TL;DR
Get coffee and tea gear delivered free with Prime
- Fast, free delivery on millions of items
- Prime Video, Amazon Music and more included
- Member-only deals all year
A half-cup of cooked Brussels sprouts provides about 48 milligrams of vitamin C, or roughly 54% of the 90-milligram Daily Value used on food labels. The figures come from a Good Housekeeping nutrition report citing USDA data; Brussels sprouts are a useful source, though red bell peppers contain more vitamin C per comparable raw serving.
A half-cup of cooked Brussels sprouts contains about 48 milligrams of vitamin C, according to USDA figures cited in a Good Housekeeping report, making the fall vegetable a substantial source of the nutrient. The serving provides roughly 54% of the 90-milligram Daily Value used on food labels, although some other produce, including red bell peppers, contains more.
The report puts cooked Brussels sprouts ahead of several other familiar fall vegetables in vitamin C per half-cup serving. Its approximate figures are 20 milligrams for baked sweet potato, 15 milligrams for cooked butternut squash, 9 milligrams for cooked spinach, 5 milligrams for canned pumpkin and 3 milligrams for cooked carrots. A half-cup of cooked sprouts contains about 28 calories.
Raw sprouts also supply the nutrient: a half-cup contains about 40 milligrams of vitamin C, compared with around 36 milligrams in a half-cup of raw orange segments, according to the report. The comparison is specific to those serving sizes and preparation states; vitamin C amounts vary by food and serving.
Brussels sprouts are not the highest source in the comparisons provided. A raw half-cup of red bell pepper has about 95 milligrams of vitamin C, while cooked broccoli is roughly even with cooked Brussels sprouts. The USDA figures cited in the report also list a half-cup of cooked sprouts as providing about 109 micrograms of vitamin K, 2 grams of fiber, 47 micrograms of folate and 247 milligrams of potassium.
A Practical Source of Daily Vitamin C
Vitamin C is needed for normal immune-cell function, collagen production and the absorption of iron from plant foods. Registered dietitian Erin Nelsen, M.S., R.D., is quoted in the Good Housekeeping report saying the body cannot create or store this water-soluble vitamin. The report says most adults need 75 to 90 milligrams a day; people who smoke need an additional 35 milligrams.
That makes Brussels sprouts one food that can help people work toward their daily intake, rather than a special remedy. Vitamin C supports the immune system, but the report cautions that getting more generally does not prevent most people from catching a cold. Regular intake may modestly shorten a cold’s duration. The nutrient also helps the body absorb non-heme iron from foods such as beans, lentils and tofu, so serving sprouts alongside those foods can be a convenient pairing.
The broader nutrition profile adds context to the vitamin C figure: sprouts also provide vitamin K, folate and fiber. These amounts describe a particular serving, however, and do not by themselves establish that one vegetable can meet every person’s nutritional needs.
Products Worth Considering
Ninja Foodi Air Fryer 10 Qt DualZone XL 6-in-1 Grey (DZ401)
Weber Spirit E-325 3-Burner Gas Grill with Sear Zone
Vitamix VX1 Professional-Grade Blender, 64 oz, Black
As an affiliate, we earn on qualifying purchases.
Seasonal Produce and Serving Sizes
Brussels sprouts are cruciferous vegetables in the same family as broccoli, cabbage and kale. They are generally at their best from fall through winter. The Good Housekeeping report says some growers find that a light frost can make them taste somewhat sweeter, but that observation is about flavor, not a change in the vitamin C figures reported.
The headline comparison depends on serving size and preparation. The report compares a half-cup of cooked sprouts with other cooked vegetables, and separately compares raw sprouts with raw orange segments. Those figures should not be read as a universal ranking of foods by weight or as a claim that Brussels sprouts contain more vitamin C than every citrus fruit or vegetable.
Cooking method can also affect the eating experience. The source advises against overcooking or boiling sprouts if a strong bitter, sulfur-like flavor is a concern, and recommends roasting or air frying until golden. It does not provide a measured comparison of vitamin C retained across different cooking methods.
“The body cannot create or store the water-soluble vitamin.”
— Erin Nelsen, M.S., R.D., as quoted by Good Housekeeping
Limits of the Nutrition Comparison
The figures are approximate nutrition values cited by Good Housekeeping from USDA data, not results from a new study or a direct laboratory test conducted for the report. The source does not specify the particular Brussels sprout variety or give a complete account of how growing conditions, storage and cooking affect the amount in an individual serving.
The comparison also does not establish that Brussels sprouts are the best source of vitamin C overall: the report itself names red bell peppers as higher in its raw half-cup comparison. It provides no additional evidence that eating Brussels sprouts prevents illness, and its cold-related statement is limited to the possibility that regular vitamin C intake may modestly shorten duration for some people.
People taking warfarin should pay attention to consistency in vitamin K intake. The report says they do not necessarily need to avoid Brussels sprouts, but sudden changes in intake can affect how the medication works; patients should ask a doctor or pharmacist before making major dietary changes.
How Readers Can Use the Findings
Readers can use the numbers as a serving-level guide when planning meals, while recognizing that a half-cup is not a complete day’s diet. Roasted or air-fried sprouts can be added to a meal with lentils, beans or tofu, pairing a vitamin C source with plant-based iron. The source does not set out a new dietary recommendation beyond meeting daily needs through food.
For people considering a substantial increase in Brussels sprouts or other vitamin K-rich foods while taking warfarin, the practical next step is to discuss the change with a clinician or pharmacist. The report supplies no further study, regulatory action or scheduled milestone; its claims remain a nutrition report based on cited food-composition figures.
Key Questions
How much vitamin C is in a serving of cooked Brussels sprouts?
A half-cup of cooked Brussels sprouts has about 48 milligrams of vitamin C, according to USDA figures cited by Good Housekeeping. That is roughly 54% of the 90-milligram Daily Value used on food labels.
Do Brussels sprouts have more vitamin C than oranges?
In the report’s specific comparison, a half-cup of raw Brussels sprouts has about 40 milligrams, versus around 36 milligrams in a half-cup of raw orange segments. This does not mean sprouts exceed every citrus fruit or every serving size.
Are Brussels sprouts the highest-vitamin-C fall vegetable?
They rank above several fall vegetables listed in the report, but they are not the highest source in its comparisons. A raw half-cup of red bell pepper has about 95 milligrams, and cooked broccoli is roughly even with cooked Brussels sprouts.
Does vitamin C from Brussels sprouts prevent colds?
The report says that for most people, getting more vitamin C does not stop a cold from happening. Regular intake may modestly shorten how long a cold lasts, but Brussels sprouts are not described as a cold treatment.
Can people taking warfarin eat Brussels sprouts?
The report says they do not necessarily need to avoid them, but Brussels sprouts contain substantial vitamin K. People taking warfarin should keep vitamin K intake consistent and talk with a doctor or pharmacist before making a major change to their diet.
Source: goodhousekeeping.com
