It’s fair to say that brussels sprouts aren’t everyone’s cup of tea. But if you’re asking the question “are brussels sprouts keto?”, I assume you’re on the keto diet hoping for a positive answer!
Brussels sprouts have long been at the center of a culinary battleground. Some people can’t disguise their disgust at the sight (or smell!) of them, while others can’t get enough of them.
But are brussels sprouts keto, and should you include them in your keto shopping list? Let’s dive into their nutritional content and carb count to find out.
Nutritional Content of Brussels Sprouts
KetoConnect verdict: We give brussels sprouts a keto-friendly rating of ⭐⭐⭐⭐⭐(out of 5)
Let’s dive into the nutritional makeup of brussels sprouts to see whether they are a keto contender.
Carb Count and Net Carbs
A 100g serving of cooked brussels sprouts contains about 7g total carbs. But most important are net carbs. After you deduct the fiber (3.8g), you get only 3.2g net carbs per serving, making them very keto-compatible.
Not Much Fat Content
Brussels sprouts have almost no fat in them (0.4g per 100g cooked) – so you’ll need to add some healthy fats like butter or olive oil when cooking.
Respectable Protein Levels
You’ll find it hard to bulk up on these little green gems alone (about 3.4g protein per 100g cooked), but they do provide a modest boost to your daily intake.
Vitamins and Minerals Galore
- Vitamin K for blood clotting and bone health? Check (169% DV).
- Vitamin C for immune support and antioxidant protection? Yup (88% DV).
- Folate for cell growth and DNA synthesis? Absolutely (15% DV).
Other Nutritional Perks
Brussels sprouts also offer plenty of potassium, manganese, vitamin A, and even some omega-3 fatty acids. They may be small, but they really do pack a punch!
Plus, the high fiber content in brussels sprouts not only lowers their net carb count, but also aids digestion and supports weight loss goals – a win-win for keto dieters.
The Keto Verdict?
In summary: low net carbs + packed with nutrients = brussels sprouts are definitely keto-friendly. Just remember to add healthy fats when cooking to keep your macros in check. We give these little guys a 5 star rating when it comes to using them on the keto diet.
How Many Brussels Sprouts Can You Eat on a Keto Diet?
Most keto diets recommend staying below 20-40 grams net carbs per day. Eating 100g of brussels, which contain only 3.2g of net carbs, shouldn’t cause you many problems.
But like with all foods, it’s important to keep track of your carb intake. Despite their pretty low net carb count, eating too many brussels sprouts could potentially kick you out of ketosis if it pushes you over your daily carb limit.
So, eating in moderation, say 100-150g per day, is ideal. Also, eating too many brussel sprouts can cause mild discomfort to the stomach because of the high fiber content.
What’s the Best Way to Cook Brussels Sprouts on the Keto Diet?
So, now that we’ve answered the key question “are brussels sprouts keto?”, what’s the best way to cook them?
The method used to prepare brussels sprouts plays an essential role in maintaining their nutrient content. While raw or fresh brussels sprouts contain high amounts of vitamins and minerals, certain cooking methods like boiling may leach out some nutrients.
Nutrient Content: Raw vs Cooked
In terms of net carbs, raw brussels sprouts contain about 5 grams per half cup serving, whereas cooked ones have around 7-8 grams depending upon the cooking method used. This slight increase doesn’t necessarily rule out brussels sprouts from being keto friendly though, as it still falls within acceptable daily limits.
Tips For Cooking Frozen Brussels
Frozen vegetables are just as nutritious as fresh ones because they’re flash frozen at peak ripeness, locking in all those valuable nutrients.
To make frozen brussels sprouts taste delicious, try sautéing them with simple ingredients such as garlic butter or tossing them with dried cranberries before roasting for added flavor!
Air Fryer
A healthier alternative to traditional frying is using an air fryer. Air fryer Brussels sprout recipes often use less oil than roasting while still achieving that desired crispiness. Check out these low carb sides including air-fried Brussels sprouts!
Oven Roasting
Roasting helps retain most nutrients while adding delicious flavor.
It’s easy to make roasted brussels sprouts keto-style! Toss some fresh brussels sprouts with olive oil and roast them until they become crispy on the outside yet tender inside (around 20-25 minutes at 400°F).
Pan Sauté Sensation
Sauté the halved brussels sprouts in butter or olive oil over medium heat for a flavorful side dish. Add garlic or bacon bits for an extra kick of flavor.
Keto-Friendly Ingredients & Seasonings
- Olive Oil: A staple of the ketogenic diet, this healthy fat is perfect for cooking Brussels sprouts.
- Bacon Bits: Make your cooked Brussels sprouts tastier by adding some savory bacon bits – just make sure they’re sugar-free.
