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Good Housekeeping reports that a half-cup of cooked Brussels sprouts contains about 48 milligrams of vitamin C, or roughly 54% of the Daily Value used on food labels. The figure makes the vegetable a useful fall and winter source, though red bell peppers have more vitamin C and cooked broccoli has a similar amount.
Brussels sprouts provide about 48 milligrams of vitamin C in a half-cup cooked serving, according to USDA nutrition figures cited by Good Housekeeping. That is roughly 54% of the 90-milligram Daily Value used on food labels, making the cool-weather vegetable a notable source of the nutrient outside the familiar citrus aisle.
The report puts a half-cup of raw Brussels sprouts at about 40 milligrams of vitamin C, compared with roughly 36 milligrams in the same amount of raw orange segments. Cooking changes the amount: the report lists about 48 milligrams per half-cup cooked serving. A full cooked cup would provide just over 100% of the label Daily Value, based on those approximate figures.
The comparison has limits. Brussels sprouts are not the highest vitamin C food: a half-cup of raw red bell pepper contains about 95 milligrams, while cooked broccoli is roughly even with cooked Brussels sprouts. The report also compares cooked half-cup servings of other vegetables, including sweet potato at about 20 milligrams, butternut squash at 15, spinach at 9, canned pumpkin at 5 and carrots at 3.
Vitamin C is only part of the nutrition profile. USDA figures cited in the report put a half-cup of cooked Brussels sprouts at about 28 calories, 2 grams of fiber, 109 micrograms of vitamin K and 47 micrograms of folate. Those amounts are approximate and depend on the serving and preparation described.
A Useful Nonncitrus Vitamin C Source
The figures offer readers a practical way to add vitamin C to fall and winter meals, when Brussels sprouts are in season. The report says most adults need about 75 to 90 milligrams daily; people who smoke need an additional 35 milligrams. Individual needs can vary, and the article does not suggest that one vegetable should replace a varied diet.
Vitamin C supports normal immune-cell function, helps the body make collagen and improves absorption of non-heme iron from plant foods. These roles make the vegetable a useful meal ingredient, for example alongside beans, lentils or tofu. The report cautions against expecting extra vitamin C to prevent a cold; regular intake may modestly shorten cold duration for some people, but loading up after symptoms begin is not presented as a substitute for meeting routine needs.
The other nutrients also call for context. A half-cup serving supplies substantial vitamin K, which supports blood clotting and bone health. People taking warfarin do not necessarily need to avoid Brussels sprouts, but the report advises keeping vitamin K intake consistent and discussing major dietary changes with a doctor or pharmacist.
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How the Numbers Compare
Good Housekeeping identifies Brussels sprouts as cruciferous vegetables, in the same family as broccoli, cabbage and kale. The report says they are at their best from fall through winter and notes that growers often say a light frost can make them taste sweeter. That is seasonal and culinary context, not a claim that frost changes their vitamin C content.
The vitamin C amounts are presented as approximate values for specified serving sizes and preparation methods. Comparing cooked sprouts with raw produce would not be like-for-like, so the report separately gives raw Brussels sprouts and raw orange segments, then lists several cooked or prepared vegetable comparisons. Its main point is narrower than saying sprouts beat citrus or vegetables generally: they provide more vitamin C than the stated amount of raw orange segments in that particular half-cup comparison.
The report attributes the cooked sprouts’ nutrient figures to the U.S. Department of Agriculture. It also cites Erin Nelsen, M.S., R.D., for the explanation that the body cannot make or store vitamin C. The supplied source does not include a publication date or a link to the underlying USDA entry.
“It is important to consume Vitamin C as 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, and the supplied material does not specify a testing method, brand, exact cooking time or the full USDA data reference. Nutrient content can vary with serving size and preparation, so the numbers should not be read as exact for every plate.
The headline’s comparison depends on what foods and portions are being compared. Brussels sprouts exceed raw orange segments in the report’s half-cup comparison, but they do not exceed red bell peppers, and cooked broccoli is described as roughly equal. The source also does not provide a publication date, broader research review or evidence that eating Brussels sprouts alone produces a particular health outcome.
Adding Sprouts to Seasonal Meals
The report’s practical next step is to use Brussels sprouts in fall and winter meals, with roasting or air frying suggested to avoid the bitterness the article associates with boiling or overcooking. It also points to pairing them with iron-rich plant foods such as lentils, beans, tofu and fortified cereals so vitamin C can support absorption of non-heme iron.
No policy change, new study or follow-up announcement is described in the supplied material. Readers seeking exact nutrient values for a particular product can check its nutrition information or an appropriate USDA food entry. Anyone taking warfarin, or who has questions about folate needs during pregnancy, should discuss significant dietary changes with a health professional.
Key Questions
How much vitamin C is in cooked Brussels sprouts?
Good Housekeeping cites about 48 milligrams per half-cup cooked serving, 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 stated comparison, a half-cup of raw Brussels sprouts has about 40 milligrams, while a half-cup of raw orange segments has around 36 milligrams. The comparison is specific to those portions and raw forms.
Are Brussels sprouts the top vegetable source of vitamin C?
No. The report gives about 95 milligrams per raw half-cup of red bell pepper and says cooked broccoli has roughly as much as cooked Brussels sprouts.
What other nutrients do Brussels sprouts provide?
A half-cup cooked serving contains about 2 grams of fiber, 109 micrograms of vitamin K and 47 micrograms of folate, according to USDA figures cited by Good Housekeeping.
Can people taking warfarin eat Brussels sprouts?
The report says they do not need to avoid them, but should keep vitamin K intake consistent. People taking warfarin should consult a doctor or pharmacist before making major changes to their diet.
Source: goodhousekeeping.com
