How Many Calories Are In 6 Brussel Sprouts?

November 26, 2025 •

3 min read

Based on average nutritional data, six raw brussels sprouts contain approximately 49 calories. This low-calorie vegetable is packed with vitamins and fiber, and its calorie content is minimally affected by basic cooking methods like steaming, but can increase with added fats.

Quick Summary

This article details the approximate calorie count for six raw brussels sprouts and explains how different preparation methods can alter the final nutritional value. Key health benefits, macronutrients, and preparation tips are also discussed.

Key Points

Low-Calorie Count: Six raw brussels sprouts contain approximately 49 calories, making them ideal for weight management.
Preparation Affects Calories: Cooking with oil or fat will increase the calorie content, while steaming or boiling adds negligible calories.
Rich in Vitamins C and K: A single serving is packed with essential vitamins, including a high percentage of the daily value for vitamin C and K.
Excellent Source of Fiber: Their high fiber content promotes digestive health and helps you feel full longer.
Packed with Antioxidants: Brussels sprouts are rich in anti-inflammatory antioxidants that can protect against chronic disease.
High in Folate: They provide a good source of folate, which is important for cell growth and DNA formation.

The Calorie Count of 6 Raw Brussels Sprouts

For those tracking their dietary intake, understanding the calorie content of individual foods is essential. Six raw brussels sprouts contain approximately 49 calories, making them a very low-energy, nutrient-dense food. The majority of these calories come from carbohydrates, while a small amount is derived from protein and a negligible amount from fat. This low-fat profile is one reason brussels sprouts are a favorite among health-conscious individuals and those managing their weight. In addition to their low-calorie nature, they offer significant amounts of essential vitamins and minerals, including over 100% of your daily vitamin C and K in just one cup.

Raw vs. Cooked Calories: The Impact of Preparation

While six raw brussels sprouts provide a specific calorie count, the preparation method can slightly alter this number. Cooking methods that don't add significant fat, such as steaming or boiling, will have a minimal impact on the calorie total. However, methods that incorporate oils or other fatty ingredients, like roasting with olive oil or sautéing with butter, will increase the final calorie count. For example, a recipe for pan-roasted brussels sprouts might add calories from the oil used to brown them. Conversely, boiling, while preserving the low-calorie nature, can cause some nutrients like vitamin C to leach into the water. To retain the maximum nutrient content while keeping calories low, steaming is an excellent choice.

The Nutritional Profile Beyond Calories

Beyond just the calorie count, brussels sprouts offer an impressive array of nutrients. A single serving is packed with essential vitamins, minerals, and dietary fiber that support overall health.

Nutrients found in brussels sprouts:

Vitamin C: A powerful antioxidant that supports immune function and promotes tissue repair. A cooked serving can provide over 100% of the daily recommended amount.
Vitamin K: Important for blood clotting and bone health, with a single serving often exceeding the daily recommended intake.
Dietary Fiber: Crucial for digestive health, appetite control, and regulating blood sugar levels.
Folate (Vitamin B9): Essential for cell growth and DNA formation, making it particularly important during pregnancy.
Antioxidants: Rich in compounds like kaempferol, which help protect cells from damage caused by free radicals and reduce inflammation.

The Health Benefits of Regularly Consuming Brussels Sprouts

Incorporating brussels sprouts into your diet can contribute to several health benefits, thanks to their rich nutritional profile. The high fiber content aids digestion and keeps you feeling full, which is beneficial for weight management. The potent antioxidants help combat inflammation and may lower the risk of chronic diseases such as heart disease and certain cancers. Furthermore, the presence of sulforaphane, a sulfur-based compound, helps the body's natural detoxification processes.

Comparison Table: 6 Raw vs. Cooked Brussels Sprouts

This table provides a quick comparison of the calorie and macronutrient content for six brussels sprouts prepared in different ways. Note that these are approximations and can vary based on sprout size and added ingredients.


Nutritional Aspect	6 Raw Brussels Sprouts	6 Boiled Brussels Sprouts	6 Roasted Brussels Sprouts (with oil)
Calories	~49 kcal	~45-56 kcal	~75-90+ kcal (varies)
Carbohydrates	~10g	~11g	Increases slightly
Protein	~4g	~4g	Minimal change
Fat	~0.3g	~1g	Increases significantly
Fiber	~4g	~4g	Minimal change

Tips for Preparing Brussels Sprouts to Maximize Flavor and Nutrition

To enjoy brussels sprouts to their fullest potential while retaining their nutritional value, consider these preparation tips. Roasting brings out a delicious nutty, sweet flavor, but be mindful of the added oil. Steaming for a short duration, around 5-10 minutes, is a great way to cook them evenly without losing a lot of water-soluble vitamins like vitamin C. For a simple and flavorful side dish, try steaming and then tossing with a small amount of lemon juice and herbs. Avoid over-boiling, as this can not only lead to nutrient loss but also result in an unpleasant sulfurous odor and mushy texture.

Conclusion

In summary, 6 raw brussels sprouts contain approximately 49 calories, making them a very healthy and low-calorie addition to any diet. While cooking methods like roasting can increase the calorie count due to added fats, basic preparations like steaming or boiling maintain a low energy profile. Regardless of the preparation, these cruciferous vegetables provide an abundance of essential vitamins, minerals, fiber, and antioxidants, offering significant benefits for digestive, immune, and overall health. They are a powerful nutrient-dense food that can support weight management and protect against chronic disease. For additional information on health benefits, refer to the guidance from the US National Library of Medicine at MedlinePlus.

Frequently Asked Questions

Six raw brussel sprouts contain approximately 49 calories. This is based on average nutritional data and can vary slightly depending on the size of the sprouts.

Yes, roasting brussel sprouts typically increases the calorie count. This is due to the oil or fat added during the roasting process. The amount of increase depends on the quantity of oil used.

Yes, brussel sprouts are excellent for weight loss. They are low in calories and high in fiber, which helps promote a feeling of fullness and aids in healthy digestion.

Brussels sprouts are exceptionally rich in vitamins C and K. They provide over 100% of the daily value for these two vitamins in a cooked, one-cup serving.

Yes, brussel sprouts contain anti-cancer plant compounds, including glucosinolates, which help the body detoxify and remove carcinogens. Studies have shown they may help reduce the risk of certain cancers.

Steaming is generally better than boiling for preserving nutrients. Water-soluble vitamins, like vitamin C, can leach into the water during boiling, whereas steaming helps retain more of these nutrients.

Some people may experience gas or bloating from brussel sprouts. This is because they are a cruciferous vegetable high in fiber and a type of carbohydrate that can be difficult for some people to digest. Cooking them thoroughly can help reduce this effect.