Brussels Sprouts are keto friendly.
I did all the research about Brussels Sprouts so I could create the definitive answer to this common question.
At about 3.5 grams of net carbs in a 1/2 cup serving, Brussels sprouts are not the lowest carb vegetable but they can fit in a ketogenic diet which means that Brussels Sprouts are keto friendly. In addition, they are packed full of vitamins and minerals! Those nutrients are important for health. Sometimes we trade a few carbs for greater nutrition.
Keeping track of your carb intake, including all your vegetables, is a key part of getting into and staying in ketosis. So, watch your portion size, include the carbs in your daily count, and enjoy your Brussels sprouts! I love mine roasted in the oven with butter and diced bacon. Yum!
Cooked Brussels Sprouts Nutrition Data (Source USDA.gov)
1/2 Cup Serving (78g) of Brussels Sprouts Nutrition Data
- Calories: 28.1 kcal
- Protein: 1.99 g
- Total Carbs: 5.44 g
- Fiber: 2.03 g
- Net Carbs: 3.41 g
- Vitamin K: 109 ug – 137% RDI
- Vitamin C: 48.4 mg – 81% RDI
- Vitamin A: 30.4 ug – 12% RDI
- Calcium: 28.1 mg – 3% RDI
- Foliate: 46.8 ug – 12% RDI
- Magnesium: 15.6 mg – 9% RDI
Most people who follow a ketogenic diet aim to keep net carbs at under 20 grams per day. So at about 3.5 net grams per serving, Brussels sprouts are a bit carb-heavy but still keto friendly. However, they have so many other health benefits that you should strive to regularly make room for them in your diet.
They are a powerhouse for Vitamin K with 137% of the RDI in a standard serving.
Research has shown that Vitamin K is essential for blood clotting and bone health. Because of the dramatic effect on blood clotting of Brussel sprouts and other leafy greens (cruciferous vegetables), if you are taking any kind of blood thinner medications you must work closely with your medical professional. Increasing the amount of these leafy green vegetables in your diet changes the amount of Vitamin K in your body and may require an adjustment in your blood-thinning medications.
Brussels sprouts are also a great source of Vitamin C, which is essential for immune function and other body processes. A serving of Brussels sprouts has about 81% of the RDI for Vitamin C.
I hope this answers your questions about how keto friendly Brussels Sprouts are. If you found this keto diet information helpful, I hope you’ll signup to hear more from me via email.