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Brussels sprouts Calories
Very high in vitamin C and K, fiber-rich vegetable
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Brussels sprouts (85 g) has 37 calories. That works out to 43 calories per 100 g. It contains 7.6 g of carbs, 2.9 g of protein, 0.3 g of fat and 3.2 g of fiber. Its 150.5 µg of Vitamin K covers 125% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Brussels sprouts Nutrition Facts
Selected: 6 piece (medium) · 85 g
37
KCAL / 85G
Carbs
7.6g
· 3% DV
Protein
2.9g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 26% · Fat 6%
Brussels sprouts nutrition facts table · 6 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 2.9 g | 6% |
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 6 Pieces of Brussels sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 85 g | 37 kcal |
| 3 piece (small) | 40 g | 17 kcal |
| 1 cup (chopped) | 78 g | 34 kcal |
| 1 serving (medium) | 85 g | 37 kcal |
| 1 cup (whole) | 88 g | 38 kcal |
| 100 g | 100 g | 43 kcal |
| 10 piece (large) | 140 g | 60 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Brussels sprouts
How do you cook Brussels sprouts so they taste good?
Roasting Brussels sprouts at high heat brings out their sweetness and gives the cut sides a crisp, browned finish. Halve them, toss with a little oil and seasoning, and roast cut-side down until tender inside; avoid overcrowding the pan.
Why are Brussels sprouts bitter?
Brussels sprouts can taste bitter because of their natural compounds, and overcooking often makes that sharp flavor more noticeable. Choose firm, compact sprouts and roast or briefly steam them; lemon juice or a tangy dressing can balance the bitterness.
How do you roast Brussels sprouts?
To roast Brussels sprouts, trim the stem ends, halve the sprouts, and toss them with oil and seasoning. Arrange them cut-side down on a baking sheet and roast until browned and fork-tender; cooking time varies with their size.
How long should you boil Brussels sprouts?
Boil whole Brussels sprouts for about 8–10 minutes, or until a fork can pierce them easily; halved sprouts cook faster. Drain them as soon as they are tender, since prolonged boiling can make them mushy and bring out a stronger smell.
Can you eat Brussels sprouts raw?
Yes, Brussels sprouts can be eaten raw. Remove any loose outer leaves, wash them well, and shred or slice them thinly for a salad or slaw; cutting them finely makes their firm texture and strong flavor easier to enjoy.
How do you clean and trim Brussels sprouts?
Trim a thin slice from the stem end of each Brussels sprout and remove any yellow or damaged outer leaves. Rinse the sprouts under running water and dry them well; halve larger ones so they cook evenly with smaller ones.
Can you freeze Brussels sprouts?
Yes, Brussels sprouts freeze well after a brief blanch. Trim and wash them, blanch them in boiling water, cool them promptly in cold water, then drain and dry thoroughly before packing airtight. Use thawed sprouts in cooked dishes for the best texture.
Why do Brussels sprouts smell bad when cooked?
Brussels sprouts release sulfur-containing compounds as they cook, and a long cooking time can make the smell stronger. Cook them briefly or roast them instead of simmering them for a long time; good ventilation also helps keep the odor from lingering.
Are Brussels sprouts good for you?
Yes, Brussels sprouts are a nutritious vegetable, providing fiber and substantial vitamin C and vitamin K. Eating them as part of meals is a straightforward way to add vegetables; people taking blood-thinning medication should ask their clinician about keeping vitamin K intake consistent.
Can you eat the outer leaves of Brussels sprouts?
Yes, the intact outer leaves of Brussels sprouts are edible. Remove leaves that are yellow, wilted, or damaged, then wash the rest and cook them with the sprouts; loose leaves also crisp up quickly when roasted.
Brussels sprouts Vitamins & Minerals
Vitamins
Vitamin K
150.45µg · 125% DV
Vitamin C
72.25mg · 80% DV
Folate
51.85µg · 13% DV
B6
0.19mg · 11% DV
Minerals
Manganese
0.29mg · 13% DV
Potassium ⭐
331mg · 10% DV
Phosphorus
59mg · 8% DV
Iron
1.19mg · 7% DV
Sodium
21mg · 1% DV
Brussels sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brussels sprouts
To burn the 37 calories in 6 piece (medium) (85 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 Brussels sprouts?
Brussels sprouts are the small edible buds that grow along the stem of a cabbage-family plant. They are closely associated with Belgium, though they are now grown and eaten in many parts of the world. Their flavour is gently cabbage-like, turning sweeter and nuttier when roasted; boiling them for too long can bring out a stronger, sulphurous note. Serve them roasted or steamed as a side, toss them into a warm grain bowl, or shave them raw into a salad. They provide fibre as well as vitamins C and K, with 43 calories per 100 g. For a lighter preparation, cook them briefly and finish with lemon and a little olive oil.
How Nutritious Is 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 Brussels sprouts Processed?
NOVA 1
Unprocessed
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 Brussels sprouts Contain Allergens?
No known major allergens
Which Diets Is 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
— Not suitable
Low FODMAP
— Not suitable
Brussels sprouts Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.