Brussel Sprouts · Brassica oleracea var. gemmifera

Brussels sprouts, raw

Nutrition facts per 100 g · edible portion

Vegetables

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6 forms & preparations

Brussels sprouts, cooked, boiled, drained, with salt Brussels sprouts, cooked, boiled, drained, without salt Brussels sprouts, frozen, cooked, boiled, drained, with salt Brussels sprouts, frozen, cooked, boiled, drained, without salt Brussels sprouts, frozen, unprepared Brussels sprouts, raw

Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Brussels sprouts, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

59 kcal Calories

4.0 g Protein

9.6 g Carbs

0.6 g Fat

Excellent nutrient density 57/100

How many beneficial nutrients Brussels sprouts, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Brussels sprouts, raw come from — the split across carbs, fat & protein.

59 kcal / serving

65% from carbs

Carbs 65%

9.6 g per serving
Fat 9%

0.6 g per serving
Protein 27%

4.0 g per serving

What Brussels sprouts, raw is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin C159% Vitamin K148% Folate (B9)22% Dietary Fiber17% Manganese15% Vitamin B613% Thiamin (B1)12% Potassium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	9.6 g	3%
Dietary Fiber	4.8 g	17%
Total Sugars	2.2 g	—
Sucrose	0.5 g	—
Glucose	0.8 g	—
Fructose	0.9 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.6 g	1%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.2 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	99.0 mg	—
Omega-6 Fatty Acids	45.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	2.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	53.0 mg	—
Stearic Acid	3.0 mg	—
Palmitoleic Acid	2.0 mg	—
Oleic Acid	19.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	45.0 mg	—
Arachidonic Acid	1.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	4.0 g	8%
Histidine	76.0 mg	—
Isoleucine	132.0 mg	—
Leucine	152.0 mg	—
Lysine	154.0 mg	—
Methionine	32.0 mg	—
Phenylalanine	98.0 mg	—
Threonine	120.0 mg	—
Tryptophan	37.0 mg	—
Valine	155.0 mg	—
Arginine	203.0 mg	—
Cystine	22.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	38.0 mcg	4%
Vitamin C	142.9 mg	159%
Vitamin D	0.0 mcg	0%
Vitamin E	0.9 mg	6%
Vitamin K	177.0 mcg	148%
Thiamin (B1)	0.1 mg	12%
Riboflavin (B2)	0.1 mg	7%
Niacin (B3)	0.7 mg	5%
Vitamin B6	0.2 mg	13%
Folate (B9)	86.0 mcg	22%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	6%
Choline	19.1 mg	3%
Betaine	0.8 mg	—

Minerals	Amount	% DV
Calcium	42.0 mg	3%
Iron	1.4 mg	8%
Magnesium	25.0 mg	6%
Phosphorus	78.5 mg	6%
Potassium	476.8 mg	10%
Sodium	25.7 mg	1%
Zinc	0.4 mg	4%
Copper	0.1 mg	8%
Manganese	0.3 mg	15%
Selenium	1.6 mcg	3%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	24.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	1.4 g	—

About Brussels sprouts, raw

Brussels sprouts are like miniature cabbages, growing in rows along a thick stalk, and they've staged a real comeback from their overcooked, sulfurous reputation. Roasted until caramelized and crisp-edged, rather than boiled into mush, they're nutty, sweet and genuinely crave-able.

Nutritionally they're a cruciferous standout: very high in vitamin C and vitamin K, with folate, fiber, manganese and the glucosinolate compounds linked with the cabbage family's health benefits. All of it comes for relatively few calories.

The trick is in the cooking — quick roasting or sautéing brings out their sweetness, where long boiling releases the sulfur smells that gave them a bad name. Treated right, they're one of the most rewarding winter vegetables.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Brussels sprouts, raw?

There are 59 calories in 100 g of Brussels sprouts, raw, or about 11 calories in 1 sprout (19 g).

How much protein is in Brussels sprouts, raw?

Brussels sprouts, raw contains 4.0 g of protein per 100 g.

How many carbs are in Brussels sprouts, raw?

Brussels sprouts, raw has 9.6 g of carbohydrates per 100 g.

How much fat is in Brussels sprouts, raw?

Brussels sprouts, raw provides 0.6 g of total fat per 100 g.

What is Brussels sprouts, raw a good source of?

Brussels sprouts, raw is an excellent source of Vitamin C (159% DV), Vitamin K (148% DV) and Folate (B9) (22% DV) and a good source of Dietary Fiber, Manganese, Vitamin B6, Thiamin (B1) and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.