Ten raw Brussels sprouts (about 190 g) have roughly 80–85 calories; size and cooking can shift this a bit.
Quick Take And Why Counts Vary
Short answer math helps, but sprout size swings the total. A small sprout can weigh close to 10 g, while a hefty one can run 25 g or more. So ten pieces might weigh 100 g on one day and 250 g on another. Calories ride along with weight and any added fat. That’s why two plates of ten “look the same” yet don’t match on a nutrition label.
Below you’ll see clear ranges for raw, steamed or boiled, and roasted versions. You’ll also get an easy way to plug in your own weight to hit the most accurate number for your plate.
10 Brussel Sprouts Calories: Cooked Vs Raw
The table shows totals for ten sprouts across three common sizes and cooking styles. It keeps things to three numbers you care about: method, approximate weight, and calories.
| 10 Sprouts: Size & Method | Approx Weight (g) | Calories |
|---|---|---|
| Raw — Small (~10 g each) | 100 | 43 |
| Raw — Medium (~19 g each) | 190 | 82 |
| Raw — Large (~25 g each) | 250 | 108 |
| Steamed/Boiled — Small (~10 g each) | 100 | 36 |
| Steamed/Boiled — Medium (~19 g each) | 190 | 68 |
| Steamed/Boiled — Large (~25 g each) | 250 | 90 |
| Roasted — 1 tsp oil total | Same as raw | Raw calories + ~40 |
| Roasted — Medium example | 190 | ~122 |
Numbers for raw and boiled come from USDA-based values: raw runs about 43 kcal per 100 g, while boiled without salt sits near 36 kcal per 100 g. A teaspoon of oil adds about 40 kcal to the batch of ten, no matter the size, since the oil carries nearly all the energy.
How We Estimated Weight And Calories
Two data points anchor the math. First, a single raw sprout on common nutrition databases weighs about 19 g, and a cup (88 g) lists 38 kcal; that maps to roughly 0.43 kcal per gram. See the raw Brussels sprouts nutrition data. Second, cooked and drained sprouts show 56 kcal per 156 g, or about 0.36 kcal per gram; see the page for boiled Brussels sprouts.
Portion Math You Can Use
Want the most accurate count for your ten? Weigh the batch after trimming, then apply one of the per-gram numbers below. It takes under a minute and removes the guesswork.
Per Sprout Calorie Math
Raw: 0.43 kcal per gram × total grams of your ten. Boiled: 0.36 kcal per gram × total grams of your ten. If you roast with oil, add the oil calories to the raw total. One teaspoon adds ~40 kcal; one tablespoon adds ~120 kcal. That small drizzle can double the number for small sprouts.
Per Cup Or Gram
If you only have volume, a level cup of raw halves equals about 88 g. That’s about 38 kcal. Two cups would be 176 g, or about 76 kcal. A kitchen scale still wins for tight tracking.
Cooking Method Changes
Heat drives off water, so cooked weight drops while calories stay with the solids and any added fat. That’s why the per-gram number for boiled is a touch lower than raw, yet a roasted tray can jump because of oil.
Steamed Or Boiled
Plain steamed or boiled sprouts are lean. Ten medium cooked pieces (about 190 g cooked weight) land near 68 kcal using the 0.36 kcal per gram figure from the boiled entry linked above. Season with salt, pepper, lemon, chili flakes, or mustard without changing calories in a meaningful way.
Roasted Or Sautéed
Roasting brings char and sweetness, and most recipes ask for oil. A teaspoon across the tray adds ~40 kcal to the batch of ten. A tablespoon adds ~120 kcal. That oil line comes from common values for olive oil on nutrition databases. Spread the fat well so you need less for the same browning.
Air Fryer And Seasoning Swaps
Air frying needs less oil. Toss with a light spray, then finish with vinegar, citrus, or a spoon of salsa verde. You get the same craveable bite with a tiny calorie bump.
Name Notes And Label Quirks
You’ll see two spellings in stores: “Brussel sprouts” and “Brussels sprouts.” The classic spelling has the final “s,” since the veggie is named for the city of Brussels. Grocery labels, nutrition apps, and recipes often use both. The numbers here work the same either way.
Simple Weigh-And-Cook Workflow
1) Rinse and trim any dry ends. 2) Pull off loose outer leaves. 3) Weigh the ten trimmed pieces. 4) Pick your method and season. 5) Do the quick math using the per-gram values above. That routine makes the calorie count consistent from week to week.
If you split large sprouts, weigh after cutting, not before. Cut edges lose a touch of moisture on the tray, and that change shows up on the scale.
