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Brussels Sprouts (Airfry) Calories
High in fiber and vitamin C, low calorie, lightly crispy from airfrying
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Brussels Sprouts (Airfry) (90 g) has 44 calories. That works out to 49 calories per 100 g. It contains 7.7 g of carbs, 3.3 g of protein, 1 g of fat and 3.4 g of fiber. Its 159.3 µg of Vitamin K covers 133% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Brussels Sprouts (Airfry) Nutrition Facts
Selected: 1 cup (medium) · 90 g
44
KCAL / 90G
Carbs
7.7g
· 3% DV
Protein
3.3g
· 7% DV
Fat
1g
· 1% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 25% · Fat 17%
Brussels Sprouts (Airfry) nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 3.4 g | 12% |
| Protein | 3.3 g | 7% |
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 Brussels Sprouts (Airfry)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 44 kcal |
| 1 piece (whole) | 10 g | 5 kcal |
| 5 piece (small) | 50 g | 25 kcal |
| 1 cup (small) | 60 g | 29 kcal |
| 100 g | 100 g | 49 kcal |
| 10 piece (medium) | 100 g | 49 kcal |
| 1 serving (medium) | 100 g | 49 kcal |
| 1 cup (large) | 120 g | 59 kcal |
| 1 serving (large) | 150 g | 74 kcal |
Calculated from 49 calories per 100 g.
Frequently Asked Questions About Brussels Sprouts (Airfry)
How long do Brussels sprouts take in an air fryer?
Halved Brussels sprouts usually take about 12–15 minutes at 375°F (190°C), tossed once halfway through. The exact time varies with their size and your air fryer, so check that the centers are tender and the cut sides are browned.
Should you cut Brussels sprouts in half before air-frying them?
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 the stem ends and remove any loose or discolored outer leaves first.
Why do air-fried Brussels sprouts taste bitter?
Brussels sprouts can taste bitter if they are naturally strong-flavored or if their outer leaves become scorched. Remove damaged leaves, avoid overcrowding the basket, and cook until the cut sides are browned rather than burnt.
Can you air-fry frozen Brussels sprouts without thawing them?
Yes, you can put frozen Brussels sprouts straight into the air fryer. They release more moisture than fresh sprouts, so spread them out and cook until tender before giving them extra time to brown.
Do Brussels sprouts need to be blanched before air-frying?
No, Brussels sprouts do not need blanching before air-frying. Cooking them raw keeps the process simple and lets the outside brown as the inside softens; halve larger sprouts so they finish at the same time as smaller ones.
How do you get Brussels sprouts crispy in an air fryer?
Dry Brussels sprouts thoroughly after washing, coat them lightly with oil, and arrange them in a single layer. A crowded basket traps steam, so cook in batches if needed and shake the basket once during cooking.
What should you season air-fried Brussels sprouts with?
Olive oil, salt, black pepper, and garlic make a simple seasoning for air-fried Brussels sprouts. For a sweet-and-tangy finish, toss them with a little balsamic vinegar after cooking; adding it too early can hinder browning.
How should you store and reheat air-fried Brussels sprouts?
Refrigerate leftover air-fried Brussels sprouts in a covered container once they have cooled. Reheat them in the air fryer until hot to bring back some crispness; a microwave warms them quickly but tends to soften them.
What goes well with air-fried Brussels sprouts?
Air-fried Brussels sprouts pair well with roast chicken, salmon, pork, or a grain bowl. Their browned, savory flavor also works with a creamy dip or a squeeze of lemon when you serve them as a vegetable side.
Can you eat the outer leaves of Brussels sprouts before air-frying?
Yes, the clean, intact outer leaves of Brussels sprouts are edible and become crisp in the air fryer. Remove only leaves that are yellow, damaged, or dirty, and cook any loose leaves with care because they brown faster than the sprouts.
Brussels Sprouts (Airfry) Vitamins & Minerals
Vitamins
Vitamin K
159.3µg · 133% DV
Vitamin C
76.5mg · 85% DV
Folate
54.9µg · 14% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.31mg · 13% DV
Potassium ⭐
350mg · 10% DV
Phosphorus
62mg · 9% DV
Iron
1.26mg · 7% DV
Sodium
18mg · 1% DV
Brussels Sprouts (Airfry) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brussels Sprouts (Airfry)
To burn the 44 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 Brussels Sprouts (Airfry)?
Air-fried Brussels sprouts are small cabbage-like buds, usually trimmed, halved and cooked with a little oil until browned at the edges and tender inside. Their flavour is gently cabbage-like and slightly sweet, becoming toastier as they cook. A simple seasoning of salt and pepper works well, with lemon or garlic for extra brightness.
They’re commonly served as a vegetable side with roast dinners, grilled meat or fish, and also fit easily into a plant-based meal. Toss them with other vegetables or add a yogurt-based dip if you like. They provide fibre while remaining relatively light; a 100 g portion has 49 calories. Use just enough oil to coat the sprouts so they crisp without becoming greasy.
How Nutritious Is Brussels Sprouts (Airfry)?
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 (Airfry) 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 Brussels Sprouts (Airfry) Contain Allergens?
No known major allergens
Which Diets Is Brussels Sprouts (Airfry) 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 (Airfry) Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.