1 cup (medium) of Roasted Brussels sprouts (90 g) has 54 calories. That works out to 60 calories per 100 g. It contains 8.6 g of carbs, 3.2 g of protein, 1.4 g of fat and 3.6 g of fiber. Its 126 µg of Vitamin K covers 105% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.

Roasted Brussels sprouts Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.5g

· 3% DV

Protein

3.5g

· 7% DV

Fat

1.5g

· 2% DV

Fiber

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 58% · Protein 21% · Fat 21%

Roasted Brussels sprouts Vitamins & Minerals

Vitamins

Vitamin K

140µg · 117% DV

Vitamin C

62mg · 69% DV

Folate

60µg · 15% DV

0.22mg · 13% DV

Minerals

Potassium ⭐

389mg · 11% DV

Phosphorus

69mg · 10% DV

Iron

1mg · 6% DV

Magnesium

23mg · 5% DV

How Nutritious Is Roasted Brussels sprouts?

Nutrient density

Very high

85/ 100

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

59/ 100

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.

Roasted Brussels sprouts Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Roasted Brussels sprouts

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Roasted 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 Roasted Brussels sprouts Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Roasted 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

Roasted Brussels sprouts Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 1.6:1

Below the ideal 4:1 — a good omega balance.

Compare Roasted Brussels sprouts

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Roasted Brussels sprouts vs Mixed Green Salad42 kcal more per 100 g

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Roasted Brussels sprouts vs Red Pepper29 kcal more per 100 g

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Roasted Brussels sprouts vs Boiled Beetroot16 kcal more per 100 g

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Foods Similar to Roasted Brussels sprouts

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Roasted Brussels sprouts

Why do roasted Brussels sprouts sometimes taste bitter?

Bitterness often comes from overcooking, using older sprouts, or leaving the pieces too large. Halve them evenly, roast at high heat, and remove them before the outer leaves burn.

How can I make roasted Brussels sprouts crispy?

Dry the sprouts thoroughly after washing and avoid crowding the baking tray, since trapped steam prevents browning. Toss with a little oil and roast cut-side down in a fully preheated oven.

Do Brussels sprouts need to be boiled before roasting?

No. Roasting them directly produces a deeper caramelized flavor and firmer texture; briefly steaming very large sprouts can help them cook evenly, but boiling too long makes them soft.

Which seasonings go well with roasted Brussels sprouts?

Garlic, black pepper, cumin, chili flakes, lemon zest, and mustard all work well. A squeeze of lemon juice or a little balsamic vinegar after roasting can balance their slightly bitter flavor.

What goes well with roasted Brussels sprouts?

They pair well with chickpeas, lentils, eggs, fish, or other protein-rich foods for a more satisfying meal. Tahini-lemon dressing, walnuts, or Parmesan are also flavorful additions.

Can I prep Brussels sprouts ahead of time for roasting?

Yes. Wash, dry, and halve them up to a day ahead, then refrigerate them in a sealed container. Add oil and seasonings just before cooking for the best browning.

How long do cooked roasted Brussels sprouts keep in the fridge?

Store them in an airtight container in the refrigerator for about 3 to 4 days. Reheat in an oven or air fryer rather than a microwave if you want to restore some crispness.

Can roasted Brussels sprouts be frozen?

Yes, though they will be softer after thawing. Freeze them in a single layer first, transfer to a sealed container, and reheat from frozen in the oven for better texture.

Are Brussels sprouts harmful for people with thyroid conditions?

For most people, normal portions of cooked Brussels sprouts are not a concern. People with iodine deficiency or a thyroid condition requiring a specific diet should ask their clinician or dietitian about frequent, very large intakes.

Do roasted Brussels sprouts cause gas?

They can cause gas or bloating in some people because they contain fiber and fermentable carbohydrates. Starting with a smaller serving, cooking them well, and eating slowly may improve tolerance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026