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Steamed Brussels sprouts Calories
Low calorie, high fiber and vitamin C, steamed
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Steamed Brussels sprouts (156 g) has 56 calories. That works out to 36 calories per 100 g. It contains 11.2 g of carbs, 4.1 g of protein, 0.8 g of fat and 5.9 g of fiber. Its 218.4 µg of Vitamin K covers 182% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Steamed Brussels sprouts Nutrition Facts
Selected: 1 cup (medium) · 156 g
56
KCAL / 156G
Carbs
11.2g
· 4% DV
Protein
4.1g
· 8% DV
Fat
0.8g
· 1% 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 65% · Protein 24% · Fat 11%
Steamed Brussels sprouts nutrition facts table · 1 cup (medium) (156 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 56 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 5.9 g | 21% |
| Protein | 4.1 g | 8% |
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 Steamed Brussels sprouts?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 156 g | 56 kcal |
| 1 piece (small) | 17 g | 6 kcal |
| ½ cup (small) | 78 g | 28 kcal |
| 5 piece (medium) | 85 g | 31 kcal |
| 100 g | 100 g | 36 kcal |
| 1 serving (medium) | 100 g | 36 kcal |
| 1 cup (chopped) | 130 g | 47 kcal |
| 10 piece (large) | 170 g | 61 kcal |
| 2 cup (large) | 312 g | 112 kcal |
Calculated from 36 calories per 100 g.
Frequently Asked Questions About Steamed Brussels sprouts
How do you steam Brussels sprouts?
Trim the stem ends, remove any loose outer leaves, and halve large sprouts. Set them in a steamer basket over simmering water, cover, and cook until just tender. Keep the sprouts above the water rather than boiling them.
How long do you steam Brussels sprouts?
Steam whole Brussels sprouts for about 8–10 minutes, or halved ones for about 5–8 minutes. They are ready when a fork goes in easily but the leaves still hold their shape; smaller sprouts may cook faster.
Why do steamed Brussels sprouts taste bitter?
Overcooking can make steamed Brussels sprouts taste more bitter and sulfurous. Choose firm, bright-green sprouts and stop steaming as soon as they are tender. A squeeze of lemon or a little olive oil can balance their sharp flavor.
Can you steam frozen Brussels sprouts without thawing them?
Yes, you can steam frozen Brussels sprouts straight from the freezer. They may need a little longer than fresh ones, so check tenderness before serving. Thawing first can make them watery and soft.
What should you season steamed Brussels sprouts with?
Lemon juice, olive oil, black pepper, garlic, and grated Parmesan all work well with steamed Brussels sprouts. For a sweet-savory finish, toss them with a little balsamic vinegar or serve with toasted nuts.
How do you keep steamed Brussels sprouts from getting mushy?
Avoid overcrowding the steamer and check the sprouts before the end of the cooking time. Remove them as soon as they are fork-tender, since they continue softening if left covered over hot water.
How do you cut Brussels sprouts before steaming them?
Rinse the Brussels sprouts, trim just the dry end of each stem, and remove damaged outer leaves. Leave small sprouts whole and halve larger ones through the stem so they cook more evenly without falling apart.
How long do steamed Brussels sprouts last in the fridge?
Store cooked steamed Brussels sprouts in an airtight container in the refrigerator for about 3–4 days. Reheat them until hot, or add them cold to salads; discard any that smell off or feel slimy.
Do steamed Brussels sprouts cause gas?
They can. Brussels sprouts contain fermentable carbohydrates that may cause gas or bloating, especially in larger portions or for people sensitive to cruciferous vegetables. Cooking them until tender and starting with a smaller serving may help.
Can you roast Brussels sprouts after steaming them?
Yes. Drain and dry the steamed Brussels sprouts well, toss them with a little oil, and roast in a hot oven until the edges brown. Drying them first helps them roast rather than turn soggy.
Steamed Brussels sprouts Vitamins & Minerals
Vitamins
Vitamin K
218.4µg · 182% DV
Vitamin C
96.72mg · 107% DV
Folate
95.16µg · 24% DV
B6
0.34mg · 20% DV
Minerals
Manganese
0.53mg · 23% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
495mg · 15% DV
Iron
2.18mg · 12% DV
Sodium
36mg · 2% DV
Steamed Brussels sprouts Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Brussels sprouts
To burn the 56 calories in 1 cup (medium) (156 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 Steamed Brussels sprouts?
Steamed Brussels sprouts are the small, tightly layered buds of a cabbage-family vegetable, cooked over steam until tender. They are closely associated with Brussels, Belgium, and steaming keeps their characteristic flavour while leaving them less waterlogged than boiling can.
Expect a tender but slightly firm bite and a cabbage-like taste with a mild sweetness and occasional bitterness. They work as a simple side with everyday meals, or alongside a roast; you can also fold them into a warm salad with lemon, herbs or a little olive oil. They are low in calories and provide fibre and vitamin C. For a lighter plate, keep rich sauces to a minimum and pair them with grains, beans, fish or other vegetables.
How Nutritious Is Steamed Brussels sprouts?
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.
Is Steamed Brussels sprouts 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 Steamed Brussels sprouts Contain Allergens?
No known major allergens
Which Diets Is Steamed Brussels sprouts 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
Steamed Brussels sprouts Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.