Brussels Sprouts Calories & Nutrition Calculator

Brussels sprouts contain 3.4g protein per 100g raw — one of the highest protein concentrations among commonly consumed vegetables. For context, broccoli has 2.8g, cauliflower has 1.9g, and carrots have 0.9g per 100g. Only a few leafy greens like kale (4.3g) and spinach (2.9g) come close ^[1].

At 43 kcal per 100g, Brussels sprouts deliver about 32% of their calories from protein — a ratio more typical of legumes than vegetables. A one-cup serving (88g) provides 3.0g protein alongside only 38 calories. For plant-based nutrition tracking, this makes Brussels sprouts one of the most protein-efficient vegetables by calorie.

The amino acid profile is incomplete (like all vegetables), but the total protein contribution adds up when consumed in typical portions of 150–200g. A 200g side serving delivers 6.8g protein — modest in isolation, but meaningful as part of a varied meal. For food journal accuracy, log the protein from Brussels sprouts rather than treating all vegetables as zero-protein.

Raw Brussels sprouts contain 85mg vitamin C per 100g — 94% of the Daily Value. A medium orange provides about 70mg total (53mg per 100g). On a per-gram basis, Brussels sprouts actually exceed oranges for vitamin C content ^[2].

Boiling reduces the vitamin C to approximately 62mg per 100g — a 27% loss. While this is a smaller percentage loss than boiled cauliflower (~41%), it still represents a meaningful reduction. Steaming preserves more, retaining approximately 75–80mg per 100g. Roasting falls in between at about 55mg per 100g due to both heat exposure and longer cooking times.

For vitamin C tracking in your food journal, the cooking method is the primary variable. Six raw Brussels sprouts (114g, ~97mg vitamin C) provide more than the full Daily Value. The same six sprouts boiled deliver ~71mg (79% DV). The base food is excellent either way, but the 25–30% difference from cooking method is worth noting if vitamin C is a tracked nutrient.

A single medium Brussels sprout weighs approximately 19 grams and contains about 8 calories, 0.6g protein, and 1.7g carbs. This consistent individual weight makes Brussels sprouts unusually easy to count and track compared to most vegetables — no chopping or measuring cups needed ^[1].

A typical side serving is 4–6 sprouts (76–114g, 33–49 calories raw). Restaurant portions can be larger — 8–10 sprouts (152–190g) — especially when halved and roasted. Because each sprout is a discrete unit with a predictable weight, counting by piece provides more consistent tracking than cup measurements.

Size variation does exist: small sprouts weigh about 10g (4 kcal), medium about 19g (8 kcal), and large about 28g (12 kcal). If you're buying loose sprouts of varying sizes, weighing the total is more accurate. But for pre-packaged sprouts of uniform size, counting by piece works well — simply multiply the count by 8 calories each.

Plain raw Brussels sprouts have 43 kcal per 100g. Halved and roasted with olive oil, they reach approximately 88 kcal per 100g — slightly more than double. The sprouts themselves lose a small amount of water during roasting (concentrating their inherent calories slightly), but the major calorie increase comes from absorbed oil ^[1].

The standard restaurant method uses about 1–2 tablespoons of olive oil per 400g of halved sprouts. One tablespoon (119 kcal) distributed across 400g adds roughly 30 kcal per 100g. Some recipes add butter, bacon, or balsamic glaze, which can push roasted Brussels sprouts to 120–150 kcal per 100g.

For food journal accuracy with roasted Brussels sprouts, measure the oil before tossing. The base vegetable at 43 kcal/100g is well established — the oil is the variable. A conservative home preparation with 1 teaspoon of oil per 200g of sprouts adds only about 20 kcal per 100g, while a generous restaurant preparation may add 50+ kcal per 100g.

All three are Brassica oleracea varieties, but they differ significantly in nutrient density. Brussels sprouts lead in protein (3.4g vs. broccoli's 2.8g and cabbage's 1.3g), fiber (3.8g vs. 2.6g and 2.5g), and potassium (389mg vs. 316mg and 170mg). Broccoli leads in vitamin C (89.2mg vs. 85.0mg and 36.6mg) ^[1].

Calorie-wise, Brussels sprouts are the densest at 43 kcal/100g, followed by broccoli at 34 kcal and cabbage at 25 kcal. The higher calories in Brussels sprouts come from their greater carbohydrate (8.9g vs. 6.6g and 5.8g) and protein content — both of which are nutritionally valuable rather than 'empty' calories.

For practical food journaling, these three vegetables are not interchangeable. Substituting 200g of cabbage for 200g of Brussels sprouts saves 36 calories but loses 4.2g protein and 2.6g fiber. Each has its strengths — Brussels sprouts for protein and fiber, broccoli for vitamin C and vitamin A, and cabbage for the lowest calorie density.