Brussels sproutscalories and nutrition per 100 g
100 g raw
43kcal
Protein, fat and carbs per 100 g
- Protein
- 3.4 g
- 26% of energy
- Fat
- 0.3 g
- 5% of energy
- Carbs
- 9 g
- 69% of energy
- Fiber
- 3.8 g
- Sugar
- 2.2 g
- Boiled, 100 g
- 45 kcal
- Roasted, 100 g
- 51 kcal
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How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 43 kcal | 3.4 g | 0.3 g | 9 g |
| Boiled | 95% | 45 kcal | 3.6 g | 0.3 g | 9.4 g |
| Steamed | 97% | 44 kcal | 3.5 g | 0.3 g | 9.2 g |
| Roasted | 85% | 51 kcal | 4 g | 0.4 g | 10.5 g |
| Fried | 90% | 48 kcal | 3.8 g | 0.3 g | 9.9 g |
What to pair it with
A source of vitamin C
Pair it with buckwheat, legumes or greens — vitamin C boosts plant iron absorption.
Source: PMID 2507689, PMID 20200263
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 38 mcg | 5% |
| Vitamin C | 85 mg | 113% |
| Vitamin E | 0.88 mg | 6% |
| Vitamin K | 177 mcg | 197% |
| Vitamin B1 (thiamine) | 0.14 mg | 13% |
| Vitamin B2 (riboflavin) | 0.09 mg | 8% |
| Vitamin B3 (niacin) | 0.75 mg | 5% |
| Vitamin B6 (pyridoxine) | 0.22 mg | 17% |
| Vitamin B9 (folate) | 61 mcg | 15% |
| Choline | 19.1 mg | 4% |
| Calcium | 42 mg | 4% |
| Iron | 1.4 mg | 8% |
| Magnesium | 23 mg | 7% |
| Phosphorus | 69 mg | 10% |
| Potassium | 389 mg | 15% |
| Sodium | 25 mg | 1% |
| Zinc | 0.42 mg | 5% |
| Selenium | 1.6 mcg | 3% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.34 mg | 19% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Similar foods
Data: USDA FoodData Central, record “Brussels sprouts, raw”.