Calories in Brussels Sprouts: Nutritional facts for Brussels Sprouts Types

100 grams of raw Brussels sprouts contain 43 calories. 100 grams of boiled Brussels sprouts contain 36 calories.

One kilogram (1000g) of raw Brussels sprouts contains 430 calories. One kilogram of boiled Brussels sprouts contains 360 calories.

The calorie content of one Brussels sprout depends on its size. One medium raw Brussels sprout (19-21g) contains 8-9 calories. One large raw Brussels sprout (30g) contains 13 calories.

Brussels sprouts are nutrient-dense cruciferous vegetables offering a wide array of health benefits due to their impressive nutritional composition. The health benefits of brussels sprouts include:

• Exceptionally Rich in Vitamin K: Brussels sprouts are one of the best dietary sources of Vitamin K, which is crucial for blood clotting and plays a vital role in bone health by helping to regulate calcium. (National Institutes of Health, Office of Dietary Supplements. Vitamin K Fact Sheet for Health Professionals)
• Excellent Source of Vitamin C: They are packed with Vitamin C, a powerful antioxidant that boosts the immune system, promotes collagen synthesis for healthy skin, and aids in the absorption of iron. (National Institutes of Health, Office of Dietary Supplements. Vitamin C Fact Sheet for Health Professionals)
• High in Dietary Fiber: Brussels sprouts provide a significant amount of fiber, which supports digestive health by promoting bowel regularity, preventing constipation, and feeding beneficial gut bacteria. Fiber also helps with blood sugar control and satiety. (Anderson JW, Baird P, et al. 2009. Health benefits of dietary fiber)
• Contain Glucosinolates with Potential Anti-Cancer Properties: Like other cruciferous vegetables, Brussels sprouts are rich in glucosinolates, which break down into biologically active compounds like isothiocyanates (e.g., sulforaphane). These compounds have been extensively studied for their potential to inhibit cancer development and progression. (Verhoeven DT, Goldbohm RA, et al. 1996. Epidemiological studies on brassica vegetables and cancer risk)
• Rich in Antioxidants: Beyond Vitamin C and glucosinolate-derived compounds, Brussels sprouts contain other antioxidants like kaempferol, which can help reduce oxidative stress and inflammation, protecting against chronic diseases. (Park CH, Kim YS, et al. 2011. Kaempferol, a dietary flavonoid, is a novel blocker of chemokine receptor CXCR4)
• Good Source of Folate: They provide folate (Vitamin B9), essential for DNA synthesis and repair, cell division, and red blood cell formation. Adequate folate intake is particularly important during pregnancy to prevent neural tube defects. (National Institutes of Health, Office of Dietary Supplements. Folate Fact Sheet for Health Professionals)
• May Support Heart Health: The fiber, potassium, and antioxidant compounds in Brussels sprouts can contribute to cardiovascular health by helping to lower blood pressure, reduce LDL cholesterol, and decrease inflammation. (Joshipura KJ, Hu FB, et al. 2001. The effect of fruit and vegetable intake on risk for coronary heart disease)
• Aid in Blood Sugar Control: The fiber content in Brussels sprouts helps slow down the absorption of sugar into the bloodstream, which can aid in maintaining stable blood sugar levels. (Weickert MO, Pfeiffer AFH. 2018. Impact of dietary fiber on gut microbiota in host health and disease)

Brussels sprouts can have some downsides for certain individuals:

• May Cause Gas and Bloating: Brussels sprouts contain raffinose, a complex sugar that humans lack the enzyme to fully break down in the small intestine. When raffinose reaches the large intestine, bacteria ferment it, producing gas that can lead to bloating, flatulence, and abdominal discomfort, especially in individuals with sensitive digestive systems or when consumed in large quantities. (Barrett JS, Gibson PR. 2012. Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?)
• Contain Goitrogens (for those with thyroid issues): As cruciferous vegetables, Brussels sprouts contain goitrogens, which can interfere with thyroid hormone production, particularly in individuals with iodine deficiency or pre-existing thyroid conditions. However, this effect is primarily a concern with very high, raw intake; cooking usually reduces goitrogen levels significantly, and for most people with normal thyroid function and adequate iodine intake, moderate consumption is not an issue. (Fenwick GR, Heaney RK, Mullin WJ. 1983. Glucosinolates and their breakdown products in food and food plants)
• Potential for Interactions with Blood Thinners (High Vitamin K): Due to their exceptionally high Vitamin K content, individuals taking anticoagulant medications like warfarin (Coumadin) need to maintain a consistent intake of Brussels sprouts and other Vitamin K-rich foods. Sudden large increases or decreases in Vitamin K intake can affect the medication's efficacy. Consultation with a healthcare provider is essential. (National Institutes of Health, Office of Dietary Supplements. Vitamin K Fact Sheet for Health Professionals)

