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Air-Fried Brussels Sprouts Calories
High in fiber and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Air-Fried Brussels Sprouts (155 g) has 65 calories. That works out to 42 calories per 100 g. It contains 13.5 g of carbs, 5.3 g of protein, 0.9 g of fat and 5.9 g of fiber. Its 274.4 µg of Vitamin K covers 229% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Air-Fried Brussels Sprouts Nutrition Facts
Selected: 1 cup (whole) · 155 g
65
KCAL / 155G
Carbs
13.5g
· 5% DV
Protein
5.3g
· 11% DV
Fat
0.9g
· 1% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 25% · Fat 10%
Air-Fried Brussels Sprouts nutrition facts table · 1 cup (whole) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 5.9 g | 21% |
| Protein | 5.3 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Air-Fried Brussels Sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 155 g | 65 kcal |
| 4 piece (small) | 55 g | 23 kcal |
| 100 g | 100 g | 42 kcal |
| 8 piece (medium) | 110 g | 46 kcal |
| 1 serving (medium) | 180 g | 76 kcal |
| 1 serving (large) | 250 g | 105 kcal |
| 2 cup (whole) | 310 g | 130 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Air-Fried Brussels Sprouts
How long do Air-Fried Brussels Sprouts take to cook?
Air-Fried Brussels Sprouts usually take about 12–18 minutes at 375°F (190°C). Halve them for more even cooking, arrange them in a single layer, and shake the basket once; smaller sprouts may finish sooner.
How do you make Air-Fried Brussels Sprouts crispy?
Dry Air-Fried Brussels Sprouts thoroughly and leave space around the pieces so hot air can circulate. A little oil encourages browning, while overcrowding traps steam and makes the sprouts soft rather than crisp.
Can you air-fry frozen Brussels sprouts without thawing them first?
Yes, frozen Brussels sprouts can go straight into the air fryer. They may turn out softer than fresh ones, so avoid crowding the basket and cook them until hot and browned, adding time as needed.
Should you cut Brussels sprouts in half for Air-Fried Brussels Sprouts?
Usually, yes: halving Brussels sprouts helps them cook evenly and gives the cut sides room to brown. Very small sprouts can be left whole, but trim their tough stem ends and remove any damaged outer leaves first.
What seasoning is best for Air-Fried Brussels Sprouts?
Garlic, black pepper, smoked paprika, and a little salt work well on Air-Fried Brussels Sprouts. For a brighter finish, toss them with lemon juice after cooking; adding it before cooking can mute its fresh flavor.
Why do Air-Fried Brussels Sprouts taste bitter?
Air-Fried Brussels Sprouts can taste bitter when they are overcooked or heavily charred. Cut them to a similar size and take them out once browned; a little lemon juice or a sweet-tart glaze can balance their flavor.
Can you make Air-Fried Brussels Sprouts without oil?
Yes, you can air-fry Brussels sprouts without oil. They may brown less and seasonings may not stick as well, so dry the sprouts carefully, spread them out, and shake the basket during cooking.
How do you keep leftover Air-Fried Brussels Sprouts from getting soggy?
Store leftover Air-Fried Brussels Sprouts in a covered container in the refrigerator for 3–4 days. Reheat them in the air fryer for a few minutes to restore some crispness; a microwave heats them quickly but leaves them softer.
Can you add Air-Fried Brussels Sprouts to a salad?
Yes, Air-Fried Brussels Sprouts make a flavorful salad topping. Let them cool slightly, then combine them with leafy greens, nuts, and a tangy dressing; adding them while piping hot can wilt delicate leaves.
Are Air-Fried Brussels Sprouts a healthy side dish?
Yes, Air-Fried Brussels Sprouts are a nutritious vegetable side, providing fiber and vitamin C. Air-frying can use less oil than deep-frying, while heavy sauces or generous cheese toppings can add substantial richness.
Air-Fried Brussels Sprouts Vitamins & Minerals
Vitamins
Vitamin K
274.35µg · 229% DV
Vitamin C
96.1mg · 107% DV
Folate
94.55µg · 24% DV
B6
0.39mg · 23% DV
Minerals
Manganese
0.43mg · 19% DV
Potassium ⭐
603mg · 18% DV
Phosphorus
101mg · 14% DV
Copper
0.12mg · 13% DV
Sodium
31mg · 1% DV
Air-Fried Brussels Sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-Fried Brussels Sprouts
To burn the 65 calories in 1 cup (whole) (155 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-Fried Brussels Sprouts?
Air-Fried Brussels Sprouts are small cabbage buds, native to Belgium, cooked in a hot-air fryer, usually with a little oil and seasoning. The high heat browns the outer leaves while leaving the centres tender, giving them a roasted, slightly crisp finish without deep-frying.
They work well as a vegetable side with weeknight meals, roast dinners or grilled fish, and can also be tossed into a warm salad. Their mild bitterness pairs nicely with lemon, garlic or a touch of sweetness. They provide fibre and vitamin C, with 3.8 g of fibre per 100 g. Use just enough oil to coat the sprouts, and leave space in the basket so they brown rather than steam.
How Nutritious Is Air-Fried Brussels Sprouts?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-Fried Brussels Sprouts Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-Fried Brussels Sprouts Contain Allergens?
No known major allergens
Which Diets Is Air-Fried Brussels Sprouts Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-Fried Brussels Sprouts Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.