Brussels Sprouts Calories and Macros (Complete Breakdown)
Brussels Sprouts Calories at a Glance
Here’s what most people are looking for — the basic calorie counts for Brussels sprouts by serving size and preparation method.
Raw Brussels Sprouts
| Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 sprout (19g) | 7 | 0.6g | 1.5g | 0.1g | 0.6g |
| 1/2 cup (44g) | 19 | 1.5g | 3.5g | 0.1g | 1.7g |
| 1 cup (88g) | 38 | 3.0g | 7.9g | 0.3g | 3.3g |
| 100g | 43 | 3.4g | 9.0g | 0.3g | 3.8g |
| 1 pound (454g) | 195 | 15.4g | 40.9g | 1.4g | 17.2g |
Cooked Brussels Sprouts (Boiled, Drained, No Added Fat)
| Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 sprout (21g) | 7 | 0.5g | 1.5g | 0.1g | 0.6g |
| 1/2 cup (78g) | 28 | 2.0g | 5.5g | 0.4g | 2.1g |
| 1 cup (156g) | 56 | 4.0g | 11.0g | 0.8g | 4.1g |
| 100g | 36 | 2.6g | 7.1g | 0.5g | 2.6g |
Roasted Brussels Sprouts (With 1 Tbsp Olive Oil per Pound)
| Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1/2 cup (~100g) | 80 | 2.8g | 7.5g | 4.5g | 2.8g |
| 1 cup (~200g) | 160 | 5.6g | 15.0g | 9.0g | 5.6g |
Fried Brussels Sprouts (Deep-Fried)
| Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1/2 cup (~100g) | 150-180 | 3.0g | 12.0g | 10-14g | 3.0g |
| 1 cup (~200g) | 300-360 | 6.0g | 24.0g | 20-28g | 6.0g |
The raw and boiled numbers come from USDA FoodData Central. The roasted and fried numbers are estimates based on typical restaurant and home-cooking methods, as oil absorption varies with temperature, cook time, and cut size.
Why the Calorie Count Changes With Cooking
Brussels sprouts themselves don’t gain or lose calories during cooking. What changes is water content and added fat.
Boiling adds water weight. A cup of raw Brussels sprouts weighs 88g; a cup of boiled sprouts weighs 156g because the sprouts absorb water during cooking. This is why per-cup calorie counts appear similar (38 raw vs. 56 cooked) even though the cooked cup weighs nearly twice as much. Per 100 grams, boiled sprouts actually have fewer calories than raw (36 vs. 43) because of the added water weight.
Roasting removes water and adds oil. Brussels sprouts shrink during roasting as water evaporates, concentrating the natural sugars (which is why they taste sweeter) and calories per gram. The added olive oil contributes roughly 120 calories per tablespoon. Most recipes call for 1-2 tablespoons of oil per pound of sprouts.
Frying removes water and adds significantly more oil. Deep-fried Brussels sprouts absorb fat during cooking, roughly doubling or tripling their calorie density compared to raw. The exact amount depends on frying temperature (higher temperature = less absorption), batter or coating, and time in the oil.
Steaming is the closest to raw in calorie terms. No fat is added, and water absorption is minimal. Steamed Brussels sprouts have essentially the same calorie density as raw.
Macronutrient Deep Dive
Carbohydrates
Brussels sprouts contain about 9g of carbohydrates per 100g raw. Of those 9 grams:
- Fiber: 3.8g (42% of total carbs)
- Sugars: 2.2g (naturally occurring)
- Starch and other carbs: ~3g
The net carb count (total carbs minus fiber) is approximately 5.2g per 100g raw. This makes Brussels sprouts one of the lowest net-carb vegetables available, suitable for low-carb and ketogenic diets.
For comparison:
- Broccoli: 4.4g net carbs per 100g
- Cauliflower: 3.0g net carbs per 100g
- Sweet potato: 17.1g net carbs per 100g
- Potato: 15.4g net carbs per 100g
Brussels sprouts land in the middle of the low-carb vegetable range — slightly higher than cauliflower but far below starchy vegetables. For a detailed nutritional comparison with another cruciferous vegetable, see our Brussels sprouts vs. broccoli guide.