What About Shredded Sprouts?
Shredded salads taste great and cook fast in a skillet. The math still runs on grams. Ten medium sprouts shredded will still weigh close to 180–200 g after trimming, so your totals stay in the same range. Dressings and bacon bits move the needle far more than the cut itself.
Meal Ideas Under 150 Calories
Warm Lemon Pepper Sprouts: Steam ten medium pieces, then toss with lemon zest, black pepper, and a teaspoon of olive oil. That sits near ~108 kcal for the sprouts plus ~40 kcal for oil.
Garlic-Soy Skillet Sprouts: Halve ten, sear cut-side down in a nonstick pan with a light spray, then splash with soy sauce and a pinch of chili. Big flavor, tiny bump in energy.
Crunchy Slaw Bowl: Shred ten raw sprouts, add chopped apple, a spoon of yogurt, and toasted seeds. Use a measured drizzle of olive oil if you like a richer bite.
Buying, Storage, And Prep
Pick tight, bright green heads with a fresh cut on the stem. Loose yellow leaves point to age. Keep them dry and chilled. Whole, unwashed sprouts hold better than sliced ones. Trim right before cooking for the best texture and the most reliable weight. Farm stands often sell stalks. Sprouts left on the stalk keep well in the fridge, and you can twist off only what you need for dinner tonight too.
Vitamin K And Consistency
Sprouts carry a lot of vitamin K, which helps with normal clotting. If you take a blood-thinning prescription, steady intake matters more than cutting the veggie out. Keep your usual portion size and talk with your healthcare team if you plan a big change.
Macros And Micros In 10 Raw Sprouts
Calories tell only part of the story. Ten raw medium sprouts (about 190 g) pack fiber, plant protein, vitamin C, and vitamin K in serious amounts. Here’s what that looks like, based on the same USDA-sourced figures scaled to 190 g.
| Nutrient | Amount In 10 Raw Sprouts | % DV |
|---|---|---|
| Fiber | ~7.1 g | 25% |
| Protein | ~6.5 g | 13% |
| Vitamin C | ~162 mg | 179% |
| Vitamin K | ~336 mcg | 280% |
| Folate | ~116 mcg DFE | 29% |
| Potassium | ~739 mg | 16% |
% DV values use FDA daily values for adults on a 2,000 kcal diet. If you monitor vitamin K for a medication plan, keep that line in mind and chat with your clinician about steady intake.
Tips To Keep Calories In Check
- Roast on a hot pan and preheat the sheet. Food browns faster, so you can use less oil.
- Steam then finish in a dry skillet. You’ll get color without a big pour of fat.
- Season bold. Lemon, garlic, smoked paprika, cumin, or gochujang paste add punch with tiny energy cost.
- Use a squeeze bottle for oil. Small lines beat free-pour glugs.
- Fold into a grain bowl with chickpeas and herbs. The sprouts carry flavor, so you won’t miss extra dressing.
Mistakes That Skew The Count
Counting Ten But Trimming Differently
Some cooks leave long stems; others trim tight. That changes weight. Weigh after trimming for apples-to-apples math.
Forgetting The Oil On The Pan
Parchment, silicone mats, or a light spray help limit oil that soaks in. If the pan looks glossy, your calorie tally will climb.
Guessing Cup Measures
Cups differ when sprouts are whole, halved, or shredded. A scale beats volume when you need a reliable number.
Practical Examples
Say you bought a 500 g bag. You trim and split it into two batches of ten and a few extras. Batch one weighs 180 g after trimming. Raw total is 0.43 × 180 = ~77 kcal. Batch two weighs 200 g and you roast with 1 tsp oil. Raw math gives ~86 kcal, plus ~40 from oil, for ~126 kcal. Easy.
Now swap to boiled. Ten medium pieces clock in at 190 g cooked weight. Use 0.36 × 190 for ~68 kcal. Add a teaspoon of olive oil as a finishing drizzle if you like and bump by ~40 kcal.
Takeaway For Meal Planning
If your goal is a snack plate or a low-energy side, ten boiled or steamed sprouts sit around 65–70 kcal for a medium batch. Ten raw on a salad run around 80–85 kcal. Roasted can swing wildly based on fat. A light mist keeps a tray near 90–110 kcal; a heavy splash pushes well past that.
Sprouts pair well with lean protein and whole grains. Tuck them next to grilled fish, fold through quinoa with lemon and dill, or toss with chickpeas and tahini. You’ll hit satiety with a tidy calorie footprint. Season to taste and enjoy the crunch.