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Brussels Sprouts Nutrition Facts: Are Brussels Sprouts Good for You?
Based on nutrition data, Brussels sprouts are a source of many nutrients. They are low in calories, fat, sugar, and sodium, while being high in vitamin C and vitamin K. They are also a good source of dietary fiber, manganese, and several B vitamins, including folate. Whether they are ‘good for you’ depends on your overall diet, portion sizes, and how they are prepared, as adding fats or salt will change their nutritional profile.
Per 100 g · Brussels sprouts, raw
What stands out in Brussels sprouts
- High in vitamin K. A 100-gram serving of raw Brussels sprouts contains 177 mcg of vitamin K. This amount provides 148% of the Daily Value (DV) for this nutrient.
- High in vitamin C. This same 100-gram portion provides 85 mg of vitamin C, which is 94% of the Daily Value.
- Good source of fiber. Brussels sprouts contain 3.8 grams of dietary fiber per 100 grams, meeting 14% of the Daily Value.
- Source of B vitamins. Per 100 grams, Brussels sprouts are a good source of thiamin (12% DV), vitamin B6 (13% DV), and folate (15% DV).
What to keep in mind
- Raw Brussels sprouts are naturally low in calories (43 kcal per 100 g), sodium (25 mg), and total sugars (2.2 g).
- They contain almost no fat (0.3 g) and no cholesterol.
- Keep in mind that cooking methods can alter these values; adding oils, butter, or salt will increase the fat and sodium content of a dish.
Brussels Sprouts nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 43 kcal | – |
| Protein | 3.4 g | 7% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.02 g | – |
| Polyunsaturated fat | 0.15 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 8.9 g | 3% |
| Dietary fiber | 3.8 g | 14% |
| Total sugars | 2.2 g | – |
| Water | 86 g | – |
| Sodium | 25 mg | 1% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 389 mg | 8% |
| Calcium | 42 mg | 3% |
| Iron | 1.4 mg | 8% |
| Magnesium | 23 mg | 5% |
| Phosphorus | 69 mg | 6% |
| Zinc | 0.42 mg | 4% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.34 mg | 15% |
| Selenium | 1.6 mcg | 3% |
| Vitamin A (RAE) | 38 mcg | 4% |
| Vitamin C | 85 mg | 94% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.88 mg | 6% |
| Vitamin K | 177 mcg | 148% |
| Thiamin (B1) | 0.14 mg | 12% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 0.74 mg | 5% |
| Vitamin B6 | 0.22 mg | 13% |
| Folate (DFE) | 61 mcg | 15% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 19.1 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Brussels Sprouts by portion
The nutrition data for raw Brussels sprouts is based on a 100-gram serving (about 3.5 ounces). For more common measurements, a one-cup serving (88 grams) contains 38 calories, 3 grams of protein, and 3.3 grams of fiber. A single raw sprout, weighing about 19 grams, has 8 calories, 0.6 grams of protein, 1.7 grams of carbohydrates, and 0.7 grams of fiber. These smaller portions contain very little fat or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 88 g | 38 | 3 g | 7.8 g | 3.3 g | 0.3 g |
| 1 sprout | 19 g | 8 | 0.6 g | 1.7 g | 0.7 g | 0.1 g |
How Brussels sprouts compares with other vegetables
With 43 calories per 100 grams, raw Brussels sprouts have a similar calorie count to beets, carrots, and kelp seaweed. Among the 38 vegetables tracked on this site, Brussels sprouts rank highly for several key nutrients. They are third for protein content and fourth for both vitamin C and vitamin K. They also rank in the top ten for potassium (6th) and iron (8th). In contrast, they have a lower relative ranking for other nutrients like calcium (13th), magnesium (17th), and total sugars (17th), showing a varied nutritional profile compared to other vegetables.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Brussels Sprouts | 43 | 3.4 g | 8.9 g | 3.8 g | 0.3 g |
| Kelp Seaweed | 43 | 1.7 g | 9.6 g | 1.3 g | 0.56 g |
| Beets | 43 | 1.6 g | 9.6 g | 2.8 g | 0.17 g |
| Butternut Squash | 45 | 1 g | 11.7 g | 2 g | 0.1 g |
| Carrots | 41 | 0.93 g | 9.6 g | 2.8 g | 0.24 g |
Quick answers
How many calories are in a cup of Brussels sprouts?
A one-cup serving of raw Brussels sprouts, which weighs 88 grams, contains 38 calories.
Are Brussels sprouts a good source of protein?
A 100-gram serving of raw Brussels sprouts has 3.4 grams of protein, which is 7% of the Daily Value. A one-cup portion contains 3 grams of protein.
How many carbs and how much sugar are in Brussels sprouts?
Per 100 grams, raw Brussels sprouts have 8.9 grams of total carbohydrates, which includes 3.8 grams of dietary fiber and 2.2 grams of total sugars. A one-cup serving has 7.8 grams of carbs and 1.9 grams of sugar.
When to talk to a doctor or dietitian
- At 389 mg of potassium per 100 g, Brussels sprouts is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- It supplies 177 mcg of vitamin K per 100 g. If you take warfarin, the usual advice is to keep vitamin K intake steady rather than avoid these foods, so talk to your care team before making big changes.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how Brussels sprouts fits your situation.
Last updated October 21, 2026