Are brussel sprouts keto friendly? – Calories, Nutrition and Keto

Are brussel sprouts Keto-Friendly?

Yes, brussel sprouts can be a part of a balanced ketogenic diet as they are low in carbohydrates. They offer numerous benefits on the ketogenic diet due to their high fiber content, which aids in digestion and makes you feel longer full. This leafy green vegetable is rich in vitamins and minerals that support overall health, making it a healthy choice for those following a ketogenic lifestyle.

Nutritional Facts About brussel sprouts

Brussel sprouts are naturally low in calories, and provide a good amount of vitamins C and K. They are a great source of fiber, which can help keep you feeling full and satisfied. In addition, they contain small amounts of vital nutritional elements like vitamin A, calcium, iron, and magnesium.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The average weight of a brussel sprout is about 10 grams.

Additional Information About brussel sprouts

Brussel sprouts are particularly beneficial because they are a cruciferous vegetable, which have been linked to reducing the risk of certain types of cancer. They are loaded with antioxidants, known to support your body’s inflammation system. In addition to these, they provide Omega-3 fatty acids which can be beneficial to individuals on a keto diet.

Other Foods To Match With

Brussel sprouts can be paired with a variety of foods. As they have a distinct and hearty flavor, they match well with savory and fatty ingredients like bacon or cheese. For those on a keto diet, pairing brussel sprouts with high-protein foods like chicken or steak can make for a perfectly balanced meal. Additionally, they are also excellent when mixed with other vegetables like carrots, onions or bell peppers for a healthy vegetable medley. Their unique flavor adds a kick to the overall taste of the dish and provides nutritional benefits.

8 Famous Keto-Friendly Dishes To Try

1. Keto Bacon and Brussel Sprouts

One of the absolute most popular keto-friendly dishes with brussel sprouts is the Keto Bacon and Brussel Sprouts. This dish, rich with fiber and vitamins, features sautéed brussel sprouts tossed with crispy bacon. It provides essential fats, making it an ideal keto meal.

2. Roasted Brussels Sprouts Salad

Roasted Brussels Sprouts Salad is a vibrant, keto-friendly dish. This salad combines roasted brussels sprouts with a selection of mixed greens, tossed in a low carb dressing. It’s a flavorful, nutrient-rich keto choice that is low in carbs.

3. Keto Brussels Sprouts in Creamy Lemon Sauce

Keto Brussels Sprouts in Creamy Lemon Sauce is a flavorful dish that balances the bitter flavor of the sprouts with a tangy lemon cream sauce. The sauce, made from lemon juice, heavy cream, and butter, fits perfectly into the keto diet.

4. Brussels Sprouts Casserole

Brussels Sprouts Casserole is a hearty keto-friendly dish that combines brussel sprouts with cheese and cream. The brussel sprouts are oven-baked until tender, and then topped with a layer of melted cheese creating a delicious and satisfying keto meal.

5. Keto Brussels Sprouts and Steak Stir Fry

In this dish, the brussels sprouts are fried alongside tender pieces of beef steak, incorporating good amounts of protein and fats. The Keto Brussels Sprouts and Steak Stir Fry makes for a wholesome keto meal that ticks all the necessary nutritional boxes.

6. Parmesan Roasted Brussels Sprouts

Parmesan Roasted Brussels Sprouts is a classic keto dish. The brussels sprouts are roasted until crisped, then sprinkled with shredded parmesan. It’s a simple, yet delicious side dish that’s low in carbs but high in flavor.

7. Brussels Sprouts Soup

This keto-friendly soup is comforting and nutritious. The Brussels Sprouts Soup combines the flavors of brussels sprouts, heavy cream, and spices, providing a creamy and satisfying meal perfect for the keto diet.

8. Brussels Sprouts and Egg Ramekin

Brussels Sprouts and Egg Ramekin is a dish that’s perfect for breakfast or brunch. The recipe consists of eggs, cheese, and sprouts baked together in a small dish. It’s high in protein, providing an ideal start to any keto dieter’s day.

Frequently Asked Questions about brussel sprouts and Keto

1. Are brussel sprouts keto-friendly?

Yes, brussel sprouts are indeed keto-friendly. They are a low-carb vegetable, making them suitable for a ketogenic diet. However, like with any food, they should be consumed in moderation to maintain ketosis.

2. How many carbs are in brussel sprouts?

According to the USDA National Nutrient Database, 100 grams of cooked brussel sprouts contain approximately 7 grams of carbs. They also have around 3.4 grams of fiber, which when subtracted from the total carbohydrate count results in a net carbohydrate value of 3.6 grams. This amount of net carbs is manageable in a keto diet where the daily carb limit is usually set between 20 to 50 grams.

3. Can I eat brussel sprouts everyday on a keto diet?

You can eat brussel sprouts daily on a keto diet, as long as you are maintaining your daily net carbohydrate limitation. Example: If a person who is on a limit of 20 grams of net carbs and consumes 100 grams of brussel sprouts, they would have ingested approximately 3.6 g of net carbs. That leaves around 16.4 grams of net carbs for the rest of the day’s consumption.

4. What are the nutritional benefits of brussel sprouts?

Brussel sprouts are packed with nutrients. They are an excellent source of vitamins C and K, providing more than your daily needed intake in a 100-gram serving. They are also rich in B-vitamins, manganese, potassium, and have a good amount of dietary fiber. Brussels sprouts are low in calories and provide good amounts of omega-3 fatty acids, which are beneficial for heart health. Importantly for keto dieters, they also provide moderate protein (3.4g per 100g) which can be helpful in maintaining muscle mass while losing weight.

5. Can brussel sprouts help me with my weight loss on keto?

Yes, brussel sprouts can absolutely support weight loss on a keto diet. The combination of being low-carb, high in fiber, and packed with nutrients makes them a great choice for anyone trying to lose weight. Fiber, in particular, can help you feel full and satisfied after meals, which can prevent overeating and aid with weight loss. Furthermore, the potassium in brussels sprouts can help the body maintain a healthy metabolism, which is also beneficial for weight loss.

Recommended Articles About Keto

1. Are cashews keto-friendly?
2. Are almonds keto-friendly?
3. Are cherries keto-friendly?