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Sautéed Brussels sprouts Calories
Fiber and vitamin C rich, low-calorie vegetable dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sautéed Brussels sprouts (90 g) has 54 calories. That works out to 60 calories per 100 g. It contains 7.7 g of carbs, 3.2 g of protein, 1.8 g of fat and 3.2 g of fiber. Its 126 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Sautéed Brussels sprouts Nutrition Facts
Selected: 1 cup (medium) · 90 g
54
KCAL / 90G
Carbs
7.7g
· 3% DV
Protein
3.2g
· 6% DV
Fat
1.8g
· 2% 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 52% · Protein 21% · Fat 27%
Sautéed Brussels sprouts nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 3.2 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 1 Cup of Sautéed Brussels sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 54 kcal |
| ½ cup (small) | 45 g | 27 kcal |
| 5 piece (medium) | 60 g | 36 kcal |
| 100 g | 100 g | 60 kcal |
| 1 serving (medium) | 100 g | 60 kcal |
| 10 piece (large) | 120 g | 72 kcal |
| 1 cup (large) | 130 g | 78 kcal |
| 1 serving (large) | 150 g | 90 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Sautéed Brussels sprouts
How do you make sautéed Brussels sprouts?
To make sautéed Brussels sprouts, trim the stem ends, remove any damaged leaves, and halve the sprouts. Add them to a hot, lightly oiled pan, brown the cut sides, then stir and cook until tender.
How long should you sauté Brussels sprouts?
Sauté Brussels sprouts for about 8–12 minutes, depending on their size and whether they are halved. They are ready when browned in spots and easy to pierce with a fork, but not falling apart.
Why are my sautéed Brussels sprouts bitter?
Sautéed Brussels sprouts can taste bitter when they are old or cooked for too long. Choose firm, fresh sprouts and cook them until browned and just tender; a squeeze of lemon or a little balsamic vinegar can balance bitterness.
Should you blanch Brussels sprouts before sautéing them?
No, you do not need to blanch Brussels sprouts before sautéing them. Halved sprouts cook directly in the pan; for especially large ones, add a splash of water and cover the pan briefly so the centers soften before browning.
How do you get sautéed Brussels sprouts crispy?
For crisp, browned sautéed Brussels sprouts, dry them thoroughly and leave space between them in the pan. Put the cut sides down in a hot pan and let them brown undisturbed before turning.
Can you sauté frozen Brussels sprouts?
Yes, you can sauté frozen Brussels sprouts, though they may be softer than fresh ones. Thaw and drain them first, or cook them in the pan until their released water evaporates, then let them brown without crowding.
What should you season sautéed Brussels sprouts with?
Sautéed Brussels sprouts pair well with garlic, black pepper, chili flakes, and lemon. Add lemon juice or balsamic vinegar near the end of cooking, or finish with Parmesan, toasted nuts, or crispy bacon.
What goes well with sautéed Brussels sprouts?
Sautéed Brussels sprouts work well alongside roast chicken, fish, pork, or a grain bowl. For a meat-free meal, serve them with lentils, farro, or mashed potatoes and add a bright sauce or dressing.
How do you store and reheat sautéed Brussels sprouts?
Store leftover sautéed Brussels sprouts in a covered container in the refrigerator and eat them within 3–4 days. Reheat them in a skillet to bring back some browning; microwaving is quicker but makes them softer.
Do sautéed Brussels sprouts cause gas?
They can: Brussels sprouts contain fermentable carbohydrates that may cause gas or bloating in some people. A smaller serving and thorough cooking may be easier to tolerate, especially if you are not used to eating cruciferous vegetables.
Sautéed Brussels sprouts Vitamins & Minerals
Vitamins
Vitamin K
126µg · 105% DV
Vitamin C
58.5mg · 65% DV
Folate
54µg · 14% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.27mg · 12% DV
Potassium ⭐
351mg · 10% DV
Phosphorus
62mg · 9% DV
Iron
0.99mg · 6% DV
Sodium
18mg · 1% DV
Sautéed Brussels sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed Brussels sprouts
To burn the 54 calories in 1 cup (medium) (90 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 Sautéed Brussels sprouts?
Sautéed Brussels sprouts are made by cooking trimmed Brussels sprouts in a little oil until tender and lightly browned. Garlic, pepper or a squeeze of lemon may be added, though the seasoning varies by cook. This simple preparation is common in European-style cooking and fits easily into meals around the world.
Serve them warm as a side with roast meat or fish, or pair them with grains and beans for a plant-based plate. Their flavour is gently nutty and slightly sweet, with a pleasant bite when they are not overcooked. They are a fibre- and vitamin C-rich vegetable dish, with 60 calories per 100 grams. Use just enough oil to coat the pan, and finish with lemon or herbs for a bright, lighter-tasting side.
How Nutritious Is Sautéed 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
Medium
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 Sautéed 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 Sautéed Brussels sprouts Contain Allergens?
No known major allergens
Which Diets Is Sautéed 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
Sautéed Brussels sprouts Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.