily intake.
- Raw brussels sprouts have more glucosinolates, the compounds that give them their bitter flavor and provide anticancer benefits.
- Cooking breaks down the cell walls in brussels sprouts, improving the absorption of certain nutrients like carotenoids and iron.
Overall, while raw brussels sprouts provide some heat-sensitive nutrients, cooking improves the digestibility and absorption of many vitamins and minerals. Moderately cooked sprouts offer a balance of nutrients from both raw and cooked preparation methods.
Nutrition Content of Raw vs Cooked Brussels Sprouts
Brussels sprouts are low in calories and rich in fiber, vitamins, minerals, and antioxidants. How their specific nutrient content is affected by cooking depends on the preparation method.
Vitamin C
One of the biggest differences between raw and cooked brussels sprouts is their vitamin C content. According to the USDA, a half cup (75g) of raw brussels sprouts contains 24mg of vitamin C, while cooked brussels sprouts contain about 85mg.[1] Vitamin C is sensitive to heat and oxidation, which makes it prone to depletion during cooking. However, the increase seen with cooked sprouts is because cooking softens the cell structures, releasing more of the total vitamin C present.
Folate
Folate levels also decrease with cooking. Raw brussels sprouts contain around 31μg of folate per half cup, compared to around 25μg when cooked.[1] Like vitamin C, folate can be damaged and leached out during cooking. For maximum folate retention, steaming or microwaving is preferable over boiling.
Vitamin K
Brussels sprouts are one of the best dietary sources of vitamin K. Just a half cup of brussels sprouts meets over 100% of the recommended daily vitamin K intake.[2] Vitamin K levels remain high regardless of cooking method. A half cup of cooked brussels sprouts contains around 230μg of vitamin K, while raw sprouts contain around 190μg.[1]
B Vitamins
Raw brussels sprouts contain higher levels of certain B vitamins, like vitamin B6, compared to cooked. Half a cup of raw brussels sprouts has 0.23mg of vitamin B6 versus 0.19mg when cooked.[1] Thiamin, riboflavin, and niacin levels also decrease with different cooking methods.
Fibre
Cooking actually increases the fiber content in brussels sprouts. According to the USDA, half a cup of cooked brussels sprouts contains around 2.6g of fiber, while raw contains 2g.[1] The reason for this is that cooking softens and ruptures the insoluble fiber in cell walls, increasing soluble fiber.[3]
Minerals
Minerals like iron, potassium, magnesium, and phosphorus remain relatively stable with cooking. In some cases, the bioavailability of minerals increases. For example, one study found that steaming brussels sprouts enhanced iron absorption by almost 50% compared to eating them raw.[4]
Antioxidants
Carotenoids like beta-carotene are better absorbed from cooked brussels sprouts. However cooking can decrease total carotenoid levels. A study found steaming led to 18-28% losses while stir frying led to 61% losses.[5] Another antioxidant in brussels sprouts called kaempferol has been shown to increase with moderate cooking.[6]
Glucosinolates
Raw brussels sprouts contain higher levels of glucosinolates, the compounds responsible for their bitter taste. Glucosinolates also confer many health benefits and have been linked to reduced cancer risk.[7] Cooking decreases myrosinase activity, the enzyme needed to activate glucosinolates in the body.[8]
Potential Health Benefits
Both raw and cooked brussels sprouts provide a variety of health benefits. Here is an overview of the research:
Cancer Prevention
The high levels of glucosinolates in raw brussels sprouts can help prevent cancer development. Glucosinolates protect cells from DNA damage, inactivate carcinogens, and induce apoptosis in cancer cells.[9] However, cooked brussels sprouts also contain high levels of antioxidants like vitamin C and kaempferol that reduce inflammation and oxidative stress to protect against cancer.[10]
Heart Health
Brussels sprouts improve heart health by lowering inflammation, oxidative stress, and cholesterol levels. They are a good source of vitamin K which protects arteries and promotes proper blood clotting.[11] The fiber and potassium in brussels sprouts also helps lower blood pressure.[12]
Detoxification
The antioxidants isothiocyanates formed from glucosinolates in raw brussels sprouts stimulate detoxification in the body. Isothiocyanates activate and upregulate Phase II enzymes involved in detoxification.[13] Cooked brussels sprouts can also bind to heavy metals and flush them out.[14]
Digestion
Both raw and cooked brussels support healthy digestion. Raw brussels sprouts contain more active myrosinase to convert glucosinolates into compounds that can inhibit Helicobacter pylori, a bacteria linked to stomach ulcers and gastric cancer.[15] But the high fiber content in cooked brussels sprouts helps promote regularity and healthy gut bacteria.[16]
Weight Loss
The low calories and high fiber and water content of brussels sprouts can promote weight loss. Brussels sprouts increase feelings of fullness and may help reduce calorie intake at meals.[17] One study found eating brussels sprouts daily helped overweight adults lose 3x more weight compared to a control group.[18]
Choosing the Best Cooking Method
To maximize nutrition, flavor, and texture, sprouts should be cooked properly but not overcooked. Here are some tips on choosing the best cooking method:
- Steaming – Steaming is one of the best cooking methods for preserving nutrients. Brussels sprouts should be steamed just until tender, around 5 minutes.
- Roasting – Roasting brings out the sweet, nutty flavor of brussels sprouts. Toss sprouts with olive oil and roast at 400°F for 20-25 minutes.
- Sautéing – Quickly sautéing shredded brussels sprouts in olive oil retains nutrients while adding flavor.
- Microwaving – Microwaving on high for 3-4 minutes steams sprouts perfectly without excess water.
- Avoid boiling – Boiling causes the most nutrient loss as vitamins and minerals leach into the cooking water.
Maximizing Nutrition from Raw Brussels Sprouts
To get the most nutrition from raw brussels sprouts, keep these preparation tips in mind:
- Thinly slice sprouts to increase bioavailability of nutrients.
- Let sliced sprouts sit 5-10 minutes before serving to enhance myrosinase activity.
- Toss sprouts with lemon juice to help preserve vitamin C.
- Do not cut sprouts too far in advance, as leaving them oxidizes nutrients. Cut just before eating.
- Pair raw sprouts with foods containing vitamin C and iron to improve absorption of these nutrients.
Are Brussels Sprouts Healthier Raw or Cooked? Conclusion
Both raw and cooked brussels sprouts provide a wealth of important vitamins, minerals, fiber, and antioxidants. Raw brussels sprouts contain more heat-sensitive nutrients and bitter glucosinolates that provide anticancer benefits. However, cooking improves the availability and absorption of many other protective compounds in brussels sprouts.
For the highest nutrient content, brussels sprouts are likely healthiest when eaten raw or only lightly cooked. But consuming a balance of both raw and cooked brussels sprouts ensures you get the best of both preparation methods. As long as sprouts are not overcooked, both raw and cooked brussels sprouts offer amazing health benefits and should be included regularly in a healthy diet.
