How Many Calories in Brussels Sprouts? Nutrition & Macros
A cup of Brussels sprouts (88 g) has 38 calories
Protein 3g · Carbs 7.9g · Fat 0.3g
Brussels sprouts are a cruciferous powerhouse — low in calories at just 43 kcal per 100 g, yet surprisingly rich in protein (3.38 g) and vitamin C (85 mg, about 94% of the daily value). With 3.8 g of fiber and only 5.15 g net carbs per 100 g, they fit well into keto and low-carb diets. Brussels sprouts also contain sulforaphane, a compound studied for its anti-cancer properties. Here is everything you need to know about Brussels sprouts calories and macros, based on USDA data. Raw Brussels sprouts are about 86% water by weight.
180 kJ · per 100g · Water: 86 g
Calorie Calculator: Brussels Sprouts (Raw)
88 g Brussels Sprouts (Raw) contains 38 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (88 g) | 38 kcal | 3g | 7.9g | 0.3g |
| 1 sprout (21 g) | 9 kcal | 0.7g | 1.9g | 0.1g |
| 100 grams | 43 kcal | 3.4g | 9g | 0.3g |
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Brussels Sprouts (Raw) — Nutrition Facts
| Brussels Sprouts (Raw) | per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 3.38 g |
| Fat | 0.3 g |
| Carbs | 8.95 g |
| Fiber | 3.8 g |
| Sugar | 2.2 g |
| Sodium | 25 mg |
| Potassium | 389 mg |
| Magnesium | 23 mg |
| Phosphorus | 69 mg |
| Vitamin C | 85 mg |
| Vitamin B6 | 0.219 mg |
| Folate | 61 mcg |
| Manganese | 0.337 mg |
| Water | 86 g |
Source: USDA FoodData Central (FDC ID: 170383) · Data verified April 2026
Variations
Raw (default)
43 kcal per 100 g. The baseline nutritional profile with maximum vitamin C (85 mg) and all nutrients intact. Best for salads, slaws, and shredding into coleslaws. Slightly bitter taste from glucosinolates. Most people prefer Brussels sprouts cooked rather than raw.
Roasted (with oil)
~67 kcal per 100 g. Roasting at 200+ °C caramelizes the natural sugars and dramatically reduces bitterness. The most popular preparation method — halve the sprouts, toss with olive oil and salt, roast cut-side down for 20-25 minutes. Added oil increases fat and calories but transforms the flavor from bitter to sweet and nutty.
Steamed
~36 kcal per 100 g. Steaming retains more vitamin C than boiling (no nutrient leaching into water) and keeps the sprouts tender-crisp without added fat. The calorie count is slightly lower than raw because some soluble compounds dissolve during cooking. Best method for preserving nutrients while softening the texture.
Frozen
~41 kcal per 100 g. Frozen Brussels sprouts have nearly identical nutrition to fresh because they are flash-frozen at peak ripeness. Slightly softer texture after cooking compared to fresh. Available year-round and more affordable than fresh. A convenient option that retains most vitamins and all macros.
Dietary Perspectives
For Weight Loss
Brussels sprouts are ideal for weight loss — only 43 kcal per 100 g with 3.8 g of fiber and 3.38 g of protein to keep you full. A whole cup (88 g) has just 38 calories, making them perfect for high-volume, low-calorie meals. The fiber slows digestion and supports satiety, while the protein content is among the highest for any vegetable. Roast with minimal oil or steam for the lowest calorie preparation.
For Athletic Performance
Brussels sprouts provide 3.38 g of protein per 100 g — among the highest for any vegetable, making them a useful side dish for athletes. The 85 mg of vitamin C (94% DV) supports immune function and collagen synthesis for recovery. Potassium (389 mg) and magnesium (23 mg) support muscle and nerve function. With only 43 kcal per 100 g, they add volume and micronutrients without significant calories. Pair with a protein source for a balanced post-workout meal.
For Keto
Brussels sprouts are one of the best keto vegetables. Per 100 g: 8.95 g total carbs minus 3.8 g fiber = about 5.15 g net carbs. A cup (88 g) has only about 4.5 g net carbs — fitting easily within a 20 g daily limit. They are very low in fat (0.3 g) so pair with butter, olive oil, or bacon for a satisfying keto side dish. Roasted Brussels sprouts with olive oil and parmesan is a classic keto-friendly preparation that transforms the flavor while adding healthy fats.
Frequently Asked Questions
How many calories are in Brussels sprouts?
A cup of raw Brussels sprouts (88 g) contains approximately 38 calories. Per 100 g, raw Brussels sprouts have 43 calories. A single sprout (21 g) has about 9 calories. They are one of the lowest-calorie vegetables, comparable to broccoli (34 kcal) and cabbage (25 kcal), making them ideal for high-volume, low-calorie meals.
How much vitamin C is in Brussels sprouts?
Raw Brussels sprouts contain 85 mg of vitamin C per 100 g — about 94% of the daily recommended intake. That is nearly as much as oranges (53.2 mg per 100 g) and more than most fruits. A single cup (88 g) provides about 75 mg of vitamin C. Cooking reduces vitamin C, so steaming is the best method to preserve it.
Are Brussels sprouts keto-friendly?
Yes — Brussels sprouts are excellent for keto. Per 100 g they have 8.95 g total carbs minus 3.8 g fiber = about 5.15 g net carbs. A cup (88 g) has about 4.5 g net carbs, which fits well within a 20 g daily limit. Their low calorie count (43 kcal) and high fiber make them one of the best keto vegetables alongside broccoli, cauliflower, and cabbage.
Roasted vs raw Brussels sprouts — what is the difference?
Raw Brussels sprouts have 43 kcal per 100 g. Roasting with oil increases this to about 67 kcal per 100 g due to added fat. The main flavor change is dramatic — roasting caramelizes the natural sugars, transforming the taste from bitter to sweet and nutty. Nutritionally, roasting slightly reduces vitamin C but the calorie difference is modest if you use minimal oil.
Brussels sprouts vs broccoli — which is more nutritious?
Both are excellent cruciferous vegetables. Brussels sprouts have slightly more calories (43 vs 34 kcal), more protein (3.38 vs 2.82 g), more fiber (3.8 vs 2.6 g), and similar vitamin C (85 vs 89.2 mg per 100 g). Broccoli has slightly more vitamin C and fewer carbs (6.64 vs 8.95 g). Both contain sulforaphane. The best choice is whichever one you enjoy eating more.
Why do Brussels sprouts taste bitter?
Brussels sprouts contain glucosinolates — sulfur compounds that taste bitter to some people, especially those with a specific genetic variant (TAS2R38 gene). Roasting at high heat (200+°C) breaks down these compounds and caramelizes the natural sugars, dramatically reducing bitterness. Halving the sprouts before roasting maximizes the caramelized surface area and improves flavor.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brussels Sprouts (Raw) | 43 | 3.38g | 8.95g | 0.3g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Cabbage (Green) | 25 | 1.28g | 5.8g | 0.1g |
| Cauliflower (Raw) | 25 | 1.92g | 4.97g | 0.28g |
| Asparagus (Raw) | 20 | 2.2g | 3.88g | 0.12g |
per 100g
Per 100 g, raw Brussels sprouts have 43 kcal with 3.38 g of protein — more protein per calorie than most vegetables. They provide 85 mg of vitamin C (94% DV), nearly as much as oranges, and only 5.15 g net carbs, making them excellent for keto and low-carb diets.
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