How Many Calories Are In A Serving Of Brussels Sprouts? | Quick Calorie Facts

Calories In A Typical Brussels Sprouts Serving (With Sizes)

Here’s the quick math across the most common measures. The calorie count hinges on weight and water content. A cooked cup weighs more than a raw cup, so the numbers differ even when the bowl looks similar.

Calories By Form And Measure

Form & Measure	Weight	Calories
Raw, 1 cup (shredded/halved)	~88 g	~38 kcal
Cooked, 1 cup (boiled & drained)	~156 g	~56 kcal
Raw, 100 g	100 g	~43 kcal
Cooked, 100 g	100 g	~36 kcal
One sprout (average)	~21 g	~8 kcal

When a recipe calls for “one cup,” cup size follows standard guidance for vegetables. A cup can be raw or cooked, but the mass shifts. For meal planning, the MyPlate page on what counts as a cup is handy to match your plan to a real bowl at home (what counts as a cup).

Looking at nutrition beyond calories, a cooked cup lands near 4 grams of fiber with meaningful potassium and vitamin C. That makes this side dish pull its weight in more ways than one. If you’re balancing fiber across the day, anchoring portions around the recommended fiber intake keeps servings sensible without guesswork.

What Drives The Calorie Differences?

Water content and weight. Raw halves are airy. Boiling softens the leaves, so more grams fit in a cup. More grams per cup means more calories per cup, even when nothing extra was added.

Oil and toppings. A teaspoon of oil adds ~40 calories. A tablespoon adds ~120. Small pours add up fast when you toss on the pan.

Salted vs. unsalted cooking water. Sodium changes, but calories don’t. Drain well if you prefer a drier texture.

Fresh vs. frozen. Frozen florets roast nicely when dried on a towel first. Calories per 100 g stay in the same ballpark as fresh once cooked.

Brussels Sprouts Nutrition Snapshot Per Cooked Cup

One cooked cup (about 156 g) averages 56 kcal, ~11 g carbs, ~4 g fiber, ~4 g protein, and under 1 g fat. It also brings hefty vitamin C and a good bump of vitamin K and potassium. The data point for a boiled, drained cup comes from lab-based databases that aggregate USDA measurements.

• Energy: ~56 kcal
• Carbohydrates: ~11 g (with ~2.7 g naturally occurring sugars)
• Fiber: ~4 g
• Protein: ~4 g
• Fat: <1 g
• Vitamin C: ~97 mg per cup
• Potassium: ~495 mg per cup

If you want the raw cup comparison, USDA’s seasonal produce guide lists a raw cup at about 38 kcal. It’s a lighter portion because the cup isn’t packed down by heat (USDA SNAP-Ed produce guide).

Serving Size, Cups, And Real-World Portions

Most dinner plates land between ½ to 1 cup cooked. A ½ cup serving sits near 28 calories if cooked plain. A full cup is still modest at around 56. If you like them roasted and crispy, keep an eye on the pan oil. Measuring by teaspoon gives you flavor without overshooting your target.

Need a cup benchmark for daily vegetable goals? The MyPlate Vegetable Group page lays out clear examples so you can match your plate to daily targets without second-guessing the units (Vegetable Group guidance).

Cooking Methods And Calorie Impact

Steaming

Pure steam adds no energy. A steamed cup mirrors the boiled-and-drained numbers. Season with citrus, herbs, mustard, or a light sprinkle of flaky salt after cooking.

Roasting

High heat brings sweetness and browning. Use 1 teaspoon oil per cup for a glossy finish with control over total energy. Toss evenly, then spread out so edges can crisp without needing more oil.

Sautéing

Pan heat builds flavor fast. Keep a small cup of water nearby. If the pan looks dry, splash in water instead of more oil and let it steam off to keep the texture lively.

Air Frying

A spritz of oil on halved sprouts can mimic oven results with less preheat time. Shake once midway for even color.

How This Fits Daily Fiber Goals

A cooked cup brings roughly four grams of fiber. Many adults fall short of daily targets from the National Academies (general ranges run ~21–38 grams, depending on age and sex). Building two veggie servings plus some fruit and whole grains makes the math easier across the day (DRI overview tool).

Calories From Popular Add-Ins

Seasonings are mostly free. Fats, nuts, cheese, and sweet glazes move the total. Use this quick table to budget flavor.

Common Add-Ins And Extra Calories

Add-In	Amount	Extra Calories
Olive oil	1 tsp	~40 kcal
Olive oil	1 Tbsp	~119 kcal
Butter	1 Tbsp	~102 kcal
Parmesan, grated	1 Tbsp	~22 kcal
Bacon, cooked	1 slice	~40–50 kcal
Balsamic glaze	1 Tbsp	~30 kcal
Pecans, chopped	2 Tbsp (14 g)	~95 kcal

Portion Tips For Different Goals

Light And Filling

Go for 1 cup cooked with citrus, garlic, and herbs. Skip the oil or keep it to a measured teaspoon. Add a lean protein on the side to keep hunger at bay.

Balanced Plate

Match ¾–1 cup cooked with a palm-size protein and a starchy side. A teaspoon of olive oil on the sprouts plus a drizzle of balsamic brings plenty of flavor for not many calories.

Higher Energy Needs

Double the portion and add a tablespoon of olive oil during roasting. Fold in a spoon of grated cheese for extra taste and calories without a mountain of volume.

Flavor Moves That Don’t Blow The Budget

• Acid: Lemon juice, sherry vinegar, or a quick mustard vinaigrette.
• Heat: Red pepper flakes, black pepper, or smoked paprika.
• Umami: A dusting of parmesan or a spoon of miso thinned with water.
• Crunch: Toasted breadcrumbs or a few crushed nuts at the end so they stay crisp.

Buying, Storing, And Prepping

Pick tight, firm heads with a bright green color. Smaller sprouts tend to cook more evenly on a weeknight. Store unwashed in a breathable bag in the fridge; trim and halve right before cooking so the cut edges don’t dry out.

If you buy a stalk during the cool months, twist off the sprouts and stash them in a produce drawer. For freezing, blanch briefly, chill, dry well, then bag with as much air removed as possible. Thaw on a tray to keep excess moisture off the pan.

Putting It All Together

For a simple dinner plan, roast halved sprouts at 425°F. Use one teaspoon of olive oil per cup, salt lightly, and finish with lemon. Serve with chicken thighs, salmon, or a bean-based pasta for a fiber-forward, satisfying plate.

If you batch-cook, keep sauces separate. The texture stays bouncy when you reheat with a splash of water in a covered skillet, then add any glaze or cheese right before serving.

FAQ-Free Wrap-Up

One raw cup sits around 38 calories, while a cooked cup is close to 56 when prepared plain. Measure by cups or grams depending on your kitchen style, keep oil measured, and you’ll hit your numbers with ease. Want a simple habit-builder? Try our daily nutrition checklist.