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Roasted Brussels sprouts with pomegranate Calories
Rich in vitamins C and K
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Roasted Brussels sprouts with pomegranate (150 g) has 111 calories. That works out to 74 calories per 100 g. It contains 15.2 g of carbs, 3.5 g of protein, 5.3 g of fat and 5.4 g of fiber. Its 202.5 µg of Vitamin K covers 169% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Roasted Brussels sprouts with pomegranate Nutrition Facts
Selected: 1 cup (chopped) · 150 g
111
KCAL / 150G
Carbs
15.2g
· 6% DV
Protein
3.5g
· 7% DV
Fat
5.3g
· 7% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 11% · Fat 39%
Roasted Brussels sprouts with pomegranate nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 15.2 g | 6% |
| Fiber | 5.4 g | 19% |
| Protein | 3.5 g | 7% |
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 Chopped Roasted Brussels sprouts with pomegranate?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 111 kcal |
| ½ cup (chopped) | 75 g | 56 kcal |
| 100 g | 100 g | 74 kcal |
| 1 serving (small) | 120 g | 89 kcal |
| 1 serving (medium) | 180 g | 133 kcal |
| 1.5 cup (chopped) | 225 g | 167 kcal |
| 1 serving (large) | 250 g | 185 kcal |
| 1 serving (extra large) | 350 g | 259 kcal |
Calculated from 74 calories per 100 g.
Frequently Asked Questions About Roasted Brussels sprouts with pomegranate
How do you make roasted Brussels sprouts with pomegranate?
Trim and halve the Brussels sprouts, then toss them with olive oil and salt. Roast until browned and tender, and scatter pomegranate seeds over the sprouts just before serving so they stay juicy and fresh.
When should you add pomegranate to roasted Brussels sprouts with pomegranate?
Add the pomegranate seeds after roasting, not before. Their bright, juicy texture contrasts with the browned sprouts, while baking can make the seeds shrivel and release moisture that softens the roasted surface.
How do you stop roasted Brussels sprouts with pomegranate from turning soggy?
Dry the sprouts thoroughly after washing, spread them out in a single layer, and avoid crowding the pan. Add the pomegranate only after roasting; too much moisture and tightly packed sprouts encourage steaming instead of browning.
Can you make roasted Brussels sprouts with pomegranate with frozen sprouts?
Yes, frozen Brussels sprouts work, though they may brown less evenly than fresh ones. Thaw them and blot away excess moisture before roasting, then add the pomegranate seeds after cooking so the finished dish keeps its contrasting textures.
Why do roasted Brussels sprouts with pomegranate taste bitter?
Brussels sprouts can taste bitter when they are old, overcooked, or not well browned. Choose firm sprouts, remove any damaged outer leaves, and roast until their cut sides are deeply golden; the pomegranate adds a tart-sweet contrast.
Can you add balsamic vinegar to roasted Brussels sprouts with pomegranate?
Yes, a little balsamic vinegar pairs well with roasted Brussels sprouts and pomegranate. Add it near the end of cooking or at the table, since its sugars can darken quickly in a hot oven.
What should you serve with roasted Brussels sprouts with pomegranate?
Roasted Brussels sprouts with pomegranate make a good side for roast chicken, baked fish, or a grain dish such as farro. They also fit a holiday spread alongside other roasted vegetables and a savory main.
Can you prepare roasted Brussels sprouts with pomegranate ahead of time?
Yes, roast the Brussels sprouts ahead and refrigerate them, but keep the pomegranate seeds separate until serving. Reheat the sprouts in an oven or skillet to bring back some of their browned edges, then add the seeds.
How do you store leftover roasted Brussels sprouts with pomegranate?
Refrigerate leftover roasted Brussels sprouts with pomegranate in a covered container once they have cooled, and eat them soon. The seeds soften as they sit, so for the best texture, add fresh pomegranate after reheating.
Should you cut Brussels sprouts in half for roasted Brussels sprouts with pomegranate?
Usually, yes. Halving the sprouts exposes a flat surface that browns well and helps larger ones cook evenly; very small sprouts can be left whole. Keep the pieces similar in size and remove any loose or damaged leaves.
Roasted Brussels sprouts with pomegranate Vitamins & Minerals
Vitamins
Vitamin K
202.5µg · 169% DV
Vitamin C
79.5mg · 88% DV
Folate
82.5µg · 21% DV
B6
0.3mg · 18% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.41mg · 18% DV
Potassium ⭐
480mg · 14% DV
Phosphorus
93mg · 13% DV
Sodium
42mg · 2% DV
Roasted Brussels sprouts with pomegranate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Brussels sprouts with pomegranate
To burn the 111 calories in 1 cup (chopped) (150 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 Roasted Brussels sprouts with pomegranate?
Roasted Brussels sprouts with pomegranate combines halved Brussels sprouts, oven-roasted until tender with browned edges, with fresh pomegranate seeds. The seeds add a tart, juicy sweetness that balances the sprouts’ pleasantly earthy, slightly bitter flavour. It is a simple vegetable side rather than a dish tied to one specific tradition, and it works well on a winter table.
Serve it warm or at room temperature alongside grains, roasted vegetables or a main course; it can also be part of a mezze-style spread. Brussels sprouts provide vitamins C and K, as well as fibre, while the pomegranate brings freshness and contrast. For a more filling plant-based plate, pair it with chickpeas or lentils, and use just enough oil to help the sprouts brown.
How Nutritious Is Roasted Brussels sprouts with pomegranate?
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 Roasted Brussels sprouts with pomegranate 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 with pomegranate Contain Allergens?
No known major allergens
Which Diets Is Roasted Brussels sprouts with pomegranate Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Roasted Brussels sprouts with pomegranate Fat Profile
SATURATED
0.72g
MONOUNSATURATED
3.22g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.