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Brussels sprouts (lightly cooked) Calories
Very high in vitamin C, fiber, and vitamin K; low calorie
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
6 piece (medium) of Brussels sprouts (lightly cooked) (90 g) has 40 calories. That works out to 44 calories per 100 g. It contains 7.3 g of carbs, 3.2 g of protein, 0.5 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 15 (low), so it raises blood sugar slowly.
Brussels sprouts (lightly cooked) Nutrition Facts
Selected: 100 g
44
KCAL / 100G
Carbs
8.1g
· 3% DV
Protein
3.5g
· 7% DV
Fat
0.6g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 27% · Fat 10%
Brussels sprouts (lightly cooked) Vitamins & Minerals
Vitamins
Vitamin K
140µg · 117% DV
Vitamin C
62mg · 69% DV
Folate
61µg · 15% DV
B6
0.22mg · 13% DV
Minerals
Potassium ⭐
389mg · 11% DV
Phosphorus
69mg · 10% DV
Iron
1mg · 6% DV
Magnesium
23mg · 5% DV
How Nutritious Is Brussels sprouts (lightly cooked)?
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 cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brussels sprouts (lightly cooked)
To burn the 44 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 cooked) 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 cooked) Contain Allergens?
No known major allergens
Which Diets Is Brussels sprouts (lightly cooked) 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 cooked) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Brussels sprouts (lightly cooked)
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Frequently Asked Questions About Brussels sprouts (lightly cooked)
How many calories are in lightly cooked Brussels sprouts?
Lightly cooked Brussels sprouts provide 44 calories per 100 g. They also contain 3.5 g of protein, 8.1 g of carbohydrates, and 3.6 g of fiber per 100 g.
Are Brussels sprouts low glycemic?
Yes. Lightly cooked Brussels sprouts have a glycemic index of 15, which is considered low.
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Nutrition data compiled from USDA FoodData Central and scientific sources.