Calories in Brussels Sprouts, Brussels Sprout Nutrition

How many calories in Brussels Sprouts? See below, the Brussels Sprout calories for the different serving sizes. We also provide you with the Brussels Sprout nutrition facts and the health benefits of Brussels Sprouts to help you to lose weight and eat a healthy diet.

SBrussels sprouts are naturally low in calories and fat. More than 25% of the calories in Brussels Sprouts are from protein though the protein does not provide the full spectrum of essential amino acids, but can be made complete if you combine with whole grains.

Brussels sprouts are full of nutrients such as potassium, folic acid, vitamins A, C, calcium and fiber. Also Brussels sprouts contain sulforaphane, a chemical believed to have potent anti-cancer properties. Other Brussels sprouts benefits include boosting the DNA repair in cells which also appear to block the growth of cancer cells. Steaming, microwaving and stir frying are the best cooking methods to retain the significant level of anti-cancer compounds.

Below you will find calorie and nutririon tables for this vegetable. You'll notice that once it's boiled there is a reduction in the number of nutrients. We always recommend steaming to retain as many nutrients as possible.

See our vegetable calories comparison chart to compare the Brussels sprouts calories with the other calories in vegetables to aid you in creating your diet plan.

Also, have a look how nutritious Brussels sprouts are in comparison to the other vegetable nutrition facts.

All our calorie and nutrition information is sourced from the US Department of Agriculture.

Calories in Brussels Sprouts

Brussels sprouts, raw

Refuse: 10% (Outer leaves)
Scientific Name: Brassica oleracea (Gemmifera Group)

Serving Size

Calories per Serving

100 grams43 kcal (179 kJ)
1 cup, chopped, 88 grams38 kcal (158 kJ)
1 sprout, 19 grams8 kcal (34 kJ)

Brussels sprouts, cooked, boiled, drained, with salt

Refuse: 0%

Serving Size

Calories per Serving

100 grams36 kcal (150 kJ)
1 sprout, 21 grams8 kcal (32 kJ)
0.5 cup, 78 grams28 kcal (117 kJ)

Brussels sprouts, cooked, boiled, drained, without salt

Refuse: 0%

Serving Size

Calories per Serving

100 grams36 kcal (150 kJ)
1 sprout, 21 grams8 kcal (32 kJ)
0.5 cup, 78 grams28 kcal (117 kJ)

Source: USDA National Nutrient Database for Standard Reference

Brussels Sprouts Nutrition

Brussel Sprouts nutritional value per 100 g (3.5 oz)
Scientific Name: Brassica oleracea
Proximates:
Brussel Sprout NutrientsBrussel Sprouts, rawBrussel Sprouts, cooked,
boiled, drained,
without salt
Water86 g88.9 g
Energy179 kJ (43 kcal)150 kJ (36 kcal)
Protein3.38 g2.55 g
Carbohydrates8.95 g7.1 g
Total Fat:0.30 g0.5 g
Fiber3.8 g2.6 g
Sugars, total2.2 g1.74 g
Cholesterol0 mg0 g
Minerals:
Calcium, Ca42 mg (4.2%)36 mg (3.6%)
Iron, Fe1.4 mg (7.78%)1.2 mg (6.67%)
Magnesium, Mg23 mg (5.75%)20 mg (5%)
Phosphorus, P69 mg (6.9%)56 mg (5.6%)
Potassium, K389 mg (8.28%)317 mg (6.74%)
Sodium, Na25 mg (1%)21 mg (0.88%)
Zinc, Zn0.42 mg (2.8%)0.33 mg (2.2%)
Copper, Cu0.07 mg (3.5%)0.083 mg (4.15%)
Manganese, Mn0.337 mg (17%)0.227 mg (11.35%)
Selenium, Se1.6 mcg (2.29%)1.5 mcg (2.14%)
Vitamins:
Vitamin C85 mg (142%)62 mg (103%)
Thiamin (Vit. B1)0.139 mg (9.27%)0.107 mg (7.13%)
Riboflavin (Vit. B2)0.09 mg (5.29%)0.08 mg (4.71%)
Niacin (Vit. B3)0.745 mg (3.73%)0.607 mg (3.04%)
Pantothenic acid (B5)0.309 mg (3.09%)0.252 mg (2.52%)
Vitamin B60.219 mg (11%)0.178 mg (8.9%)
Folate (Vit. B9)61 mcg (15.25%)60 mcg (15%)
Vitamin A754 iu (15.08%)775 iu (15.5%)
Vitamin E0.88 mg (8.33%)0.43 mg (3.58%)
Vitamin K177 mcg (%)140.3 mcg (175%)
Percentages are relative to US Recommended
Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference






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