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Brussels sprouts (small) Calories
Fiber, vitamin C and K rich, low-calorie vegetable
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (small) of Brussels sprouts (small) (40 g) has 17 calories. That works out to 43 calories per 100 g. It contains 3.6 g of carbs, 1.4 g of protein, 0.1 g of fat and 1.5 g of fiber. Its 70.8 µg of Vitamin K covers 59% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Brussels sprouts (small) Nutrition Facts
Selected: 5 piece (small) · 40 g
17
KCAL / 40G
Carbs
3.6g
· 1% DV
Protein
1.4g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 27% · Fat 4%
Brussels sprouts (small) nutrition facts table · 5 piece (small) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 17 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 1.5 g | 5% |
| Protein | 1.4 g | 3% |
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 5 Pieces of Brussels sprouts (small)?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (small) | 40 g | 17 kcal |
| 1 piece (small) | 8 g | 3 kcal |
| 1 piece (large) | 15 g | 6 kcal |
| 10 piece (small) | 80 g | 34 kcal |
| 1 serving (medium) | 80 g | 34 kcal |
| 1 cup (chopped) | 88 g | 38 kcal |
| 100 g | 100 g | 43 kcal |
Calculated from 43 calories per 100 g.
Frequently Asked Questions About Brussels sprouts (small)
What is the best way to roast Brussels sprouts?
Halve Brussels sprouts, toss them with a little oil, and roast them cut-side down on a hot baking sheet until browned and tender. Giving them space helps them caramelize instead of steam.
Why do Brussels sprouts taste bitter?
Brussels sprouts can taste bitter because they contain naturally occurring bitter compounds, and overcooking can make their sulfurous flavor stronger. Roasting or sautéing them until browned usually gives a milder, sweeter taste than boiling them for a long time.
Do you need to cut Brussels sprouts before cooking them?
No, you do not always need to cut Brussels sprouts. Small ones can be cooked whole, but trimming the stem and halving larger sprouts helps them cook evenly and lets more surface brown when roasted.
Can you eat Brussels sprouts raw in a salad?
Yes, Brussels sprouts are safe to eat raw when washed well. Shred or slice them very thinly because raw sprouts are firm and strong-tasting; tossing them with dressing ahead of serving softens their texture.
Can Brussels sprouts be frozen without blanching?
You can freeze Brussels sprouts without blanching, but blanching them briefly first better preserves their color, flavor, and texture. Cool and dry them thoroughly before packing, since excess moisture encourages ice crystals.
How do you keep Brussels sprouts fresh after buying them?
Keep Brussels sprouts unwashed in a breathable bag in the refrigerator’s crisper drawer. Remove any damaged outer leaves, and wash them just before cooking so trapped moisture does not encourage spoilage.
Why are the leaves falling off Brussels sprouts?
Loose leaves usually come from sprouts that are older, dried out, or handled roughly. They are still usable if they smell fresh and show no signs of spoilage; remove damaged leaves and cook the rest promptly.
Can you cook Brussels sprouts in an air fryer?
Yes, Brussels sprouts cook well in an air fryer. Halve them, coat lightly with oil, and arrange them in a single layer; shake the basket during cooking so the edges brown evenly.
Are Brussels sprouts the same as baby cabbage?
No, Brussels sprouts are not baby cabbages. They are small buds that grow along a tall stalk, while cabbages form one large head; both belong to the same brassica family but have different growing patterns.
Can you eat the stalk of Brussels sprouts?
Yes, the central stalk is edible, though it is tougher than the sprouts. Peel away its fibrous outer layer, slice the tender inside thinly, and cook it with the sprouts or add it to a stir-fry.
Brussels sprouts (small) Vitamins & Minerals
Vitamins
Vitamin K
70.8µg · 59% DV
Vitamin C
34mg · 38% DV
Folate
24.4µg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.13mg · 6% DV
Potassium ⭐
156mg · 5% DV
Phosphorus
28mg · 4% DV
Iron
0.56mg · 3% DV
Sodium
10mg · 0% DV
Brussels sprouts (small) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brussels sprouts (small)
To burn the 17 calories in 5 piece (small) (40 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 (small)?
Small Brussels sprouts are the compact, tightly layered buds of a cabbage-family vegetable, named for Brussels, Belgium, where they became especially associated with local cultivation. They have a gently earthy, cabbage-like flavour and a firm bite when cooked briefly. Roasting brings out a sweeter, browned edge, while boiling them for too long can leave them soft and more pungent.
They’re commonly served roasted or sautéed as a side with meat, fish or a plant-based main, and work well tossed into grain bowls. In Turkey, they can also be added to olive-oil vegetable dishes. Brussels sprouts are low in calories and provide fibre alongside vitamins C and K. Try them with lemon and a little olive oil, or pair them with grains and beans for a more substantial meal.
How Nutritious Is Brussels sprouts (small)?
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 (small) Processed?
NOVA 1
Unprocessed
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 (small) Contain Allergens?
No known major allergens
Which Diets Is Brussels sprouts (small) 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 (small) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.