How many calories are in brussels sprouts?

One cup of raw brussels sprouts (88g) has about 38 calories, while a single medium sprout is just 5 calories. Per 100g raw, brussels sprouts contain 43 calories with 3.4g protein, making them one of the higher-protein vegetables.

How do brussels sprouts compare to broccoli?

Brussels sprouts have 43 cal/100g vs broccoli's 34 cal/100g, with comparable fiber (3.8g vs 2.4g) and more protein (3.4g vs 2.5g). Both deliver outstanding vitamin C, though brussels sprouts provide 85mg per 100g compared to broccoli's 89mg.

Are brussels sprouts keto-friendly?

Brussels sprouts work well on keto with only 5.2g net carbs per 100g (9g total carbs minus 3.8g fiber). A typical 6-sprout serving has about 6g net carbs. Roast them in olive oil or butter for a satisfying keto side dish.

What vitamins and minerals do brussels sprouts provide?

Brussels sprouts are a vitamin C powerhouse at 85mg per 100g (94% DV). They also supply 389mg potassium (8% DV), 42mg calcium, 1.4mg iron, and are rich in vitamin K (177mcg, 148% DV). The sulforaphane content supports detoxification pathways.

What is the best way to roast brussels sprouts?

Halve them, toss with 1 tablespoon olive oil (119 cal) per pound, season with salt, and roast at 425F for 20-25 minutes. Roasting caramelizes their natural sugars and reduces bitterness. A full sheet pan serving is roughly 75 calories without oil.

Are brussels sprouts good for weight loss?

At 43 cal/100g with 3.8g fiber and 3.4g protein, brussels sprouts promote satiety better than most vegetables. The high fiber content slows digestion, and their volume-to-calorie ratio means you can eat a generous 2-cup portion for under 80 calories.

Do brussels sprouts cause gas and bloating?

Brussels sprouts contain raffinose, a complex sugar that gut bacteria ferment, producing gas. Roasting or steaming breaks down some raffinose and makes them easier to digest. Start with small portions (3-4 sprouts) and increase gradually to build tolerance.

How should I store brussels sprouts?

Unwashed brussels sprouts last 3-5 days in the refrigerator in a paper bag or loosely wrapped. On the stalk, they keep up to 2 weeks. Trim the stem and remove outer leaves only before cooking. Blanch and freeze for storage up to 12 months.

Raw vs cooked brussels sprouts: which is healthier?

Raw sprouts retain more vitamin C (85mg vs ~50mg per 100g after cooking), but cooking makes fiber and other nutrients more bioavailable. Steaming preserves the most nutrients. Shaved raw brussels sprouts in salads offer a crunchy, nutrient-dense alternative.