Brussels Sprouts: Calories, Nutrition Facts, and Health Benefits (2026)

Brussels sprouts contain 38 calories per 1 cup (88 g), along with 3 g of protein, 3.3 g of fiber, and 74.8 mg of vitamin C, which is 83% of the daily value. They are low in fat, with only 0.3 g, and have a glycemic index of about 15, making them a healthy choice for various diets.

This page provides an overview of the nutritional profile of Brussels sprouts, including their calorie content, macronutrients, and vitamins. It also discusses their health benefits and how they compare to other vegetables.

Brussels Sprouts Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in Brussels sprouts per serving. This includes information on calories, macronutrients, and vitamins.

Values are for 1 cup (88 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	38	43	2%
Protein	3.0 g	3.4 g	6%
Carbohydrates	7.9 g	8.9 g	3%
Fiber	3.3 g	3.8 g	12%
Sugar	1.9 g	2.2 g	-
Fat	0.3 g	0.3 g	0%
Vitamin C	74.8 mg	85.0 mg	83%
Potassium	342 mg	389 mg	7%
Vitamin K	155.8 mcg	177.0 mcg	130%
Folate	54 mcg	61 mcg	13%

About 69% of brussels sprouts calories come from carbohydrates, 26% from protein and 5% from fat.

Brussels Sprouts by Health Goal

The by-goal ratings section evaluates Brussels sprouts based on common dietary goals. This helps to understand how they fit into various nutritional plans.

Goal	Rating	Why
Weight loss	Excellent	38 calories per serving with 3.3 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Excellent	Provides 74.8 mg vitamin C (83% DV)
Digestion	Good	3.3 g fiber per serving supports regularity
Heart health	Good	Potassium (342 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (3 g); best as a vitamin-rich choice, not a protein source

Brussels Sprouts and Blood Sugar

Glycemic index: 15. Glycemic load: 3 per serving.

Brussels Sprouts has a glycemic index of about 15 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Brussels Sprouts Compares to Other Vegetables

The comparison table highlights how Brussels sprouts stack up against other vegetables in terms of nutrition. This allows for a clearer understanding of their benefits.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Brussels Sprouts	43	2.2	3.8	85.0
Broccoli	34	1.7	2.6	89.2
Cabbage	25	3.2	2.5	36.6
Kale	49	2.3	3.6	120.0

Brussels Sprouts Myths, Checked

Brussels sprouts are always bitter , Misleading. Roasting caramelizes them and cuts bitterness; overcooking is what makes them sulfurous.

Brussels sprouts have little nutrition , False. One cup has about 85 mg vitamin C and 177 mcg vitamin K.

How to Track Brussels Sprouts

Vegetable portions and cooking method both change the numbers, so the same brussels sprouts can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log brussels sprouts accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of Brussels sprouts?

One cup of Brussels sprouts contains 38 calories. This makes them a low-calorie vegetable option, suitable for various dietary needs.

Is brussels sprouts good for weight loss?

Brussels sprouts can be beneficial for weight loss due to their low calorie content and high fiber, which aids in satiety. They contain 3.3 g of fiber per cup, helping to keep you full.

Can people with diabetes eat brussels sprouts?

People with diabetes can safely eat Brussels sprouts, as they have a low glycemic index of about 15. This means they have a minimal impact on blood sugar levels.

How much vitamin C is in brussels sprouts?

Brussels sprouts are high in vitamin C, providing 74.8 mg per cup, which is 83% of the recommended daily value. This vitamin is important for immune function and skin health.

Is brussels sprouts high in sugar?

Brussels sprouts are relatively low in sugar, containing only 1.9 g per cup. This makes them a suitable choice for those monitoring their sugar intake.

Why are Brussels sprouts bitter?

The bitterness in Brussels sprouts can be attributed to the presence of glucosinolates, which are compounds that can taste bitter. Cooking methods can influence their bitterness.

Key Takeaways

• Brussels sprouts have 38 calories per 1 cup (88 g).
• They provide 3 g of protein and 3.3 g of fiber.
• Each serving contains 74.8 mg of vitamin C, which is 83% of the daily value.
• Brussels sprouts have a glycemic index of about 15.
• They contain only 1.9 g of sugar per cup.
• Brussels sprouts are a good source of vitamin K, with 155.8 mcg per serving.