Can Brussels sprouts be eaten raw?

Introduction: Raw Brussels Sprouts

Brussels sprouts are a cruciferous vegetable that have been gaining popularity in recent years due to their health benefits and versatility in cooking. However, many people wonder if they can eat Brussels sprouts raw. Raw Brussels sprouts have a distinct taste and texture that may not be for everyone, but they can be a nutritious addition to salads or eaten as a snack.

Nutritional Value of Brussels Sprouts

Brussels sprouts are low in calories and high in nutrients, making them a great addition to any diet. One cup of raw Brussels sprouts contains only 38 calories, but provides 3.3 grams of fiber, 3.0 grams of protein, and over 100% of the daily recommended amount of vitamin C. They are also a good source of vitamin K, vitamin A, folate, and potassium.

Health Benefits of Raw Brussels Sprouts

Raw Brussels sprouts contain many of the same health benefits as cooked Brussels sprouts. They are high in antioxidants, which can help protect against chronic diseases such as cancer and heart disease. They also contain compounds that may have anti-inflammatory properties and can support healthy digestion.

Risks of Eating Raw Brussels Sprouts

Raw Brussels sprouts contain goitrogens, compounds that can interfere with thyroid function in some people. However, cooking Brussels sprouts can reduce the levels of goitrogens. Additionally, raw Brussels sprouts can be difficult to digest for some people and may cause gas or bloating.

Can You Eat Brussels Sprouts Raw?

Yes, you can eat Brussels sprouts raw. However, they have a distinct taste and texture that may not be for everyone. Raw Brussels sprouts can be eaten as a snack or added to salads for a crunchy texture.

How to Prepare Raw Brussels Sprouts

Raw Brussels sprouts can be prepared by washing them thoroughly and removing any outer leaves that are wilted or discolored. They can then be sliced thinly or shaved with a mandoline for use in salads or as a topping for sandwiches.

Raw Brussels Sprouts Salad Recipe

Here is a simple recipe for a raw Brussels sprouts salad:

  • 1 pound Brussels sprouts, thinly sliced
  • 1/2 cup dried cranberries
  • 1/2 cup chopped walnuts
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons honey
  • Salt and pepper to taste

Combine sliced Brussels sprouts, dried cranberries, and chopped walnuts in a large bowl. In a separate bowl, whisk together olive oil, apple cider vinegar, honey, salt, and pepper. Pour dressing over salad and toss to combine.

Raw Brussels Sprouts vs. Cooked Brussels Sprouts

Cooking Brussels sprouts can help reduce the levels of goitrogens and make them easier to digest. However, cooking can also reduce the levels of some nutrients, such as vitamin C. Both raw and cooked Brussels sprouts can be nutritious, so it’s up to personal preference and dietary needs.

How to Store Raw Brussels Sprouts

Raw Brussels sprouts can be stored in the refrigerator for up to a week. It’s best to store them unwashed and untrimmed to help them stay fresh longer.

Frequently Asked Questions about Raw Brussels Sprouts

  • Can you eat the leaves of Brussels sprouts? Yes, the leaves of Brussels sprouts are edible and can be used in salads or sautéed like spinach.
  • Are raw Brussels sprouts bitter? Raw Brussels sprouts can have a slightly bitter taste, but this can be balanced with the right dressing or other ingredients in a salad.
  • Can you eat Brussels sprouts stems? The stems of Brussels sprouts are edible, but can be tough and fibrous. They can be cooked or thinly sliced and added to salads.

Conclusion: Raw Brussels Sprouts and Your Health

Raw Brussels sprouts can be a nutritious addition to your diet, providing fiber, protein, and vitamins. However, they may not be for everyone due to their distinct taste and texture. If you’re looking for a new way to add Brussels sprouts to your diet, try them raw in a salad or as a snack.

Sources and Further Reading

  • "Brussels Sprouts: Nutrition, Benefits, and Downsides." Healthline, 2021,
  • "Brussels Sprouts." USDA FoodData Central, 2021,
  • "Cruciferous Vegetables and Cancer Prevention." National Cancer Institute, 2021,
  • "Goitrogens." Oregon State University, 2021,
Photo of author

Elise DeVoe

Elise is a seasoned food writer with seven years of experience. Her culinary journey began as Managing Editor at the College of Charleston for Spoon University, the ultimate resource for college foodies. After graduating, she launched her blog, Cookin’ with Booze, which has now transformed into captivating short-form videos on TikTok and Instagram, offering insider tips for savoring Charleston’s local cuisine.

Leave a Comment