Brussels sprouts (raw)
Halve and roast them at 220 °C / 425 °F until crispy for a high-fiber side.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Brussels sprouts for gym-goers
Per 100 g, brussels sprouts (raw) provides 43 kcal, 3.4 g protein, 9 g carbohydrate (3.8 g fiber, 2.2 g sugars) and 0.3 g fat (0.1 g saturated). With 7.9 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup, about 88 g) comes to roughly 38 kcal and 3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Brussels sprouts
Brussels sprouts are the miniature, cabbage-like buds of a brassica plant. Raw, they're among the higher-protein, higher-fiber vegetables on this list and still light at around 43 kcal per 100 g. Like broccoli they deliver a big dose of vitamin C, and they're rich in vitamin K.
In a gym diet
The fiber makes Brussels sprouts filling, so they're a strong side on a cut when you want something dense and chewy instead of a watery salad. Roasted until crisp, they can scratch an itch for something savory and crunchy. They go well with lean meats like turkey or pork, and with heartier carbs on a bulk. The protein is a bonus, but it's incomplete and too little to replace a real protein source.
Preparation and cooking
Halve them and roast at high heat until the edges caramelize. That gets rid of most of the bitterness people remember from boiled sprouts. Roasting costs some water, so weigh them raw and trimmed for this entry, and measure the oil, because sprouts absorb it readily. Shaved raw, they make a crunchy slaw.
Buying and storage
Pick small, firm, bright green sprouts with tightly packed leaves and no yellowing. Store them unwashed in the fridge and use within about a week. Frozen sprouts roast fine if you cook them straight from frozen at high heat.
Things to watch
Sprouts often cause gas because of their fermentable carbohydrates and sulfur compounds, so build up to bigger portions. Their high vitamin K matters if you're on blood thinners; follow your clinician's advice about keeping intake consistent.
Meal ideas
- Roasted sprouts with turkey breast, sweet potato wedges and a cranberry-mustard dressing.
- Shredded sprout slaw with apple, walnuts and Greek yogurt dressing beside grilled pork.
- Sheet-pan gnocchi with Brussels sprouts, chicken sausage and parmesan.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin C (94%).
How it ranks among 19 Vegetables
| Protein per 100 kcal | 7.9 g | #6 of 19 |
| Protein per 100 g | 3.4 g | #3 of 19 |
| Fiber per 100 g | 3.8 g | #2 of 19 |
| Lowest calories per 100 g | 43 kcal | #15 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Cauliflower (raw)
25 kcal · P 1.9 · C 5 · F 0.3
→Broccoli (raw)
34 kcal · P 2.8 · C 6.6 · F 0.4
→Zucchini / courgette (raw)
17 kcal · P 1.2 · C 3.1 · F 0.3
→Lettuce, romaine (raw)
17 kcal · P 1.2 · C 3.3 · F 0.3
→Kale (raw)
49 kcal · P 4.3 · C 8.8 · F 0.9
→Green peas (raw)
81 kcal · P 5.4 · C 14.5 · F 0.4
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in brussels sprouts?
Brussels sprouts (raw) has about 43 kcal per 100 g, or roughly 38 kcal per 1 cup (88 g).
How much protein is in brussels sprouts?
About 3.4 g of protein per 100 g and 3 g per 1 cup. That works out to 7.9 g per 100 kcal, so it's a moderate protein source.
Is brussels sprouts good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Why do Brussels sprouts taste bitter?
They contain sulfur compounds called glucosinolates, which taste bitter to many people, and some people are genetically more sensitive to that bitterness. High-heat roasting caramelizes their sugars and makes them taste milder.
Do Brussels sprouts cause gas?
They can, because gut bacteria ferment some of their carbohydrates. Cooking them through, keeping portions moderate and increasing gradually usually reduces the problem.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.