Nutrition Facts
|
Nutrient |
Amount per 1 cup (156g) |
% Daily Value* |
|---|---|---|
|
Calories |
56 |
3% |
|
Total Fat |
0.78g |
1% |
|
Saturated Fat |
0.16g |
1% |
|
Trans Fat |
0g |
— |
|
Cholesterol |
0mg |
0% |
|
Sodium |
32.8mg |
1% |
|
Total Carbohydrate |
11.1g |
4% |
|
Dietary Fiber |
4.1g |
14% |
|
Total Sugars |
2.7g |
5% |
|
Protein |
4g |
8% |
|
Vitamins | ||
|
Vitamin A |
60.8mcg RAE |
7% |
|
Vitamin C |
96.7mg |
107% |
|
Vitamin K |
218.9mcg |
182% |
|
Vitamin B6 |
0.28mg |
16% |
|
Folate (B9) |
93.6mcg |
23% |
|
Minerals | ||
|
Calcium |
56.2mg |
4% |
|
Iron |
1.9mg |
10% |
|
Potassium |
494.5mg |
11% |
|
Magnesium |
31.2mg |
7% |
|
Phosphorus |
87.4mg |
7% |
|
Zinc |
0.51mg |
5% |
|
Copper |
0.13mg |
14% |
|
Manganese |
0.35mg |
15% |
|
Other | ||
|
Water |
138.7g |
— |
Calories in Brussels Sprouts
Brussels sprouts are a low-calorie vegetable, making them an excellent choice for those looking to manage their calorie intake. One cup of boiled Brussels sprouts contains just 56 calories, which is significantly less than starchy vegetables like potatoes (about 116 calories per cup diced) and grains such as white rice (around 130 calories per 100 grams). In fact, you could eat more than double the volume of Brussels sprouts for the same calories as a single serving of rice or potatoes. Compared to other non-starchy vegetables, Brussels sprouts are slightly higher in calories than lettuce or spinach, but still much lower than most root vegetables and grains.
Carbohydrates in Brussels Sprouts
Brussels sprouts are relatively low in carbohydrates compared to many other common vegetables and staple foods. One cup of cooked Brussels sprouts contains about 11 grams of total carbohydrates, which is less than starchy foods like potatoes (about 20 grams per 100 grams) or white rice (around 28–29 grams per 100 grams). Even compared to other vegetables, Brussels sprouts are a moderate choice—raw carrots, for example, have about 10.5 grams of carbs per cup. This makes Brussels sprouts a suitable option for those looking to reduce their overall carbohydrate intake while still enjoying a hearty, satisfying vegetable.
Fiber in Brussels Sprouts
A key benefit of Brussels sprouts is their high fiber content. Of the 11 grams of total carbohydrates in a cup, over 4 grams come from dietary fiber. This means the net carbs—carbs that actually impact blood sugar—are only about 7 grams per serving. The fiber in Brussels sprouts not only helps with digestion and gut health but also contributes to a feeling of fullness, making them a great choice for weight management and blood sugar control.
Protein in Brussels Sprouts
Brussels sprouts offer more protein than many other common vegetables, making them a valuable addition to plant-based diets. One cup of cooked Brussels sprouts provides about 4 grams of protein, which is higher than what you’d find in the same amount of cooked broccoli (about 3 grams) or carrots (about 1 gram). While this is still much less than animal-based sources or legumes like lentils (which have around 18 grams per cup cooked), Brussels sprouts stand out among non-starchy vegetables for their protein content.