Protein
At 3.4g per 100g raw, Brussels sprouts are surprisingly high in protein for a vegetable. For context:
- Most leafy greens: 1-2g per 100g
- Broccoli: 2.8g per 100g
- Peas: 5.4g per 100g
- Chicken breast: 31g per 100g
Brussels sprouts won’t replace your protein sources, but they contribute more than most vegetables. In a plant-based diet, these small amounts add up across the day.
The protein in Brussels sprouts is not a complete protein — it lacks sufficient amounts of some essential amino acids (particularly methionine). Pairing with grains, legumes, or other protein sources covers the gaps.
Fat
Brussels sprouts are essentially fat-free at 0.3g per 100g raw. The small amount of fat present is mostly polyunsaturated, including a trace amount of alpha-linolenic acid (an omega-3 fatty acid).
Any fat in a Brussels sprouts dish comes from added cooking oil, butter, bacon, cheese, or other ingredients. This is the single biggest variable in the calorie count of any Brussels sprouts recipe.
Fiber
The 3.8g of fiber per 100g raw (4.1g per cup cooked) is notable. That’s about 15% of the daily recommended intake in a single cup.
Brussels sprouts contain both types:
- Insoluble fiber (the majority): Adds bulk to stool, promotes regularity, and feeds beneficial gut bacteria
- Soluble fiber (smaller proportion): Helps moderate blood sugar response after meals and may contribute to cholesterol management
The fiber content is one reason Brussels sprouts are so filling relative to their calorie count. A cup of roasted Brussels sprouts at 160 calories with 5.6g of fiber is more satiating than 160 calories of most snack foods.
Brussels Sprouts in Common Diets
Keto and Low-Carb
Brussels sprouts are a solid keto-friendly vegetable. With 5.2g net carbs per 100g, you can eat a generous 1.5-cup serving and stay well under 10g net carbs from the sprouts alone. Roasted in olive oil or butter, they become a satisfying keto side dish.
Calorie Counting and Weight Loss
At 43 calories per 100g raw, Brussels sprouts are one of the most calorie-efficient foods you can eat. Their combination of high fiber, moderate protein, and very low fat makes them extremely satiating per calorie.
A practical approach: swap half your starchy side dish (rice, pasta, potato) with Brussels sprouts. You’ll cut 100-200 calories per serving while adding fiber and micronutrients.
High-Protein Diets
Brussels sprouts aren’t a protein powerhouse, but they contribute 3-4g per cup alongside their other nutrients. In a meal with chicken, fish, or tofu as the primary protein source, Brussels sprouts add protein on top of their vitamin and fiber content. Every gram counts when you’re hitting a target.
Whole30 and Paleo
Brussels sprouts are fully compliant with both protocols. Roast in compliant fats (olive oil, avocado oil, ghee), season with salt, pepper, and herbs, and they fit seamlessly into these eating patterns.
Calorie Comparison: Brussels Sprouts vs. Other Vegetables
| Vegetable (100g raw) | Calories | Protein | Net Carbs | Fiber |
|---|---|---|---|---|
| Brussels sprouts | 43 | 3.4g | 5.2g | 3.8g |
| Broccoli | 34 | 2.8g | 4.4g | 2.6g |
| Cauliflower | 25 | 1.9g | 3.0g | 2.0g |
| Asparagus | 20 | 2.2g | 1.8g | 2.1g |
| Green beans | 31 | 1.8g | 3.6g | 3.4g |
| Zucchini | 17 | 1.2g | 2.1g | 1.0g |
| Kale | 49 | 4.3g | 5.2g | 3.6g |
| Spinach | 23 | 2.9g | 1.4g | 2.2g |
Brussels sprouts sit at the higher end of vegetable calories but also deliver more protein and fiber than most. Calorie-per-nutrient, they’re among the best values on the list.
