Nutrition for Brussels Sprouts

Calories, Protein, Vitamins and More


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Brussels Sprouts Nutrition Summary

One cup of brussels sprouts (88 grams or 3.1 oz) contains 38 calories and 3 grams of protein. Brussels sprouts consists of 86% water, 9% carbohydrates, 3% protein, and less than 1% of fat.

Brussels sprouts are an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium, potassium and Vitamin K. It also contains significant amounts of iron, Vitamin B6 and manganese.

In one cup of brussels sprouts:

  • Calories: 38
  • Protein: 3 g
  • Sugar: 1.9 g
  • Dietary fiber: 3.3 g
  • Fat: 0.3 g, (Saturated: 0.1 g)
  • Sodium: 22 mg
There is no significant amounts of cholesterol in brussels sprouts.

See the Brussels Sprouts Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Brussels sprouts, raw.

Calories in Brussels Sprouts

Brussels sprouts have 38 calories per cup or 43 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

68 percent of calories in brussels sprouts are from carbohydrates, 26% of calories are from protein and 6% of calories are from fat.

Calories from Carbs

The majority, or 68% of the calories in brussels sprouts are from carbohydrates. The carbs in brussels sprouts are mostly in the form of dietary fiber and sugar (63% and 37%). An excellent high-fiber food, a single cup of brussels sprouts contains 13% of recommended daily values or 3.3 grams of dietary fiber.

  • Dietary fiber: 3.3 g
  • Sugar: 1.9 g
There is no significant amounts of starch in brussels sprouts.

Calories from Fat

A small portion, or 6% the calories in brussels sprouts are from fat. Brussels sprouts are very low in total fat, with 0.3 grams per cup. It also is cholestrol free. Most of the fat in brussels sprouts are healthier unsaturated fats:

  • Total fat: 0.3 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in brussels sprouts.

Calories Similar to Brussels Sprouts

Some other vegetables with similar calories to brussels sprouts by weight:


Protein in Brussels Sprouts

One cup of brussels sprouts has 3 grams of protein or about 6% of daily recommended intake. Although brussels sprouts are relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.97 g
  • Tryptophan: 0.03 g
  • Threonine: 0.11 g
  • Isoleucine: 0.12 g
  • Leucine: 0.13 g
  • Lysine: 0.14 g
  • Methionine: 0.03 g
  • Phenylalanine: 0.09 g
  • Valine: 0.14 g
  • Histidine: 0.07 g

Protein Similar to Brussels Sprouts

Some other vegetables with similar amounts of protein to brussels sprouts by weight:

Vitamins and Minerals in Brussels Sprouts

An good source of many nutrients, brussels sprouts contain abundant amounts of Vitamin C, calcium, potassium and Vitamin K. In fact, a single cup of brussels sprouts contains 173% of recommended daily values or 155.8 ug of Vitamin K. Also an excellent source of Vitamin C, a single cup of brussels sprouts contains 100% of recommended daily values or 74.8 mg of Vitamin C.

Vitamins in brussels sprouts (1 cup):
  • Vitamin a: 33.4 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.7 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 74.8 mg
  • Vitamin e: 0.8 mg
  • Folate: 53.7 ug
  • Vitamin k: 155.8 ug
Minerals in brussels sprouts (1 cup):
  • Calcium: 37 mg
  • Potassium: 342.3 mg
  • Iron: 1.2 mg
  • Magnesium: 20.2 mg
  • Zinc: 0.4 mg
  • Selenium: 1.4 ug
  • Phosphorus: 60.7 mg
  • Copper: 0.1 mg
  • Manganese: 0.3 mg
  • Choline: 16.8 mg
There is no significant amounts of pantothenic acid or vitamin b12 in brussels sprouts.

Similar to Brussels Sprouts for Vitamin K

Here are some other vegetables with similarly abundant amounts of Vitamin K to brussels sprouts:

Flavonoids and Carotenoids in Brussels Sprouts [3]

Brussels sprouts contain a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin and flavonoids luteolin, kaempferol and quercetin. In one cup of brussels sprouts:

  • beta-carotene: 396 ug
  • lutein + zeaxanthin: 1399 ug
  • luteolin: 0.29 mg
  • kaempferol: 0.76 mg
  • Quercetin: 1.69 mg

Brussels Sprouts Nutrition Chart

Brussels Sprouts:

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Brussels Sprouts in Cooking

Brussels sprouts are in the top 10% of most popular ingredients for recipes. Brussels Sprouts can be consumed raw and is often trimmed, halved or sliced before cooking or serving. Most recipes call for one or two pounds of brussels sprouts.

Friends and Relatives of Brussels Sprouts

Foods commonly cooked with brussels sprouts: Other similar relatives:


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