🥦

Brussels Sprouts

1 cup per serving.

3g
protein per serving
Calories
43
per serving
Protein density
7
g per 100 cal
Calorie cost
14.3
cal per 1g protein
To hit 30g protein
10 cups
1000g · 430 cal

Macro breakdown

Protein3g(24%)
Carbs8.4g(66%)
Fat0.6g(11%)
Fiber3.1g

Tips to maximize nutrition

1.Store Brussels Sprouts properly to maximize freshness and nutrient retention
2.Steam or roast to preserve nutrients better than boiling
3.Pair with protein sources to create balanced meals
4.Prep ahead by washing and cutting for easy weekly use
5.Add to smoothies for extra nutrients without changing flavor much

Pairs well with

🍗
Chicken breast
26g
128 cal
🍗
Salmon
18.8g
175 cal
🫘
Tofu
21.8g
181 cal

Similar vegetable foods

🥦
Artichoke
1 cup
5.2g
🥦
Asparagus
1 cup cooked
4.3g
🥦
Broccoli
1 cup chopped
3.7g

Frequently Asked Questions

Brussels Sprouts contains 3g of protein per serving. This makes it a moderate protein source with a protein density score of 7.0 (grams of protein per 100 calories).

You need approximately 10.0 servings of Brussels Sprouts to reach 30g of protein, which would provide about 430 calories. Consider combining with other protein sources for a more practical portion size.

Brussels Sprouts provides 3g of protein for 43 calories, giving it a calorie cost of 14.3 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Brussels Sprouts contains 3.1g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16