Brussels sprouts are a nutrient-dense cruciferous vegetable, packed with vitamins, minerals, and fiber while being low in calories. This calculator helps you quickly determine the nutritional content of Brussels sprouts based on your chosen serving size, whether you measure in grams, cups, or individual sprouts.
Simply enter the amount, select the unit, and click Calculate to see the estimated calories, protein, carbohydrates, fiber, sugar, fat, and vitamin C. The values are based on USDA FoodData Central data for raw Brussels sprouts, and you can adjust the serving size to match your meal plan.
Whether you’re tracking macros, planning a low-carb meal, or just curious about the health benefits, this tool provides a quick and accurate estimate. Use it to compare serving sizes or to log your daily intake.
🥦 Brussels Sprouts Nutrition Calculator
How to Use This Calculator
Using the Brussels Nutrition Calculator is straightforward. Start by entering the amount of Brussels sprouts you plan to consume in the input field. Then select the unit that matches your measurement: grams, cups, or individual sprouts. If you're using a recipe that calls for cups, remember that 1 cup of raw Brussels sprouts weighs approximately 88 grams. For individual sprouts, a medium-sized sprout weighs about 5 grams, so 5 sprouts equal 25 grams.
After entering your values, click the Calculate button. The tool will instantly display a detailed breakdown of calories, protein, carbohydrates, fiber, net carbs, sugar, fat, and vitamin C. You can also use the quick-fill buttons below the input to instantly load common serving sizes like 1 cup, ½ cup, 100 grams, or 5 sprouts. This is especially handy if you're in a hurry or want to compare different portions side by side.
The result area also includes a step-by-step calculation breakdown, so you can see exactly how the numbers were derived. This transparency helps you understand the math and makes it easier to adjust for other quantities. If you want to save or share the results, click the Copy Result button to copy the entire table to your clipboard.
Nutrition Facts for Brussels Sprouts
According to the USDA FoodData Central, 100 grams of raw Brussels sprouts contain the following approximate values:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 43 kcal |
| Protein | 3.38 g |
| Carbohydrates | 8.95 g |
| Fiber | 3.8 g |
| Sugar | 2.2 g |
| Fat | 0.3 g |
| Vitamin C | 85 mg |
These values are the basis for the calculator. Note that the exact nutrient content can vary slightly depending on the variety, growing conditions, and freshness of the sprouts. The calculator uses raw values, which are the most commonly cited in nutrition databases. If you're tracking macros, remember that net carbohydrates are calculated by subtracting fiber from total carbs, since fiber is not digested like other carbs.
Worked Example: 150g Serving
Let's walk through a calculation for 150 grams of raw Brussels sprouts.
Step 1: Convert to grams (already in grams, so 150g).
Step 2: Factor = 150 / 100 = 1.5.
Step 3: Multiply each per-100g value by 1.5:
- Calories: 43 × 1.5 = 64.5 kcal
- Protein: 3.38 × 1.5 = 5.07 g
- Carbohydrates: 8.95 × 1.5 = 13.43 g
- Fiber: 3.8 × 1.5 = 5.7 g
- Sugar: 2.2 × 1.5 = 3.3 g
- Fat: 0.3 × 1.5 = 0.45 g
- Vitamin C: 85 × 1.5 = 127.5 mg
Step 4: Net carbs = 13.43 g − 5.7 g = 7.73 g.
So a 150g serving provides about 64.5 kcal, 5.1g protein, and 7.7g net carbs. This makes it a great low-calorie, nutrient-dense addition to any meal.
Why Brussels Sprouts Are a Superfood
Brussels sprouts belong to the cruciferous vegetable family, alongside broccoli, kale, and cabbage. They are exceptionally rich in antioxidants, particularly vitamin C and vitamin K. A single 100g serving provides over 100% of the daily recommended intake of vitamin C, which supports immune function and collagen production. They also contain glucosinolates—sulfur-containing compounds that have been studied for their potential anti-cancer properties.
The high fiber content in Brussels sprouts promotes digestive health by feeding beneficial gut bacteria and adding bulk to stool. This can help prevent constipation and may reduce the risk of colon cancer. Fiber also slows the absorption of sugar into the bloodstream, helping to maintain stable blood glucose levels—a key benefit for people with diabetes or those watching their carbohydrate intake.
Additionally, Brussels sprouts are a good source of folate, manganese, and potassium. Folate is crucial for cell division and DNA synthesis, making it especially important during pregnancy. Manganese supports bone formation and metabolism, while potassium helps regulate blood pressure. The combination of these nutrients makes Brussels sprouts a true nutritional powerhouse.
Common Serving Sizes
Understanding typical serving sizes helps you use the calculator effectively. Here are some common measurements:
- 1 cup raw: approximately 88 grams
- ½ cup raw: approximately 44 grams
- 1 cup cooked: approximately 78 grams (weight changes due to water loss)
- 5 medium sprouts: about 25 grams
- 10 medium sprouts: about 50 grams
If you're following a specific diet plan, you can use these as reference points. For example, a typical side serving of Brussels sprouts is about 100–150 grams, which provides roughly 43–65 calories and 4–6 grams of fiber. That's a substantial portion for very few calories, making it an excellent choice for weight management.
How Cooking Affects Nutrients
Cooking methods can significantly alter the nutritional profile of Brussels sprouts. Boiling causes water-soluble vitamins like vitamin C and B vitamins to leach into the cooking water, reducing their content in the final dish. Steaming, roasting, or sautéing are better options because they preserve more nutrients. For instance, steaming retains about 80–90% of vitamin C, while boiling may retain only 50–60%.
Calories and macronutrients (protein, carbs, fat) remain relatively stable with cooking, though the weight changes due to water loss. If you're tracking calories, it's best to weigh your sprouts raw and then cook them, as the raw weight is what the calculator uses. The fiber content remains largely unchanged, so the net carb calculation stays accurate.
Another consideration is added fats. Roasting with oil or butter adds calories and fat, so be sure to account for those separately if you're tracking your intake. The calculator assumes plain, raw Brussels sprouts with no added ingredients.
Frequently Asked Questions
Are Brussels sprouts good for weight loss? Absolutely. They are very low in calories (43 kcal per 100g) and high in fiber, which promotes satiety and reduces overall calorie intake. A 100g serving provides 3.8g of fiber, which is about 15% of the daily recommended intake.
Can I eat Brussels sprouts raw? Yes, raw Brussels sprouts are crunchy and slightly bitter, making them a great addition to salads or slaws. However, cooking can make them more digestible and reduce bitterness. If you eat them raw, you'll get the maximum vitamin C content since heat can degrade this vitamin.
How do I reduce the bitterness? Bitterness comes from glucosinolates. To reduce it, try roasting at high heat with a bit of olive oil and salt, or blanch them briefly in boiling water before cooking. Adding a squeeze of lemon juice or a sprinkle of balsamic vinegar can also balance the flavor.
Are Brussels sprouts keto-friendly? Yes, they are relatively low in net carbs. A 100g serving has about 5.15g net carbs (8.95g total carbs minus 3.8g fiber), which fits well into a ketogenic diet when eaten in moderation.
Additional Resources
For the most accurate and up-to-date nutritional data, visit the USDA FoodData Central. You can search for Brussels sprouts and view detailed nutrient profiles, including amino acids, vitamins, and minerals. For more information on cruciferous vegetables and their health benefits, the Harvard T.H. Chan School of Public Health offers an excellent overview.
If you're comparing vegetables, you might also find these tools useful: the garlic fiber calculator and the tomato calorie calculator. They follow the same easy-to-use format and can help you plan a balanced diet.