Know what’s on your plate
Brussels sprouts
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 43 kcal —
- Protein 3.4 g 7%
- Carbohydrate 5.2 g 2%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 3.8 g 14%
- Sugars 2.2 g —
- Sodium 25 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 38 µg 4%
- Vitamin C 85 mg 94%
- Vitamin D 0 µg 0%
- Vitamin E 0.88 mg 6%
- Vitamin K 177 µg 148%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.75 mg 5%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.22 mg 13%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 61 µg 15%
- Vitamin B12 0 µg 0%
- Choline 19.1 mg 3%
Minerals
- Calcium 42 mg 3%
- Iron 1.4 mg 8%
- Magnesium 23 mg 5%
- Phosphorus 69 mg 6%
- Potassium 389 mg 8%
- Zinc 0.42 mg 4%
- Copper 0.07 mg 8%
- Manganese 0.34 mg 15%
- Selenium 1.6 µg 3%
- Iodine 1 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 43 | 3.4 g | 5.2 g | 0.3 g |
| 1 × cup | 88 g | 38 | 3 g | 4.5 g | 0.3 g |
| 1 × sprout | 19 g | 8 | 0.6 g | 1 g | 0.1 g |
| 2 × cup | 176 g | 76 | 5.9 g | 9.1 g | 0.5 g |
| ½ × cup | 44 g | 19 | 1.5 g | 2.3 g | 0.1 g |
| 3 × cup | 264 g | 114 | 8.9 g | 14 g | 0.8 g |
| 4 × cup | 352 g | 151 | 12 g | 18 g | 1.1 g |
Similar foods
- Frozen Brussels sproutsproduct35 kcal / 100 g
- Canned Brussels sproutsdrained29 kcal / 100 g
- Brussels sprouts automn50 kcal / 100 g
- Cabbageraw25 kcal / 100 g
- Broccoliraw34 kcal / 100 g
- Collardsraw32 kcal / 100 g
- Kaleraw35 kcal / 100 g
- Cauliflowerraw25 kcal / 100 g
- Red cabbageraw31 kcal / 100 g
- White cabbageraw29 kcal / 100 g
Questions about Brussels sprouts
How do you stop Brussels sprouts tasting bitter?
Trim the stalk ends, halve larger sprouts and roast them cut-side down at 220 °C for about 20–25 minutes, until browned and tender. Avoid boiling them for too long, which can bring out a strong cabbage-like smell and flavour.
How long should you boil Brussels sprouts?
Cook small whole sprouts in boiling water for about 6–8 minutes, or halved ones for 4–6 minutes; they should be tender when pierced but not falling apart. Drain promptly, or plunge them into cold water if you want to keep their colour for a salad.
How do you choose fresh Brussels sprouts?
Look for firm, compact sprouts with tightly packed leaves and a fresh green colour; smaller ones are often sweeter and more tender. Avoid those with yellowing leaves, soft spots or a dried-out cut stem.
How should you store Brussels sprouts?
Keep them unwashed in a breathable bag in the fridge’s vegetable drawer, and use them within about a week for the best texture. Trim and wash them just before cooking; cooked sprouts will keep covered in the fridge for a few days.
What goes well with Brussels sprouts?
Their earthy, slightly sweet flavour works particularly well with bacon, chestnuts, mustard, lemon, garlic and toasted nuts. Try them roasted alongside a Sunday roast, or toss cooked sprouts with mustard and a little vinegar.
Can you eat Brussels sprouts raw?
Yes. Remove any loose outer leaves, trim the base and slice them very thinly; raw sprouts are pleasantly crunchy in slaw with apple, lemon and a sharp dressing.
Are Brussels sprouts more nutritious than cabbage?
Brussels sprouts contain more protein per 100 g than cabbage: 3.4 g against 1.28 g. They also have more vitamin C (85 mg versus 36.6 mg) and vitamin K (177 µg versus 76 µg).
How much vitamin C is in Brussels sprouts?
A 100 g portion provides 85 mg of vitamin C, and a typical sprout weighs about 19 g. Steaming or roasting briefly helps avoid the losses that can come from prolonged boiling.
Source: USDA FoodData Central 170383 · per 100 g · carbohydrate per EU label, fibre excluded