Yes, Brussels sprouts can make you gassy since they contain raffinose, a type of complex carbohydrate (oligosaccharide) that the human small intestine cannot fully digest due to the lack of a specific enzyme called alpha-galactosidase. When undigested raffinose passes into the large intestine, it is fermented by gut bacteria. This fermentation process produces gases like hydrogen, methane, and carbon dioxide as byproducts (Suarez FL, et al. 1998. Breathtaking results: a study to determine the relationship between flatulence and other clinical manifestations). The accumulation of these gases can lead to increased flatulence and sometimes bloating or abdominal discomfort, especially in individuals who are not used to consuming high-fiber foods or have sensitive digestive systems. Cooking Brussels sprouts thoroughly can sometimes make them slightly easier to digest, but the raffinose content remains.

Yes, Brussels sprouts are very good for you. They are a nutritional powerhouse, exceptionally rich in Vitamin K for bone health and blood clotting, and Vitamin C, a potent antioxidant supporting immune function. They are loaded with dietary fiber, crucial for digestive health and blood sugar regulation, and contain unique sulfur-containing compounds called glucosinolates, which have been linked to anti-cancer properties and detoxification support (Zhang Y, Talalay P. 1994. Anticarcinogenic activities of organic isothiocyanates: chemistry and mechanisms). Brussels sprouts also provide folate, potassium, and other antioxidants, contributing to overall health, including heart health and reduced inflammation. While they can cause gas in some individuals and require consideration for those on blood thinners due to high Vitamin K, their impressive nutrient density and array of health-promoting compounds make them an excellent addition to a balanced diet for most people.

The calorie content of different types of Brussels sprouts, such as standard green and less common purple varieties, is very similar, ranging from 40 to 45 calories per 100g raw. Kalettes®, a hybrid of kale and Brussels sprouts, also fall within this low-calorie range, containing 40 to 50 calories per 100g. The primary nutritional distinctions between green and purple Brussels sprouts lie in their phytonutrient content, particularly the anthocyanins responsible for the purple color, rather than significant differences in their base calories, protein, fat, or carbohydrate content. All types remain low-calorie, nutrient-dense vegetables.

Brussels sprouts are almost exclusively used in savory dishes due to their distinct, slightly bitter, and cabbage-like flavor. There are no known traditional or mainstream desserts that feature Brussels sprouts as a primary ingredient.

A standard serving of Brussels sprouts is one cup of raw Brussels sprouts, which weighs 88g (3.1 oz), or one half-cup of cooked Brussels sprouts, which weighs 78g (2.75 oz). In terms of pieces, one cup of raw Brussels sprouts contains 5 to 7 medium-sized sprouts. The USDA MyPlate guidelines consider one cup of raw or cooked vegetables, or two cups of raw leafy greens, as a one-cup equivalent from the vegetable group. This serving provides a good amount of fiber, Vitamin K, and Vitamin C.

The origin of Brussels sprouts (Brassica oleracea var. gemmifera) is believed to be in ancient Rome, though the modern form we recognize today was likely cultivated in the region of Brussels, Belgium, as early as the 13th century, which is where they derive their name. They are part of the same species as cabbage, broccoli, kale, and cauliflower. Their cultivation spread throughout Northern Europe in the 16th century and they were later introduced to the Americas by European settlers. 

A popular dish showcasing Brussels sprouts is Roasted Brussels Sprouts with Balsamic Glaze and Bacon. In the late 20th and early 21st centuries, chefs began roasting them at high heat to achieve a crispy exterior and caramelized sweetness, often pairing them with rich, savory ingredients like bacon and the tangy sweetness of a balsamic reduction. This preparation method dramatically improved their appeal, transforming them from an often-disliked boiled vegetable into a trendy and flavorful dish found on many gastropub and contemporary American restaurant menus.