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Brussels Sprouts with Turkey Calories
High in protein and fiber, low-fat vegetable dish
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Brussels Sprouts with Turkey (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 13.5 g of carbs, 13 g of protein, 3.1 g of fat and 5.9 g of fiber. Its 194.4 µg of Vitamin K covers 162% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Brussels Sprouts with Turkey Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
13.5g
· 5% DV
Protein
13g
· 26% DV
Fat
3.1g
· 4% DV
Fiber
5.9g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 39% · Fat 21%
Brussels Sprouts with Turkey nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 5.9 g | 21% |
| Protein | 13 g | 26% |
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 Serving of Brussels Sprouts with Turkey?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 1 piece (small) | 60 g | 43 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 2 piece (medium) | 120 g | 86 kcal |
| 1 cup (medium) | 150 g | 108 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 serving (extra large) | 300 g | 216 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Brussels Sprouts with Turkey
How do you make Brussels sprouts with turkey?
Brussels sprouts with turkey are made by browning bite-size turkey pieces, then adding trimmed sprouts and a little broth or water. Cover and cook until the turkey is done and the sprouts are tender but still hold their shape.
What goes well with Brussels sprouts with turkey?
Rice, potatoes, or crusty bread pair well with Brussels sprouts with turkey because they soak up the savory cooking juices. For a lighter plate, serve it with a simple green salad or roasted carrots.
Can you use frozen Brussels sprouts in Brussels sprouts with turkey?
Yes, frozen Brussels sprouts work in Brussels sprouts with turkey. Add them straight from the freezer rather than thawing first, and use less added liquid because frozen sprouts release water as they cook.
Should you roast or pan-cook Brussels sprouts with turkey?
Either method works for Brussels sprouts with turkey. Pan-cooking is convenient for a one-pot meal, while roasting browns the sprouts more deeply; if roasting, cut the turkey into evenly sized pieces so it cooks through without drying out.
How do you stop Brussels sprouts with turkey from tasting bitter?
To keep Brussels sprouts with turkey from tasting bitter, remove the loose outer leaves, trim the stem ends, and avoid overcooking the sprouts. A squeeze of lemon or a splash of vinegar at the end can balance their strong flavor.
Can you make Brussels sprouts with turkey using leftover roast turkey?
Yes, leftover roast turkey can be used in Brussels sprouts with turkey. Cook the sprouts first, then stir in the already-cooked turkey near the end so it warms through without becoming tough or dry.
How do you keep the turkey from drying out in Brussels sprouts with turkey?
Keep the turkey moist in Brussels sprouts with turkey by cutting it into even pieces and avoiding prolonged cooking. Brown it briefly, add the sprouts and cooking liquid, and stop cooking as soon as the turkey is done.
Can Brussels sprouts with turkey be made in an air fryer?
Yes, Brussels sprouts with turkey can be made in an air fryer if the turkey and sprouts are cut into similar-sized pieces. Toss them lightly with oil and seasonings, arrange them without crowding, and check that the turkey is fully cooked.
How long do Brussels sprouts with turkey leftovers keep in the fridge?
Brussels sprouts with turkey leftovers should be refrigerated promptly in a covered container and eaten within a few days. Reheat only the portion you need until steaming hot, and discard leftovers that sat out for an extended time.
Can you freeze Brussels sprouts with turkey?
Yes, Brussels sprouts with turkey can be frozen, though the sprouts may become softer after thawing. Cool the dish, pack it airtight in portions, thaw it in the refrigerator, and reheat it thoroughly before serving.
Brussels Sprouts with Turkey Vitamins & Minerals
Vitamins
Vitamin K
194.4µg · 162% DV
Vitamin C
86.4mg · 96% DV
Folate
111.6µg · 28% DV
B3
3.78mg · 24% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
148mg · 21% DV
Manganese
0.41mg · 18% DV
Potassium ⭐
612mg · 18% DV
Sodium
99mg · 4% DV
Brussels Sprouts with Turkey Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Brussels Sprouts with Turkey
To burn the 130 calories in 1 serving (medium) (180 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 with Turkey?
Brussels Sprouts with Turkey brings together compact, leafy Brussels sprouts and turkey in a simple cooked dish. It is not tied to one specific origin or fixed recipe; the ingredients can be prepared together in different ways, making it an easy option for a home meal.
Brussels sprouts have a slightly earthy, distinctive flavour that pairs well with turkey’s mild taste. Cooking softens the outer leaves while the centres can remain pleasantly firm. Serve it as a main meal with potatoes, grains or bread, or alongside a fresh salad. It offers protein and fibre while remaining relatively low in fat; a 100 g portion provides 7.2 g of protein. For a lighter preparation, use only a little added oil.
How Nutritious Is Brussels Sprouts with Turkey?
Nutrient density
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 with Turkey 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 with Turkey Contain Allergens?
No known major allergens
Which Diets Is Brussels Sprouts with Turkey Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 with Turkey Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.