Brussels Sprouts During Pregnancy: Raw, Cooked, and Folate

The short answer: Yes, you can eat Brussels sprouts while pregnant. They are a vegetable, not the germinated seed sprouts, such as alfalfa and bean sprouts, that the CDC lists as a riskier choice during pregnancy. Wash them before eating; the CDC notes that washed and then cooked vegetables are the safest choice.

Why can't pregnant women eat sprouts, and does that include Brussels sprouts?

The pregnancy warning is about raw or undercooked seed sprouts. The CDC's safer food chart lists raw alfalfa and bean sprouts as riskier and names sprouts cooked until steaming hot as the safer choice. Our raw and cooked sprouts guide explains why rinsing does not fix that problem.

Brussels sprouts share the word "sprouts" (and are often spelled "brussel sprouts"), but they are not germinated seeds. The steaming-hot sprout rule does not apply to them. The CDC's general vegetable advice does.

Can you eat raw Brussels sprouts while pregnant?

The CDC places unwashed fresh vegetables in its riskier column and washed vegetables in its safer column, adding that washed and then cooked produce is safest. Shaved raw Brussels sprouts in a salad fit the safer column when they are washed well; roasted, steamed, or sautéed sprouts fit the safest one. See how to wash fruits and vegetables when pregnant for the steps.

At a restaurant, you cannot check how a raw salad was washed, so a cooked side is the simpler choice.

How much folate is in Brussels sprouts?

The NIH folate fact sheet names Brussels sprouts among the foods with the highest folate levels. It lists 78 mcg DFE for ½ cup of frozen, boiled Brussels sprouts. The pregnancy recommendation in the same fact sheet is 600 mcg DFE a day.

PregNut's historical USDA-based data lists these amounts per 100 g:

• Boiled Brussels sprouts: 60 mcg DFE folate, 62 mg vitamin C, and 317 mg potassium.
• Raw Brussels sprouts: 61 mcg DFE folate and 85 mg vitamin C.

For comparison, NIH lists 85 mg of vitamin C a day for pregnant adults. Food folate helps, but it is not the same as folic acid. The CDC recommends 400 mcg of folic acid daily for anyone who could become pregnant, from a supplement or fortified foods. Our folate and folic acid guide explains the difference.

Are Brussels sprouts OK in the first trimester?

Yes. The CDC's pregnancy food chart does not set different rules by trimester, so the same washing and cooking advice applies from early pregnancy on. If nausea makes strong-smelling vegetables hard to face, our morning sickness food guide has gentler options.

Common questions

Are Brussels sprouts good for pregnancy?

Yes, as one source of food folate. The NIH folate fact sheet names Brussels sprouts among the foods highest in folate, at 78 mcg DFE per ½ cup frozen and boiled, against a pregnancy recommendation of 600 mcg DFE a day.

Are "brussel sprouts" and Brussels sprouts the same?

Yes. "Brussel sprouts" is a common spelling of the same vegetable, and the same guidance applies.

What if I ate raw Brussels sprouts while pregnant?

Washed raw vegetables are on the CDC's safer-choice list. If you feel unwell after any meal, the CDC says to see a doctor if you are pregnant and have a fever with other flu-like symptoms.

Can Brussels sprouts replace my prenatal vitamin?

No. Vegetables add food folate, but the CDC's 400 mcg folic acid recommendation is met with a supplement or fortified foods. Check your prenatal vitamin label.

Sources: CDC safer food choices for pregnant women, CDC food-poisoning symptoms, CDC folic acid, NIH folate fact sheet, and NIH vitamin C fact sheet. This guide is educational and does not replace prenatal care.