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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, according to a Good Housekeeping report citing USDA data. The figure makes sprouts a useful cool-weather source, but red bell peppers and some other foods contain more; cooking method and serving size also matter.
A half-cup of cooked Brussels sprouts contains about 48 milligrams of vitamin C, or roughly 54% of the food-label Daily Value, according to a Good Housekeeping report citing U.S. Department of Agriculture data. That puts the fall vegetable ahead of several familiar side dishes and, by the report’s cited estimates, slightly above the vitamin C in the same volume of raw orange segments.
The comparison depends on how the foods are measured and prepared. The report estimates 40 milligrams of vitamin C in a half-cup of raw Brussels sprouts, compared with about 36 milligrams in a half-cup of raw orange segments. For cooked Brussels sprouts, a half-cup provides about 48 milligrams; a full cup would supply just over 100% of the 90-milligram Daily Value used on labels, based on those figures.
In the report’s comparison of cooked or prepared fall vegetables, a half-cup of Brussels sprouts has about 48 milligrams, versus roughly 20 milligrams for baked sweet potato, 15 for cooked butternut squash, 9 for cooked spinach, 5 for canned pumpkin and 3 for cooked carrots. Those numbers are approximate and reflect the listed serving and preparation. Brussels sprouts are not the highest source overall: the report puts raw red bell peppers at about 95 milligrams per half-cup and says cooked broccoli is roughly even with cooked sprouts.
The vegetable also supplies nutrients beyond vitamin C. USDA figures cited in the report put a half-cup cooked serving at about 28 calories, 2 grams of fiber, 2 grams of protein, 109 micrograms of vitamin K, 47 micrograms of folate and 247 milligrams of potassium. Nutrient values can vary with serving size and preparation, so the estimates are best used as a practical guide rather than an exact measure for every plate.
A Useful Cool-Weather Vitamin Source
The numbers show that vitamin C does not come only from citrus. Brussels sprouts can contribute a substantial share of an adult’s daily intake in a familiar vegetable serving, alongside fiber and other nutrients. The report says most adults need 75 to 90 milligrams of vitamin C a day; people who smoke need an additional 35 milligrams because smoking raises the body’s requirement.
Vitamin C supports normal immune-cell function and helps the body make collagen, which gives structure to tissues including skin, tendons and blood vessels. It also helps the body absorb non-heme iron from plant foods. Pairing sprouts with lentils, beans or tofu can put vitamin C and plant-based iron in the same meal, though the report does not claim that one food or pairing treats a medical condition.
The report also cautions against expecting extra vitamin C to prevent a cold. It says regular intake may modestly shorten a cold’s duration for most people, but taking a large amount after symptoms begin is not presented as a substitute for meeting ordinary dietary needs. The practical point is to include vitamin C sources regularly, not to treat Brussels sprouts as a cure or a uniquely powerful food.
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How the Serving Comparisons Work
The source report frames Brussels sprouts as a seasonal fall and winter vegetable in the cruciferous family, alongside broccoli, cabbage and kale. It notes that some growers say a light frost can make sprouts taste sweeter. That is a description of seasonal flavor, not a finding that frost increases their vitamin C content.
Its vitamin comparisons use different forms of food: cooked sprouts are compared with cooked vegetables, while the orange comparison is between raw segments and raw sprouts. This matters because raw and cooked values should not be treated as interchangeable. The report does not provide a testing method or a single standardized preparation for every comparison, and its figures are presented as approximate.
Vitamin K is another notable nutrient in the cited data: a half-cup cooked serving provides about 109 micrograms, which the report describes as roughly 91% of the Daily Value. It says people taking warfarin do not necessarily need to avoid Brussels sprouts, but should keep vitamin K intake consistent and consult a doctor or pharmacist before making major dietary changes. People who are pregnant or planning pregnancy should ask a health professional about folate needs, since food alone may not meet them.
“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 Figures
The cited amounts are approximate nutrient estimates, not results from a new laboratory study described in the source material. The report attributes its cooked Brussels sprouts nutrition figures to USDA data, but the supplied excerpt does not identify the database entry, exact cooking method or publication date. Actual values can vary by serving size and preparation.
The headline comparison also needs qualification: sprouts exceed the cited amount for raw orange segments only on a half-cup-to-half-cup basis, and the report’s broader comparison includes different foods in raw, cooked, baked or canned forms. It does not establish that Brussels sprouts are the best vitamin C source, and it explicitly lists foods with higher or comparable amounts. No new clinical evidence or dietary recommendation is reported here.
Using Sprouts in Everyday Meals
The report recommends roasting or air-frying Brussels sprouts until golden rather than boiling or overcooking them, which it says can bring out a bitter, sulfur-like flavor. It also suggests using them in cool-weather meals, including pairing roasted sprouts with lentils or other iron-rich plant foods. The source excerpt does not provide a complete recipe or cooking temperature, so readers should follow a tested recipe and cook the vegetables to their preferred safe, tender texture.
For people taking warfarin, or those who have specific nutrition needs related to pregnancy, the source advises discussing major diet changes with a doctor or pharmacist. Beyond those individual considerations, the next step is a household choice: compare portions and preparation, and use Brussels sprouts as one of several foods that contribute vitamin C rather than relying on a single vegetable to meet all nutrient needs.
Key Questions
How much vitamin C is in cooked Brussels sprouts?
A half-cup cooked serving has about 48 milligrams of vitamin C, or roughly 54% of the 90-milligram Daily Value used on food labels, according to USDA figures cited by Good Housekeeping.
Do Brussels sprouts have more vitamin C than oranges?
In the report’s same-volume comparison, a half-cup of raw Brussels sprouts has about 40 milligrams, compared with about 36 milligrams in a half-cup of raw orange segments. That is a narrow comparison of those serving sizes, not a claim that sprouts exceed every citrus serving or preparation.
Are Brussels sprouts the highest-vitamin-C vegetable?
No. The report says a half-cup of raw red bell pepper has about 95 milligrams, while cooked broccoli is roughly even with cooked Brussels sprouts. The amounts depend on the food form and serving size.
How should Brussels sprouts be cooked?
The report suggests roasting or air-frying until golden, saying boiling or overcooking can bring out a bitter, sulfur-like flavor. Cooking advice does not change the source’s approximate nutrition estimates for every preparation.
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 consult a doctor or pharmacist before making major changes to their diet.
Source: goodhousekeeping.com
