Keto Foods

Are Brussels Sprouts Keto and Actually Good for You?

By Bree

Last updated on March 18, 2021

People who are new to the keto diet often have a lot of questions about whether a certain food is keto-approved or not.

While it’s pretty easy to pick out obvious choices like meat and eggs, it’s not as simple when it comes to fruit and vegetables. Take Brussels sprouts for example. We know that Brussels sprouts are healthy and good for you, but are Brussels sprouts keto? Let’s find out.

What Makes Brussels Sprouts a Popular Choice for Low Carb Diets?

What exactly makes Brussels sprouts such a popular choice among low carb dieters? Here are a few of the main reasons:

Brussels sprouts are a great low carb vegetable. A 100 gram serving contains only about 5 grams of net carbs.
They’re also low in calories while still being incredibly nutrient-dense.
Brussels sprouts are a rich source of several essential micronutrients.
Brussels sprouts are also a rich source of dietary fiber; they even provide a modest amount of protein.
Brussels sprouts are a rare plant source of omega-3 ALA fatty acids.

Are Brussels Sprouts Keto?

Brussels sprouts aren’t just keto-friendly, they’re a fantastic veggie choice to include as part of your keto diet.

They come so highly recommended because they offer an abundance of pretty much everything your body requires, all while being low calorie and keeping net carbs to a minimum.

You get a little bit of everything with Brussels sprouts: vitamins, minerals, protein, fiber, antioxidants, and even a modest amount of omega-3. All of these reasons combine to make Brussels sprouts easy to recommend for absolutely anyone on the keto diet.

Brussels Sprouts Nutrition Facts

A 100 gram serving size of Brussels sprouts will have the following approximate nutritional breakdown:

43 calories
0.3 grams fat
3.4 grams protein
9 grams carbs
3.8 grams dietary fiber
2.2 grams sugar
0 mg cholesterol
25 mg sodium
389 mg potassium

Brussels Sprouts Health Benefits

As with most healthy green options, Brussels sprouts are jam-packed full of health benefits. Here are 3 of what we consider to be the very best health benefits that you can gain:

Rich source of antioxidants. One particularly in depth study actually found that individuals who ate at least 2 cups of Brussels sprouts daily experienced a 28% reduction in cellular damage caused by oxidative stress. (1)
Helps maintain blood sugar levels. Thanks to the high dietary fiber content, Brussels sprouts are a fantastic choice for anyone looking to lower their risk of developing type 2 diabetes. (2)
Provides omega-3 ALA fatty acids. Omega-3 fatty acids can help with everything from relieving inflammation, to boosting cognitive function. Brussels sprouts happen to be one of the top plant options for omega-3 fatty acids because they contain alpha-linoleic acid (ALA), a type of fatty acid that gets converted into omega-3s by the body. (3)

Keto Brussels Sprouts Alternatives

Do make sure that you’re including plenty of healthy greens while following the keto diet. You can also incorporate these keto-friendly alternatives for Brussels sprouts in a pinch: