Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Steamed Brussels sprouts Calories
Steamed Brussels sprouts
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Steamed Brussels sprouts (155 g) has 56 calories. That works out to 36 calories per 100 g. It contains 11.2 g of carbs, 4.3 g of protein, 0.8 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 32 (low), so it raises blood sugar slowly.
Steamed Brussels sprouts Nutrition Facts
Selected: 1 cup (medium) · 155 g
56
KCAL / 155G
Carbs
11.2g
· 4% DV
Protein
4.3g
· 9% DV
Fat
0.8g
· 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%
Steamed Brussels sprouts nutrition facts table · 1 cup (medium) (155 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.9 g | 21% |
| Protein | 4.3 g | 9% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Steamed Brussels sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 155 g | 56 kcal |
| 1 piece (whole) | 18 g | 6 kcal |
| 5 piece (whole) | 90 g | 32 kcal |
| 1 cup (chopped) | 90 g | 32 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (medium) | 100 g | 36 kcal |
| 1 cup (large) | 180 g | 65 kcal |
| 10 piece (whole) | 180 g | 65 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Steamed Brussels sprouts
How do you make steamed Brussels sprouts?
To make steamed Brussels sprouts, remove any damaged outer leaves and trim the tough stem ends without cutting too far into the sprouts. Arrange them in a steamer basket above simmering water, cover the pot, and cook until tender.
How long should steamed Brussels sprouts cook?
Whole steamed Brussels sprouts usually take about 6–8 minutes, while halved sprouts cook faster. Check them with a fork: they should be tender but still hold their shape. Cooking them for too long can make their texture mushy and their smell stronger.
Why do steamed Brussels sprouts taste bitter?
Steamed Brussels sprouts can taste bitter when the sprouts are old or have been cooked until very soft. Choose firm, compact sprouts and stop cooking when they are just tender. A squeeze of lemon or a little olive oil can soften their sharp flavor.
Can you steam frozen Brussels sprouts without thawing them?
Yes, you can put frozen Brussels sprouts straight into the steamer without thawing them first. They may need a little longer than fresh sprouts, so check the centers with a fork before serving. Thawing them in advance can leave them watery and soft.
Do you cut Brussels sprouts before steaming them?
You can steam small Brussels sprouts whole, but halving large ones helps them cook more evenly. Trim the stem end first, then cut from top to stem so the leaves stay together. Avoid cutting small sprouts too early, as exposed surfaces can become waterlogged.
Why do steamed Brussels sprouts smell sulfurous?
Steamed Brussels sprouts release sulfur-containing compounds as they cook, which cause their distinctive smell. The odor becomes stronger when they are overcooked or left covered in a hot pot. Cook them just until tender and serve them promptly.
Are steamed Brussels sprouts healthier than boiled Brussels sprouts?
Steamed Brussels sprouts are often preferable to boiled ones because they do not sit submerged in cooking water, where some water-soluble nutrients can leach out. Both methods can make Brussels sprouts tender; avoid prolonged cooking whichever method you choose.
What goes well with steamed Brussels sprouts?
Steamed Brussels sprouts pair well with lemon, olive oil, garlic, mustard, or toasted nuts. They also make a useful side for roasted chicken, fish, or a grain bowl. Add the seasoning just before serving to keep their flavor fresh.
How should you store leftover steamed Brussels sprouts?
Store leftover steamed Brussels sprouts in a covered container in the refrigerator and use them within 3–4 days. Reheat only the portion you plan to eat, since repeated heating makes the sprouts softer and can intensify their sulfurous smell.
Can you eat Brussels sprouts raw instead of steaming them?
Yes, Brussels sprouts can be eaten raw, although they are firmer and more peppery than steamed Brussels sprouts. Slice them thinly for a salad or slaw, remove any damaged outer leaves, and wash them well before eating.
Steamed Brussels sprouts Vitamins & Minerals
Vitamins
Vitamin K
274.35µg · 229% DV
Vitamin C
96.1mg · 107% DV
Folate
94.55µg · 24% DV
B6
0.34mg · 20% DV
Minerals
Manganese
0.53mg · 23% DV
Potassium ⭐
491mg · 14% DV
Phosphorus
87mg · 12% DV
Copper
0.11mg · 12% DV
Sodium
36mg · 2% DV
Steamed Brussels sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Brussels sprouts
To burn the 56 calories in 1 cup (medium) (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 Steamed Brussels sprouts?
Steamed Brussels sprouts are the compact buds of a cabbage-family vegetable, cooked over steam until tender. The vegetable takes its name from Brussels, where it was cultivated centuries ago, and steaming is a simple way to cook it without masking its flavour.
The sprouts taste gently bitter and cabbage-like, with tender leaves and a firmer centre when not overcooked. Serve them warm as a side with a roast, fish or grains, or cool them for salads; a squeeze of lemon, pepper or a little olive oil works well. They are low in calories and provide fibre, with 3.8 g per 100 g. For a lighter plate, season with citrus and herbs rather than a rich sauce.
How Nutritious Is Steamed 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 Steamed 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 Steamed Brussels sprouts Contain Allergens?
No known major allergens
Which Diets Is Steamed 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
Steamed Brussels sprouts Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Steamed Brussels sprouts
Foods Similar to Steamed Brussels sprouts
Have another question about Steamed Brussels sprouts?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.