Know what’s on your plate
Brussels sprouts
Calories & nutrition facts
cooked, boiled, drained, with salt
Nutrition facts
Per 100 g% DV- Calories 36 kcal —
- Protein 2.6 g 5%
- Carbohydrate 4.5 g 2%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 1%
- Fibre 2.6 g 9%
- Sugars 1.7 g —
- Sodium 257 mg 11%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 39 µg 4%
- Vitamin C 62 mg 69%
- Vitamin D 0 µg 0%
- Vitamin E 0.43 mg 3%
- Vitamin K 140 µg 117%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.61 mg 4%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.18 mg 10%
- Folate (B9) 60 µg 15%
- Vitamin B12 0 µg 0%
- Choline 40.6 mg 7%
Minerals
- Calcium 36 mg 3%
- Iron 1.2 mg 7%
- Magnesium 20 mg 5%
- Phosphorus 56 mg 4%
- Potassium 317 mg 7%
- Zinc 0.33 mg 3%
- Copper 0.08 mg 9%
- Manganese 0.23 mg 10%
- Selenium 1.5 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 36 | 2.6 g | 4.5 g | 0.5 g |
| 1 × sprout | 21 g | 8 | 0.5 g | 0.9 g | 0.1 g |
| 1 × cup | 78 g | 28 | 2 g | 3.5 g | 0.4 g |
| 2 × sprout | 42 g | 15 | 1.1 g | 1.9 g | 0.2 g |
| ½ × sprout | 10.5 g | 4 | 0.3 g | 0.5 g | 0.1 g |
| 3 × sprout | 63 g | 23 | 1.6 g | 2.8 g | 0.3 g |
| 4 × sprout | 84 g | 30 | 2.1 g | 3.8 g | 0.4 g |
Similar foods
- Canned Brussels sproutsdrained29 kcal / 100 g
- Frozen Brussels sproutsdeep-frozen, boiled40 kcal / 100 g
- Brussels sprouts with bechamel sauceboiled, with cream103 kcal / 100 g
- Brussels sprouts with cheese sauceboiled, from bechamel sauce77 kcal / 100 g
- Broccolicooked, boiled, drained, with salt35 kcal / 100 g
- Common cabbagecommon, cooked, boiled, drained, with salt23 kcal / 100 g
- Collardscooked, boiled, drained, with salt33 kcal / 100 g
- Cabbagecooked, boiled, drained, without salt23 kcal / 100 g
- Cauliflowercooked, boiled, drained, with salt23 kcal / 100 g
- Red cabbagecooked, boiled, drained, with salt29 kcal / 100 g
Questions about Brussels sprouts
How do you roast Brussels sprouts so they turn crisp rather than soggy?
Trim the ends, halve the sprouts and toss them with a little oil, salt and pepper. Roast cut-side down at 200 °C for 20–25 minutes, spreading them out so they brown instead of steam.
How long should you boil or steam Brussels sprouts?
Boil halved sprouts for about 5–7 minutes, or steam them for 7–9 minutes, until a knife slips into the thickest part. Drain well; overcooking makes them soft and brings out a stronger cabbage smell.
How do you choose fresh Brussels sprouts?
Look for small, firm sprouts with tightly packed leaves and no yellowing or soft patches. Similar-sized sprouts cook more evenly; if they are still on the stalk, choose one with fresh-looking leaves.
How should you store Brussels sprouts?
Keep them unwashed in a perforated bag or loosely covered container in the fridge, and wash them just before cooking. If they are still on the stalk, leave them attached until you are ready to use them.
Can you freeze Brussels sprouts?
Yes. Trim and wash them, blanch whole small sprouts for 3 minutes or larger ones for 4 minutes, then cool them quickly in iced water and dry well before freezing in a sealed bag.
What goes well with Brussels sprouts?
Roasted Brussels sprouts pair well with chestnuts, bacon, lemon, mustard and toasted hazelnuts. Shredded sprouts also work in bubble and squeak, or briefly sautéed with garlic as a quick side.
How many Brussels sprouts count as a portion?
About four sprouts make an 80–85 g serving, roughly 30 kcal. They are a source of vitamin C; boiling them for a long time can reduce how much remains.
Source: USDA FoodData Central 168513 · per 100 g · carbohydrate per EU label, fibre excluded
