Brussels sprouts nutrition facts

Brussels sprouts (0.5 cup, 78 g) has 28 calories, 2 g protein, 2 g fiber, 0.4 g fat. It is an excellent source of vitamin K (91% DV), vitamin C (54% DV) and a good source of folate.

Vitamin K 91% DV Vitamin C 54% DV Folate 12% DV Vitamin B6 8.2% DV Manganese 7.7% DV

#26 of 50 vegetables for choline

Nutrition Facts

Serving size0.5 cup (78 g)

Calories28

Total Fat 0.4g0.5%

Saturated Fat 0.1g0.4%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 16mg0.7%

Total Carbohydrate 5.5g2%

Dietary Fiber 2g7.2%

Total Sugars 1.4g

Protein 2g4%

Vitamin D 0µg0%

Calcium 28mg2.2%

Iron 0.9mg5.2%

Potassium 247mg5.3%

* The % Daily Value (DV) 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 from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 24%
■ Fat 10%
■ Carbohydrate 66%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

204

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-4.7

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 1 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in Brussels sprouts

Nutrient	Per 0.5 cup	% Daily Value
Macronutrients
Calories	28 kcal	1.4%
Protein	2 g	4%
Total fat	0.4 g	0.5%
Carbohydrate	5.5 g	2%
Fiber	2 g	7.2%
Sugars	1.4 g	no DV
Fats
Saturated fat	0.1 g	0.4%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.13 g	no DV
Omega-6 (linoleic)	0.06 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	48.4 mg	54%
Thiamin (B1)	0.08 mg	7%
Riboflavin (B2)	0.06 mg	4.8%
Niacin (B3)	0.5 mg	3%
Pantothenic acid (B5)	0.2 mg	3.9%
Vitamin B6	0.14 mg	8.2%
Folate (DFE)	47 µg	12%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	30 µg	3.4%
Vitamin E	0.34 mg	2.2%
Vitamin D	0 µg	0%
Vitamin K	109 µg	91%
Choline	32 mg	5.8%
Minerals
Sodium	16 mg	0.7%
Calcium	28 mg	2.2%
Iron	0.9 mg	5.2%
Magnesium	16 mg	3.7%
Phosphorus	44 mg	3.5%
Potassium	247 mg	5.3%
Zinc	0.3 mg	2.3%
Copper	0.06 mg	7.2%
Manganese	0.18 mg	7.7%
Selenium	1.2 µg	2.1%
Carotenoids
Beta-carotene	363 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1,006 µg	no DV
Other
Caffeine	0 mg	no DV
Water	69 g	no DV
Amino acids
Tryptophan	0.022 g	no DV
Threonine	0.071 g	no DV
Isoleucine	0.078 g	no DV
Leucine	0.089 g	no DV
Lysine	0.09 g	no DV
Methionine	0.019 g	no DV
Phenylalanine	0.058 g	no DV
Valine	0.091 g	no DV
Histidine	0.044 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	36 kcal	1.8%
Protein	2.5 g	5.1%
Total fat	0.5 g	0.6%
Carbohydrate	7.1 g	2.6%
Fiber	2.6 g	9.3%
Sugars	1.7 g	no DV
Fats
Saturated fat	0.1 g	0.5%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.17 g	no DV
Omega-6 (linoleic)	0.08 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	62 mg	69%
Thiamin (B1)	0.11 mg	8.9%
Riboflavin (B2)	0.08 mg	6.2%
Niacin (B3)	0.6 mg	3.8%
Pantothenic acid (B5)	0.25 mg	5%
Vitamin B6	0.18 mg	10%
Folate (DFE)	60 µg	15%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	39 µg	4.3%
Vitamin E	0.43 mg	2.9%
Vitamin D	0 µg	0%
Vitamin K	140 µg	117%
Choline	41 mg	7.4%
Minerals
Sodium	21 mg	0.9%
Calcium	36 mg	2.8%
Iron	1.2 mg	6.7%
Magnesium	20 mg	4.8%
Phosphorus	56 mg	4.5%
Potassium	317 mg	6.7%
Zinc	0.3 mg	3%
Copper	0.08 mg	9.2%
Manganese	0.23 mg	9.9%
Selenium	1.5 µg	2.7%
Carotenoids
Beta-carotene	465 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	1,290 µg	no DV
Other
Caffeine	0 mg	no DV
Water	89 g	no DV
Amino acids
Tryptophan	0.028 g	no DV
Threonine	0.091 g	no DV
Isoleucine	0.1 g	no DV
Leucine	0.114 g	no DV
Lysine	0.116 g	no DV
Methionine	0.024 g	no DV
Phenylalanine	0.074 g	no DV
Valine	0.117 g	no DV
Histidine	0.057 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	10 kcal	0.5%
Protein	0.7 g	1.4%
Total fat	0.1 g	0.2%
Carbohydrate	2 g	0.7%
Fiber	0.7 g	2.6%
Sugars	0.5 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	17.6 mg	20%
Thiamin (B1)	0.03 mg	2.5%
Riboflavin (B2)	0.02 mg	1.7%
Niacin (B3)	0.2 mg	1.1%
Pantothenic acid (B5)	0.07 mg	1.4%
Vitamin B6	0.05 mg	3%
Folate (DFE)	17 µg	4.3%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	11 µg	1.2%
Vitamin E	0.12 mg	0.8%
Vitamin D	0 µg	0%
Vitamin K	39.8 µg	33%
Choline	12 mg	2.1%
Minerals
Sodium	6 mg	0.3%
Calcium	10 mg	0.8%
Iron	0.3 mg	1.9%
Magnesium	6 mg	1.4%
Phosphorus	16 mg	1.3%
Potassium	90 mg	1.9%
Zinc	0.1 mg	0.9%
Copper	0.02 mg	2.6%
Manganese	0.06 mg	2.8%
Selenium	0.4 µg	0.8%
Carotenoids
Beta-carotene	132 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	366 µg	no DV
Other
Caffeine	0 mg	no DV
Water	25 g	no DV
Amino acids
Tryptophan	0.008 g	no DV
Threonine	0.026 g	no DV
Isoleucine	0.028 g	no DV
Leucine	0.032 g	no DV
Lysine	0.033 g	no DV
Methionine	0.007 g	no DV
Phenylalanine	0.021 g	no DV
Valine	0.033 g	no DV
Histidine	0.016 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169971 ("Brussels sprouts, cooked, boiled, drained, without salt").

Brussels sprouts variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Brussels sprouts (this page)	36	2.5	0.5	7.1	2.6	1.7	317	62	21
Raw	43	4	0.6	9.6	4.8	2.2	477	143	26

Frequently asked questions

How many calories are in Brussels sprouts?

Brussels sprouts has 28 calories per 0.5 cup (78 g), or 36 calories per 100 g, according to USDA FoodData Central.

How much protein is in Brussels sprouts?

2 g of protein per 0.5 cup, which is 4% of the 50 g Daily Value.

What is Brussels sprouts rich in?

Per serving, Brussels sprouts is richest in Vitamin K at 91% of the Daily Value, Vitamin C (54%), Folate (DFE) (12%), Vitamin B6 (8.2%).

Is Brussels sprouts healthy?

By nutrient density, Brussels sprouts scores 204 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.