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Brussels sprouts (lightly boiled) Calories
Fiber, vitamin C, vitamin K, low calorie
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Brussels sprouts (lightly boiled) (155 g) has 56 calories. That works out to 36 calories per 100 g. It contains 11.2 g of carbs, 4 g of protein, 0.8 g of fat and 5.1 g of fiber. Its 217 µg of Vitamin K covers 181% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Brussels sprouts (lightly boiled) Nutrition Facts
Selected: 100 g
36
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
2.6g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 24% · Fat 10%
Brussels sprouts (lightly boiled) Vitamins & Minerals
Vitamins
Vitamin K
140µg · 117% DV
Vitamin C
62mg · 69% DV
Folate
60µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Phosphorus
69mg · 10% DV
Potassium ⭐
317mg · 9% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
How Nutritious Is Brussels sprouts (lightly boiled)?
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.
Brussels sprouts (lightly boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brussels sprouts (lightly boiled)
To burn the 36 calories in 100 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.
Is Brussels sprouts (lightly boiled) 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 (lightly boiled) Contain Allergens?
No known major allergens
Which Diets Is Brussels sprouts (lightly boiled) 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 (lightly boiled) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Compare Brussels sprouts (lightly boiled)
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Frequently Asked Questions About Brussels sprouts (lightly boiled)
How many calories are in lightly boiled Brussels sprouts?
Lightly boiled Brussels sprouts contain 36 calories per 100 g. The same amount provides 2.6 g of protein, 7.2 g of carbohydrates, and 0.5 g of fat.
Are lightly boiled Brussels sprouts low glycemic?
Yes. Lightly boiled Brussels sprouts have a glycemic index of 32, which is low. They also provide 3.3 g of fiber per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.