Vegetables

Brussels sprouts nutrition, raw, cooked and everything between.

The number most people want first: 1 cup of Brussels sprouts holds 38 calories, alongside 3 g of protein. Specifically, this is the USDA record “Brussels sprouts, raw”. Preparation shifts it more than most tables admit, from 36 calories per 100 g at the low end to 43 at the top. Choose how much you are eating and the panel does the arithmetic from there.

By Alen Yaco · Updated 20 September 2026

USDA FoodData Central records 170383, 169971 supply every value here. The calculation happens in this page.

The calorie count for brussels sprouts

At 43 calories per 100 g, 1 cup of Brussels sprouts comes to 38. The weights shown for each portion come straight from the USDA record.

What brussels sprouts offers in protein

1 cup of Brussels sprouts carries 3 g of protein, which is 6 percent of the 50 g Daily Value. 31 percent of the calories here are protein: a supporting role, and a decent one.

Looked at as a share of calories: carbohydrate 69 percent, fat 5 percent, protein 26 percent.

Brussels sprouts calories by preparation

A caution on this table: each preparation is its own USDA record, taken from its own sample. For brussels sprouts that accounts for much of the 19 percent difference you will see.

Weight is fixed at 88 g throughout, so the rows differ only in how the brussels sprouts was prepared.

Buying, cooking and using brussels sprouts

These small, tightly packed green buds resemble miniature cabbages and grow along a thick, woody stalk. You can buy them still attached to this stem or loose in nets. Choose firm, heavy sprouts with bright green leaves. Avoid those with yellowing outer layers, loose leaves, or dark spots on the cut base.

High heat roasts them well, caramelising the natural sugars and crisping the outer leaves. Conversely, boiling makes them soggy and releases unpleasant sulphurous odours. The most common mistake is overcooking, which turns the interior mushy and bitter. Trim the stem end and remove loose outer leaves before cooking them whole or sliced.

In British kitchens, these sprouts accompany roasted meats, especially when tossed with cooked chestnuts and bacon. In Asian cookery, chefs shred them raw for crunchy salads, or stir-fry them with ginger, garlic, and soy sauce. They pair excellently with acidic ingredients like lemon juice or balsamic vinegar.

The complete brussels sprouts breakdown

1 cup of Brussels sprouts delivers vitamin K at 130 percent of a day, vitamin C at 83 percent of a day. Everything else USDA reports for it is in the table, scaled to your serving.

It carries 3.8 g of fibre per 100 g, about 14 percent of a day.

Brussels sprouts and your daily targets

If you eat 2,000 calories a day, 1 cup of Brussels sprouts accounts for 2 percent of them, and for 6 percent of the 50 g protein benchmark. To replace 2,000 with your real number, use the TDEE calculator; to turn that into targets, the macro calculator.

Three ways to cook brussels sprouts

From the Calorie Counter Team: three dishes built around brussels sprouts, with per-serving nutrition calculated from the USDA data for every ingredient that goes in.

Breakfast · British

Brussels Sprout and Bacon Hash

A pan-fried breakfast hash of shredded Brussels sprouts, potatoes, and smoked bacon.

25 min · serves 2

324kcal

12gprotein

21gfat

24gcarbs

Ingredients

• Brussels sprouts 250 g
• White potatoes 200 g
• Smoked bacon 80 g
• Unsalted butter 15 g
• Table salt 3 g
• Black pepper 1 g

Method

1. Shred the Brussels sprouts and grate the potatoes.
2. Cook the bacon in a frying pan over medium heat for 5 minutes until crisp.
3. Add the butter, shredded sprouts, and grated potato to the pan.
4. Fry the mixture for 12 minutes, turning occasionally, until the vegetables brown.
5. Season with the salt and black pepper before serving.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Side · British

Roasted Parmesan Brussels Sprouts

Halved Brussels sprouts roasted in olive oil and finished with grated parmesan cheese.

30 min · serves 4

161kcal

7.9gprotein

10gfat

12gcarbs

Ingredients

• Brussels sprouts 500 g
• Olive oil 30 g
• Parmesan cheese 40 g
• Table salt 4 g
• Black pepper 2 g

Method

1. Preheat the oven to 200 degrees Celsius.
2. Trim the Brussels sprouts and cut them in half.
3. Toss the sprouts with the olive oil, salt, and black pepper in a roasting tin.
4. Roast in the oven for 20 minutes until the edges turn dark brown.
5. Sprinkle the grated parmesan cheese over the hot sprouts.

Summed from 5 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Dinner · British

Creamy Brussels Sprout Pasta Bake

A baked pasta dish with sliced Brussels sprouts, double cream, and cheddar cheese.

35 min · serves 3

596kcal

21gprotein

31gfat

61gcarbs

Ingredients

• Dried penne pasta 200 g
• Brussels sprouts 300 g
• Double cream 150 g
• Cheddar cheese 100 g
• Table salt 5 g

Method

1. Preheat the oven to 190 degrees Celsius.
2. Boil the pasta in salted water for 8 minutes, adding the sliced sprouts for the final 4 minutes.
3. Drain the pasta and sprouts, then return them to the saucepan.
4. Stir in the double cream, half of the cheddar cheese, and the salt.
5. Transfer the mixture to a baking dish and scatter the remaining cheddar cheese on top.
6. Bake for 15 minutes until the cheese bubbles and turns golden brown.

Nutrition per serving, calculated across 5 USDA ingredient records. Expect small differences once cooked.

Calorie Counter Team, food critic

Putting brussels sprouts on a plate

One way to build a meal around brussels sprouts, costed from the same records. Substitute freely; the method carries over.

Brussels sprouts against other vegetables

Compared gram for gram, with the form of each food stated. Follow any link for that food’s full page.

Brussels sprouts: common questions

How many calories does 1 cup of Brussels sprouts have?

1 cup of Brussels sprouts is 38 calories. That comes from the USDA record “Brussels sprouts, raw” (FDC 170383), which is 43 calories per 100 g.

Is there much protein in brussels sprouts?

3.4 g per 100 g, so 1 cup of Brussels sprouts supplies 3 g. Against the Daily Value that is 6 percent.

Does brussels sprouts fit a calorie deficit?

No food causes or prevents weight loss on its own. The useful facts are that 1 cup of Brussels sprouts is 38 calories with 3 g of protein, which makes 31 percent of its calories protein; useful alongside a protein source rather than as one.

How many carbs are in brussels sprouts?

Expect 7.9 g of carbs from 1 cup of Brussels sprouts, including 3.3 g of fibre and 1.9 g of sugar.

How do you stop brussels sprouts from smelling bad when cooking?

Cook them quickly using dry heat methods like roasting or pan-frying instead of boiling. High heat prevents the breakdown of sulphur compounds that cause the strong smell. Keeping the cooking process short also helps maintain a fresh flavour.

Should you cut a cross into the base of each sprout?

No, this traditional practice is unnecessary and often backfires. It causes the outer leaves to overcook and become soggy before the dense core is heated through. Slicing the sprouts lengthways is a much more effective way to ensure even cooking.

Sources

• Brussels sprouts, raw — USDA FoodData Central, FDC ID 170383
• Brussels sprouts, cooked, boiled, drained, without salt — USDA FoodData Central, FDC ID 169971
• Daily Values for nutrition labelling, 21 CFR 101.9