Calories in Brussels Sprouts: Nutrition Facts by Serving Size
One cup of raw Brussels sprouts has about 38 calories. See the full nutrition breakdown by serving size with expert FAQ.
Brussels sprouts are a cruciferous powerhouse packed with vitamins, minerals, and antioxidants. These small cabbage-like vegetables are exceptionally rich in vitamin C and vitamin K, while also delivering fiber, folate, and cancer-fighting compounds like sulforaphane. Here is a full breakdown of Brussels sprouts nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Fiber | Protein | Vitamin C | Vitamin K |
|---|---|---|---|---|---|---|---|
| 1 sprout | ~19 g | 8 kcal | 1.7 g | 0.7 g | 0.6 g | 14% DV | 28% DV |
| 1 cup raw | ~88 g | 38 kcal | 8 g | 3.3 g | 3 g | 125% DV | 195% DV |
| 1 cup cooked | ~156 g | 56 kcal | 11 g | 4.1 g | 4 g | 129% DV | 270% DV |
| 100 g | 100 g | 43 kcal | 9 g | 3.8 g | 3.4 g | 142% DV | 222% DV |
Brussels sprouts are also an excellent source of manganese, folate, and B vitamins. Their glucosinolate content has been widely studied for potential cancer-protective effects.
Frequently Asked Questions (FAQ)
How many calories are in a cup of Brussels sprouts?
One cup of raw Brussels sprouts (about 88 grams) contains approximately 38 calories. Cooked Brussels sprouts have about 56 calories per cup because they condense during cooking. Both servings deliver an impressive amount of vitamin C, vitamin K, fiber, and protein for very few calories.
Are Brussels sprouts good for weight loss?
Brussels sprouts are excellent for weight loss. With only 43 calories per 100 grams, they provide high volume and significant nutritional value with very few calories. Their combination of 3.8 grams of fiber and 3.4 grams of protein per 100 grams promotes satiety, keeping you feeling full for longer after eating.
Are Brussels sprouts a good source of vitamin K?
Brussels sprouts are one of the richest food sources of vitamin K. A single cup of raw Brussels sprouts provides about 195% of the daily value, and a cup of cooked Brussels sprouts delivers about 270%. Vitamin K plays a critical role in blood clotting and bone health.
Do Brussels sprouts have cancer-fighting properties?
Brussels sprouts are rich in glucosinolates, sulfur-containing compounds that break down into isothiocyanates like sulforaphane during digestion. Research suggests these compounds may help protect cells from DNA damage, reduce inflammation, and inhibit the growth of certain types of cancer cells. Eating them regularly as part of a varied diet may contribute to long-term health.
What is the healthiest way to cook Brussels sprouts?
Roasting or steaming Brussels sprouts preserves the most nutrients while enhancing their flavor. Roasting at high heat caramelizes their natural sugars and reduces bitterness. Avoid boiling, which can cause significant losses of water-soluble vitamins like vitamin C and folate. Cutting them in half before cooking increases surface area and helps retain their beneficial glucosinolates.
How many calories are in a cup of Brussels sprouts?
Are Brussels sprouts good for weight loss?
Are Brussels sprouts a good source of vitamin K?
Do Brussels sprouts have cancer-fighting properties?
What is the healthiest way to cook Brussels sprouts?
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