Calories in Brussels Sprouts: Nutrition Facts & Serving Sizes
Per 1 cup (88g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of Brussels sprouts (88g) contains just 38 calories with 3g of protein, 7.9g of carbs, and 0.3g of fat. Per 100g, Brussels sprouts provide 43 calories, 3.4g of protein, 9g of carbs, and 0.3g of fat. The standout micronutrient is vitamin C at 85mg per 100g, nearly the full daily recommended value in a single serving. Brussels sprouts also deliver 177mcg of vitamin K per 100g (148% daily value) and 3.8g of fiber per 100g. They belong to the cruciferous vegetable family alongside broccoli and cauliflower. At only 38 calories per cup with 3g of protein and 3.3g of fiber, Brussels sprouts are one of the best volume-eating vegetables for anyone on a cut. They are highly filling relative to their calorie content, making them a go-to side dish for anyone trying to stay in a calorie deficit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 sprout (19g) | 8.2 | 0.6g | 1.7g | 0.1g | 0.7g |
| 1 cup (88g) | 37.8 | 3g | 7.9g | 0.3g | 3.3g |
| 100g | 43 | 3.4g | 9g | 0.3g | 3.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 43 | 2% |
| Protein | 3.4g | 7% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 9g | 3% |
| Dietary Fiber | 3.8g | 14% |
| Sugars | 2.2g | 4% |
| Sodium | 25mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 42mg | 3% |
| Iron | 1.4mg | 8% |
| Potassium | 389mg | 8% |
| Vitamin A | 38mcg | 4% |
| Vitamin C | 85mg | 94% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 23mg | 5% |
| Phosphorus | 69mg | 6% |
| Zinc | 0.4mg | 4% |
| Selenium | 1.6mcg | 3% |
| Folate | 61mcg | 15% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Brussels Sprouts
Brussels sprouts are one of the most nutrient-dense vegetables per calorie. The 85mg of vitamin C per 100g nearly covers the full daily requirement for adults (90mg). Vitamin C supports immune function, collagen synthesis for tissue repair, and acts as an antioxidant to reduce exercise-induced oxidative stress.
The 177mcg of vitamin K per 100g (148% daily value) is exceptionally high. Vitamin K is essential for blood clotting and bone metabolism, activating proteins that regulate calcium deposition in bone tissue. This is particularly relevant for those doing heavy resistance training who are putting significant loads on their skeletal system.
Brussels sprouts are cruciferous vegetables containing sulforaphane and glucosinolates, compounds studied for anti-inflammatory and potential anti-cancer properties. Lightly steaming or roasting (rather than boiling) preserves more of these compounds. The 389mg of potassium per 100g supports muscle function and electrolyte balance after training.
The 3.8g of fiber per 100g feeds beneficial gut bacteria and supports digestive regularity. At just 43 calories per 100g, Brussels sprouts are one of the most calorie-efficient ways to add volume, fiber, protein, and micronutrients to any meal. Roasting them with olive oil and garlic at 400°F for 20 minutes transforms them into a genuinely enjoyable side dish.
Dietary Considerations
Brussels sprouts are naturally gluten-free, vegan, dairy-free, keto-friendly, paleo, and Whole30 compliant. Per 100g, they have only 9g of carbs with 3.8g of fiber, leaving 5.2g of net carbs. This makes them excellent for low-carb and keto diets. They are outstanding for weight loss due to their very low calorie density (43 cal per 100g) combined with high fiber and protein content. Some people experience gas or bloating from Brussels sprouts due to their glucosinolate content. Starting with smaller portions and cooking them well (rather than eating raw) reduces this effect.
Daily Intake (100g)
100g of brussels sprouts provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Brussels sprouts?
One cup of Brussels sprouts (88g) has about 38 calories. Per 100g, Brussels sprouts contain 43 calories. A single sprout (19g) has only 8 calories. They are one of the lowest-calorie vegetables you can eat.
Are Brussels sprouts good for weight loss?
Brussels sprouts are excellent for weight loss. At 43 calories per 100g with 3.8g of fiber, you can eat a large portion for very few calories. The fiber and protein (3.4g per 100g) help you feel full. Adding them to meals significantly increases volume and satiety without meaningfully increasing calories.
How much protein in Brussels sprouts?
Brussels sprouts have 3.4g of protein per 100g and 3g per cup (88g). While not a primary protein source, this is high for a vegetable. A cup of Brussels sprouts alongside a protein source helps you hit overall protein goals more easily.
Are Brussels sprouts keto-friendly?
Yes, Brussels sprouts are keto-friendly. Per 100g they have 9g of carbs minus 3.8g of fiber, leaving 5.2g of net carbs. A 1 cup serving (88g) has about 4.6g of net carbs, which fits easily within the typical 20 to 50g daily keto limit.
Why do Brussels sprouts cause gas?
Brussels sprouts contain glucosinolates and raffinose (a complex sugar) that gut bacteria ferment, producing gas as a byproduct. Cooking them thoroughly rather than eating them raw significantly reduces this effect. Starting with smaller portions (half a cup) and increasing gradually lets your gut bacteria adapt over time.
How do you cook Brussels sprouts to make them taste good?
Roasting is the best method. Cut them in half, toss with olive oil, salt, and pepper, and roast at 400 to 425°F for 20 to 25 minutes until the cut sides are golden brown and caramelized. The caramelization eliminates bitterness and creates a nutty, slightly sweet flavor. Avoid boiling, which makes them mushy and sulfurous.
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