Brussels sprouts are a nutrient-dense cruciferous vegetable, but their calorie content can vary depending on how they're prepared. This calculator helps you determine the exact calories per 100 grams of Brussels sprouts based on your chosen preparation method and serving size. Whether you're tracking macros, planning a low-calorie meal, or just curious about the nutritional profile, this tool gives you accurate, instant results.
Simply select the preparation method (raw, boiled, roasted, or steamed), enter your serving weight in grams or ounces, and the calculator will compute the total calories, along with a breakdown of carbohydrates, protein, and fat. You'll also see how your serving compares to a standard 100g reference portion. Perfect for diet planning, calorie counting, and healthy eating enthusiasts who want precise data without the guesswork.
🥦 Brussels Sprouts Calorie Calculator
How to Use This Tool
Using the Brussels calories per 100g calculator is straightforward. Start by selecting your preparation method from the dropdown — raw, boiled, roasted, or steamed. Then enter the amount you plan to eat, either in grams or ounces. The calculator instantly converts ounces to grams (1 oz = 28.35 g) and applies the appropriate calorie and macronutrient values per 100 grams for that preparation method. You can also use the quick-fill buttons to instantly load common serving sizes like 100 g or 1 oz. After clicking Calculate, you'll see the total calories, plus a breakdown of carbohydrates, protein, and fat for your exact serving.
This tool is especially useful for meal prepping, calorie counting, and macro tracking. Whether you're following a low-carb diet, a plant-based eating plan, or just trying to eat more vegetables, knowing the precise nutritional impact of your Brussels sprouts helps you stay on track without overthinking.
Nutritional Profile of Brussels Sprouts
Brussels sprouts are a member of the cruciferous vegetable family, alongside broccoli, cabbage, and kale. They are exceptionally low in calories but rich in fiber, vitamin C, vitamin K, and various antioxidants. A 100-gram serving of raw Brussels sprouts contains only about 43 calories, making them an excellent choice for weight management. They also provide a good amount of plant-based protein — roughly 3.4 grams per 100 grams — which is higher than many other vegetables.
The exact nutritional values depend heavily on how you cook them. Boiling and steaming cause some water-soluble nutrients to leach out, slightly reducing calorie density. Roasting often involves added oil, which increases both calories and fat content. This calculator accounts for these differences, giving you a realistic estimate for your chosen preparation.
Calorie Comparison by Preparation Method
| Method | Calories per 100g | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Raw | 43 | 8.95 | 3.38 | 0.3 |
| Boiled (drained) | 36 | 7.1 | 2.5 | 0.5 |
| Steamed | 36 | 7.1 | 2.5 | 0.5 |
| Roasted (with oil) | 70 | 9.0 | 3.0 | 3.0 |
These values are based on standard USDA food composition data. The roasted estimate assumes about 1 teaspoon of oil per 100g of sprouts. If you use more or less oil, adjust accordingly.
Worked Examples
Example 1: You're having 150 grams of boiled Brussels sprouts as a side dish. Using the calculator, select "Boiled" and enter 150 g. The result: 54 kcal, 10.7 g carbs, 3.8 g protein, and 0.8 g fat. That's a very light addition to your meal.
Example 2: You roasted 200 grams of sprouts with olive oil. Select "Roasted" and enter 200 g. The result: 140 kcal, 18 g carbs, 6 g protein, and 6 g fat. The oil adds noticeable calories, so if you're counting strictly, measure your oil too.
Example 3: You're snacking on raw sprouts (unusual but possible) and have 3.5 oz (about 99 g). Select "Raw" and enter 3.5 oz. The calculator converts to ~99 g and gives you about 43 kcal — almost exactly the per-100g value.
Tips for Accurate Tracking
- Weigh your sprouts raw before cooking for the most consistent results, especially if you're tracking macros.
- If you roast with oil, remember that the oil adds roughly 9 kcal per gram. A teaspoon of olive oil is about 4.5 g and adds ~40 kcal.
- For boiled or steamed sprouts, drain them well — water retention can slightly dilute calorie density but not significantly.
- Use a digital kitchen scale for precision. Volume measurements like cups are less reliable for vegetables.
Frequently Asked Questions
Are Brussels sprouts good for weight loss?
Yes. They are very low in calories and high in fiber, which promotes satiety. A 100g serving of raw sprouts has only 43 calories, so you can eat a large volume for very few calories. This makes them a great addition to a calorie-controlled diet.
Do Brussels sprouts have more protein than other vegetables?
They are relatively high in protein for a vegetable — about 3.4g per 100g raw. That's more than most leafy greens but less than legumes or broccoli (which has about 2.8g). Still, they contribute to your daily protein intake, especially in plant-based diets.
Why do roasted Brussels sprouts have more calories?
Roasting typically involves oil, which is calorie-dense. The sprouts themselves don't gain calories, but the added oil does. If you roast without oil (using an air fryer or dry roasting), the calorie count stays close to raw or steamed values.
Can I use this calculator for frozen Brussels sprouts?
Frozen sprouts are usually similar to raw in calorie content, but check the package for any added sauces or seasonings. If they're plain, you can use the "Raw" or "Boiled" setting depending on how you prepare them.
Additional Resources
For more detailed nutritional data, you can refer to the USDA FoodData Central, which provides comprehensive nutrient profiles for thousands of foods. You might also find our Brussels calories per ounce calculator useful if you prefer working in ounces. For broader vegetable comparisons, check out our cauliflower calorie calculator.