Brussels Sprouts

Food · Vegetable · Food, Typed Supps

One of the most concentrated vitamin K sources in the produce aisle.

Stage by stage

Intake (Dense, compact structure): Chewing breaks down its compact, leafy structure.
Stomach (Vitamin K released): Digestion releases vitamin K, vitamin C, and glucosinolate compounds.
Small intestine (Fat-dependent K absorption): Being fat-soluble, vitamin K absorbs better alongside dietary fat.
Bone & blood clotting proteins (Vitamin K-dependent function): Absorbed vitamin K supports proteins involved in both bone health and normal blood clotting.

Timing

Roasting or sautéing with a bit of oil improves both taste and vitamin K absorption.

Time to effect

Weeks: Regular intake contributes to vitamin K status.

Allergens

None of the fourteen major allergens. Derived from what this food is, not from a product label.

Eating patterns

Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Keto, Gluten-free. Depends on the product: Low-FODMAP.

In season

October to February in the northern hemisphere, April to August in the southern.

Satiety

The satiety index is measured on 240 kcal servings. At 44 kcal per 100 g that is 545 g of this, which is not a serving anyone eats — so the index has nothing to say about it.

Environmental footprint

0.5 kg CO2e and 76 litres of freshwater per kg, matched to "Brassicas" in Poore & Nemecek (2018), Science 360.

Cost band

Cheap — roughly £2.5 per kg, as a band midpoint rather than a price.

Key nutrients

Vitamin K
Vitamin C
Fiber
Folate

Nutrition per 100g

Calories: 44
Protein: 3.8g
Carbohydrate: 4.2g
of which sugars: 3.4g
Fat: 0.3g
of which saturated: 0g
Fibre: 4.6g
Sodium: 31mg

Food vs. supplement

A cup of cooked Brussels sprouts provides several times the recommended daily vitamin K — pairing them with a source of fat (like olive oil) improves absorption meaningfully, similar to how a vitamin K supplement is best taken with food.

Kitchen tip

Cutting them in half before roasting at high heat caramelizes the cut side and cuts down on the sulfurous smell some people dislike.

Common myth

“If you take blood thinners, all leafy vitamin K foods are off-limits.” In reality: The usual medical advice is to keep vitamin K intake consistent day to day, not to eliminate it entirely — sudden large changes are what interfere with some blood-thinning medications.