Calories in Brownies: Nutrition Facts & Serving Sizes
Per 1 serving (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One serving of brownie (28g) contains 114 calories with 1.2g of protein, 23.4g of carbs, and 1.7g of fat. Per 100g, a brownie provides 407 calories, 4.4g of protein, 83.6g of carbs, and 6.2g of fat. The carbs are dominated by sugar at 54.8g per 100g, making brownies one of the most sugar-dense baked goods. Despite a relatively low fat content per 100g (6.2g), the calorie density is high because of the dense carb and sugar load. The sodium content is 457mg per 100g, which is notable for a sweet treat. Brownies provide minimal micronutrient value, though they do contain 3.8mg of iron per 100g from chocolate, covering around 21% of the daily value. For anyone tracking macros, a single square can easily contain 150 to 400 calories depending on the recipe and size.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (28g) | 114 | 1.2g | 23.4g | 1.7g | 0.8g |
| 100g | 407 | 4.4g | 83.6g | 6.2g | 2.9g |
Track Brownie in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 407 | 20% |
| Protein | 4.4g | 9% |
| Total Fat | 6.2g | 8% |
| Saturated Fat | 1.7g | 9% |
| Total Carbohydrates | 83.6g | 30% |
| Dietary Fiber | 2.9g | 10% |
| Sugars | 54.8g | 110% |
| Sodium | 457mg | 20% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.7g | 1% |
| Calcium | 17mg | 1% |
| Iron | 3.8mg | 21% |
| Potassium | 51mg | 1% |
| Zinc | 0.3mg | 3% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.7mg | 11% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brownies
Brownies are a high-calorie dessert and do not offer meaningful health benefits. The primary value is enjoyment and psychological satisfaction, which should not be completely dismissed on a long-term diet. Rigid elimination of enjoyable foods is a common reason people abandon their nutrition plans.
From a nutrient standpoint, the 3.8mg of iron per 100g from cocoa is a notable positive. Iron is essential for oxygen transport in the blood and energy production. However, the sugar and calorie load makes brownie an inefficient way to get iron compared to red meat or leafy greens.
The 2.9g of fiber per 100g is modest but slightly better than many other sweet baked goods, likely from cocoa powder. Fiber slows digestion and moderates blood sugar spikes to some extent, though the 54.8g of sugar per 100g still produces a significant glycemic response.
For practical diet inclusion, brownies are best treated as a planned indulgence. If you are tracking macros, a 28g serving at 114 calories can fit into your daily budget without derailing progress. Making homemade brownies lets you control the recipe, using less sugar, adding protein powder, or reducing fat to create a more macro-friendly version.
Dietary Considerations
Brownies are not keto-friendly due to 83.6g of carbs per 100g. Traditional brownies contain gluten from flour, so they are not gluten-free unless made with a gluten-free flour substitute. Standard recipes include eggs and butter, making them unsuitable for vegans without modification. Brownies are not suitable for weight loss when eaten freely, but a single measured serving (28g, 114 calories) can fit into a calorie-controlled diet. High sodium (457mg per 100g) is worth noting if you are monitoring intake.
Daily Intake (100g)
100g of brownie provides 20% of a 2,000-calorie diet.
Track Your Intake
See how brownie fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a brownie?
A standard 1 oz serving (28g) of brownie has 114 calories. Per 100g, brownies contain 407 calories. A typical homemade brownie square (about 50 to 60g) has 200 to 245 calories, though this varies widely by recipe and size.
Is a brownie good for weight loss?
Brownies are not helpful for weight loss. At 407 calories per 100g with 54.8g of sugar and minimal protein, they offer low satiety for a high calorie cost. A planned portion (one small square, 28g) can fit in a calorie deficit, but free eating brownies makes calorie control difficult.
How much protein in a brownie?
A standard brownie has 4.4g of protein per 100g and about 1.2g per 28g serving. This is low for a snack. If you want a high-protein chocolate treat, look for protein brownie recipes that substitute protein powder for some of the flour.
Are brownies gluten-free?
Standard brownies made with wheat flour contain gluten. Gluten-free brownies can be made using almond flour, oat flour (certified GF), or other gluten-free flour substitutes. Many stores sell pre-made gluten-free brownie mixes.
How many carbs are in a brownie?
Brownies have 83.6g of carbs per 100g, with 54.8g of that being sugar. A 28g serving contains about 23.4g of carbs and 15.3g of sugar. Brownies are one of the most carb-dense baked goods.
Track Brownies in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.