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Calorie & Nutrition Information for Brussels Sprouts (raw)

Brussels Sprouts (raw) contains 43 kcal per 100g, with 3.4g of protein, 8.9g of carbohydrates, and 0.3g of fat. High in protein yet low in fat, making it a lean, nutritious choice. Its low carb content makes it a good fit for ketogenic diets. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 1.40mg, Calcium 42.0mg, Vitamin C 85.0mg
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Nutritional Overview

Brussels Sprouts (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 43 kcal of energy, 3.4g of protein, 8.9g of carbohydrates, and 0.3g of fat.

It is a good source of protein, providing 3.4g per 100g (around 32% of its energy), approximately 7% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.3g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 2.2g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It contains 85.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Each 100g serving provides 3.8g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Brussels Sprouts (raw) is suitable for ketogenic (with only 8.9g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Curious what Brussels Sprouts (raw) actually costs your daily total? At 43 kcal per 100g, our food calorie estimator works it out instantly.

Frequently Asked Questions

How many calories are in Brussels Sprouts (raw)?

Brussels Sprouts (raw) contains 43 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult.

Is Brussels Sprouts (raw) high in protein?

Yes, Brussels Sprouts (raw) provides 3.4g of protein per 100g (around 32% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Brussels Sprouts (raw) provides 7% of this.

Is Brussels Sprouts (raw) low in fat?

Yes, Brussels Sprouts (raw) contains only 0.3g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Brussels Sprouts (raw) low in sugar?

Yes, Brussels Sprouts (raw) has only 2.2g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Brussels Sprouts (raw) low in salt?

Yes, Brussels Sprouts (raw) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Brussels Sprouts (raw) high in fibre?

Yes, Brussels Sprouts (raw) provides 3.8g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Brussels Sprouts (raw) keto-friendly?

Yes, with only 8.9g of carbohydrates per 100g, Brussels Sprouts (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Brussels Sprouts (raw) suitable for vegans?

Yes, Brussels Sprouts (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 43 kcal and 3.4g of protein per 100g.

Is Brussels Sprouts (raw) free from major allergens?

Brussels Sprouts (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Brussels Sprouts (raw) rich in vitamin C?

Yes, Brussels Sprouts (raw) contains 85.0mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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