Calorie Count for 20 Brussels Sprouts
The exact calorie content for 20 brussels sprouts depends significantly on whether they are raw or cooked and, if cooked, the method used. A single raw brussels sprout typically contains around 7 to 9 calories. This places the total for 20 raw sprouts in the range of 140 to 180 calories. For example, some nutritional sources cite 20 raw sprouts at 163 calories, composed of 69% carbs, 5% fat, and 26% protein. Another source places the number slightly higher at 172 calories, with 36g carbs, 14g protein, and 1g fat.
The Impact of Cooking on Calories
Cooking can alter the caloric value. When brussels sprouts are boiled, some nutrients are lost, but the calorie count per 100g remains low, with boiled versions containing slightly fewer calories than raw ones due to water absorption. The primary way calories increase during cooking is by adding high-fat ingredients like oil or butter. Roasting with a tablespoon of olive oil, for instance, adds about 120 calories, plus any additional ingredients such as bacon or maple syrup.
To keep calories minimal, healthier cooking methods include:
- Steaming: Steaming requires no added fats, keeping the calorie count close to its raw state while making the vegetable tender.
- Blanching: This process involves briefly boiling the sprouts and then plunging them into cold water, ideal for preparing them for longer-term storage or use in salads.
- Air Frying: A modern, fat-free alternative to deep-frying that results in a crispy texture without the excess oil. A simple seasoning of salt and pepper is all that is needed.
Brussels Sprouts vs. Other Vegetables: A Calorie Comparison
Brussels sprouts are a nutrient-dense food, offering substantial nutritional benefits for a relatively low calorie investment. While not the absolute lowest in calories compared to some other greens, their combination of vitamins, minerals, and filling fiber makes them an excellent choice for weight management.
| Vegetable (per 100g) | Calories | Protein (g) | Fiber (g) | Key Vitamins | Cooking Method Impact | Low-Calorie Cooking |
|---|---|---|---|---|---|---|
| Brussels Sprouts (Raw) | ~43-49 | ~3.5 | ~3.8-4.1 | C, K, B6, Folate | Adds calories with oil/fat | Steaming, Boiling |
| Broccoli (Raw) | ~34 | ~2.8 | ~2.6 | C, K, B5, B6 | Mild calorie increase | Steaming, Roasting |
| Spinach (Raw) | ~23 | ~2.9 | ~2.2 | A, C, K, Iron | Calorie increase with additions | Steaming, Sautéing lightly |
| Green Beans (Raw) | ~31 | ~1.8 | ~3.2 | A, C, K, Folate | Calorie increase with oil/butter | Steaming, Boiling |
How to Enjoy Brussels Sprouts Without Adding Excess Calories
Maximizing the health benefits of brussels sprouts while keeping the calorie count low is easy with the right approach. Cooking methods are key, but so are the seasonings you choose. For a flavorful, low-calorie dish, try a simple balsamic glaze or a spritz of lemon juice after cooking.
- Roasted with Lemon and Herbs: Toss trimmed sprouts with a small amount of cooking spray or a teaspoon of olive oil, sprinkle with salt, pepper, and dried herbs like thyme. Roast at 400°F (200°C) until golden brown. Finish with a squeeze of fresh lemon juice.
- Steamed with Garlic: Steam the brussels sprouts until tender-crisp. Sauté minced garlic in a non-stick pan with a minimal amount of olive oil or vegetable broth, then toss the steamed sprouts with the garlic and season to taste.
- Shredded Raw in a Salad: For maximum nutrient retention, grate or finely shred raw brussels sprouts. Combine with other shredded vegetables like carrots, toss with a light vinaigrette, and top with toasted almonds for a crunchy, vitamin-packed salad.
- Sautéed with Chicken Broth: Instead of oil, use a splash of low-sodium chicken or vegetable broth to sauté the sprouts with some onion. This method adds flavor while keeping fat and calories to a minimum.
Health Benefits Beyond Calories
Beyond their low-calorie profile, brussels sprouts are loaded with nutrients that support overall health. They are particularly rich in antioxidants that help protect the body from oxidative damage. The high fiber content aids digestion and promotes satiety, which is crucial for managing weight. They are also a powerhouse of vitamins C and K. Vitamin C is vital for immune function and tissue repair, while vitamin K plays a key role in blood clotting and bone health. Including brussels sprouts as part of a varied diet can also help reduce the risk of certain diseases, including heart disease and some cancers.
Conclusion
In summary, 20 brussels sprouts contain a moderate amount of calories, typically under 200, when prepared healthily. While raw sprouts offer the lowest base calorie count, proper cooking methods like steaming, boiling, or roasting with minimal added fats maintain their nutritional value and low-calorie appeal. By being mindful of your preparation, you can enjoy a flavorful, nutrient-dense meal that supports your health goals without significantly impacting your overall calorie intake.