- Dried Cranberries: For a touch of sweetness (without going overboard on carbs), toss in a few dried cranberries (go for sugar-free).
- Garlic: Add minced garlic to your Brussels sprouts for a burst of flavor that compliments their natural taste.
Avoid High-Carb Extras
Steer clear of high-carb ingredients like breadcrumbs, honey, or
Disadvantages of Brussels Sprouts
Even though these mini cabbages are low in carbs and high in fiber, they do come with a few potential downsides to keep in mind.
Potential Gas and Bloating Issues
One of the most common complaints about brussels sprouts is their tendency to cause gas and bloating. This is because they contain raffinose, a complex sugar that some people have trouble digesting.
Oxalate Content Concerns
A high oxalate content in brussels sprouts may lead to kidney stone formation for some individuals. While oxalates are generally considered healthy, consuming too much of them can contribute to kidney stone formation in some people.
Action Steps:
- If you experience gas or bloating after eating Brussels sprouts, try consuming smaller portions or cooking them differently (e.g., steaming instead of roasting).
- To minimize oxalate intake, consider rotating brussels sprouts with other low-carb veggies like cauliflower and zucchini throughout the week.
- Always consult your healthcare provider before making significant dietary changes, especially if you’re on medications that may interact with certain nutrients.
Vitamin K: Careful with Medications
It’s essential to be aware of your vitamin K intake when taking blood-thinning medications such as warfarin because it may interact with them and cause health issues. Brussels sprouts are high in vitamin K, which can interfere with these medications and potentially cause health problems.
In a nutshell, Brussels sprouts can be a fantastic addition to your keto diet when consumed mindfully and in moderation. Keep an eye on portion sizes and listen to your body’s signals to enjoy the benefits without the drawbacks.
Keto-Friendly Brussels Sprout Recipes
So, you’re convinced by brussels sprouts as a keto friendly option and want to find some delicious ways to use them? Well you’re in the right place, cos here are a couple of low carb brussels sprouts ideas for the ketogenic diet.
Brussels Sprouts & Broccoli Mix
This super simple and very versatile brussels sprouts side dish is one of our go-tos as it can be paired with virtually anything. And best of all, it takes 15 mins total to get on your plate.
Crispy Brussels Sprouts Snack
This brussels sprouts snack is a great alternative to potato chips or popcorn. One of Megha’s inventions, it’s easy to make and perfect for movie nights.:
Alternatives to Brussels Sprouts on a Keto Diet
Not feeling the love for Brussels sprouts? No worries. There are plenty of other low-carb vegetables that can slide right into your keto meal plan.
Bell Peppers
Packed with vitamins and antioxidants, bell peppers offer flavor without breaking your carb bank. This creative bell pepper sandwich, where the peppers replace the bread, is a healthy and yummy treat that uses simple ingredients.
Cauliflower
A true keto superstar, cauliflower is versatile and has a low net carb count. Try this creamy caluilower hummus for a light snack or dip, or this loaded cauliflower casserole if you want something more hearty.
Zucchini
This green gem works wonders as a pasta substitute. Check out this keto lasagna where the noodles are entirely made from zucchini!
FAQs in Relation to Are Brussels Sprouts Keto?
Can You Eat Brussels Sprouts on a Keto Diet?
Yes, Brussels sprouts are a great choice for those following a keto diet because they are low in carbs and high in fiber.
How Many Carbs Are in Brussels Sprouts?
While brussels sprouts do contain some carbs, they are still considered low-carb vegetables, with about 8 grams of total carbs and 4 grams of net carbs per cup of cooked sprouts.
What is the Sugar Content of Brussels Sprouts?
Brussels sprouts have a low sugar content, with only about 2 grams of natural sugars per one-cup serving.
Conclusion
Are Brussels sprouts keto? Brussels sprouts are a fantastic addition to a keto diet because they’re low in carbs and high in fiber, making them a great option for those looking to stay in ketosis.
These little green jewels can be cooked in a variety of ways, from roasted to sautéed, and can be used in many delicious recipes.
However, it’s important to keep in mind that Brussels sprouts do contain some carbs, so it’s best to consume them in moderation.
If you’re looking for other low-carb vegetable options, consider broccoli or cauliflower – both of which are also great choices for a keto diet.
Remember to always check the nutritional information of any food before adding it to your diet. With the right approach, Brussels sprouts can be a healthy and tasty part of your keto lifestyle!
Written by
Matt Gaedke
Matt is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
Expert Fact Checker
Marina Reluskoska
Marina is a licensed nutritionist with a keen specialization in food laws and dedication to shaping healthier lives. Beyond her professional journey, she finds joy in crafting culinary creations, embracing an active lifestyle, and cherishing quality moments with friends. In both food and life, she believes that balance is the key to nurturing well-being.