How Cooking Method Affects Calories: Real-World Scenarios
Let’s look at how a pound of Brussels sprouts (about 4 servings) changes in calories based on how you prepare it.
Scenario 1: Steamed, plain
- Brussels sprouts: 195 calories
- Added fat: 0
- Total per serving: ~49 calories
Scenario 2: Roasted with olive oil
- Brussels sprouts: 195 calories
- 2 tablespoons olive oil: 240 calories
- Total per serving: ~109 calories
Scenario 3: Roasted with olive oil, Parmesan, and balsamic
- Brussels sprouts: 195 calories
- 1 tablespoon olive oil: 120 calories
- 1/4 cup grated Parmesan: 110 calories
- 1 tablespoon balsamic glaze: 30 calories
- Total per serving: ~114 calories
Scenario 4: Brussels sprouts with bacon and balsamic
- Brussels sprouts: 195 calories
- 4 slices bacon: 172 calories
- 1 tablespoon olive oil: 120 calories
- 1 tablespoon balsamic: 14 calories
- Total per serving: ~125 calories
Scenario 5: Deep-fried with aioli dipping sauce
- Brussels sprouts: 195 calories
- Absorbed frying oil: ~300-400 calories
- 2 tablespoons aioli: 180 calories
- Total per serving: ~169-194 calories
The Brussels sprouts themselves are the constant. Everything else is a choice. For more recipe-specific details, check our articles on roasted Brussels sprouts and Brussels sprouts with bacon and balsamic.
Micronutrients (Brief Overview)
While this article focuses on calories and macros, Brussels sprouts’ micronutrient profile deserves mention because it’s what sets them apart from other low-calorie vegetables.
Per cup cooked (156g):
- Vitamin K: 270% daily value
- Vitamin C: 107% daily value
- Folate: 24% daily value
- Vitamin B6: 14% daily value
- Manganese: 18% daily value
- Potassium: 14% daily value
- Iron: 10% daily value
For the full micronutrient breakdown and what each vitamin does, see our complete Brussels sprouts nutrition guide.
Frequently Asked Questions
How many calories in one Brussels sprout? About 7-8 calories for a medium-sized sprout (19-21g), regardless of whether it’s raw or boiled.
Are Brussels sprouts good for weight loss? Excellent. They’re low in calories, high in fiber, and moderately high in protein for a vegetable — all factors that increase satiety. The key is preparation method. Steamed or roasted with minimal oil keeps the calorie count low.
How many carbs in Brussels sprouts for keto? About 5.2g net carbs per 100g raw (roughly 5-6 sprouts). A standard keto serving of 1 cup cooked Brussels sprouts has approximately 6.8g net carbs — easily within most people’s daily keto carb budget.
Do Brussels sprouts have more calories than broccoli? Slightly more. Brussels sprouts have 43 calories per 100g raw versus broccoli’s 34. The difference is small — about 9 calories per 100g, or roughly the caloric equivalent of a single grape.
Are frozen Brussels sprouts the same calories as fresh? Yes. Freezing doesn’t change the calorie content. Frozen Brussels sprouts may have slightly different texture after cooking, but their nutritional profile is virtually identical to fresh.
Why do restaurant Brussels sprouts have so many calories? Restaurants typically deep-fry or heavily oil-roast their Brussels sprouts, and finish them with calorie-dense additions like aioli, Parmesan, bacon, honey, or brown butter. A restaurant side of Brussels sprouts can easily run 400-600 calories — 4 to 6 times the calorie count of the same amount steamed at home.
The Bottom Line
A raw Brussels sprout has about 7 calories. A cup of steamed Brussels sprouts has about 56 calories. These numbers make Brussels sprouts one of the most nutrient-dense, low-calorie foods available.
What you add during cooking is where calorie counts diverge. Steamed or lightly roasted keeps things lean. Deep-fried with dipping sauce turns a 56-calorie cup into a 350+ calorie dish. Both can have a place in your diet — just know the numbers.