How Many Calories Are In Caramelized Brussels Sprouts?

November 29, 2025 •

3 min read

While raw brussels sprouts contain a minimal 38 calories per cup, the final calorie count for caramelized brussels sprouts varies dramatically depending on the ingredients used. Understanding the additions like oil, sweeteners, and bacon is crucial for anyone tracking their intake or aiming for a healthier side dish.

Quick Summary

The calorie content of caramelized brussels sprouts fluctuates widely based on recipe additions like fats, sweeteners, and rich toppings. Compare different preparation methods to control the final nutritional value.

Key Points

Calorie Variation: Caramelized brussels sprout calories differ significantly based on recipe ingredients, primarily added fats and sweeteners.
Ingredient Impact: Fats like oil and bacon, plus sweeteners such as honey or maple syrup, are the main sources of increased calories.
Low-Calorie Base: Plain brussels sprouts are naturally very low in calories, making them a healthy foundation for the dish.
Recipe Comparison: A simple recipe with minimal oil can be under 100 calories per serving, whereas a restaurant-style version with rich ingredients can exceed 250 calories.
Healthier Options: Roasting with minimal oil or using an air fryer and opting for balsamic reduction over sugary glazes are effective ways to reduce calories.
Nutrient-Dense: Despite calorie variations, brussels sprouts are a nutrient-rich vegetable packed with fiber, vitamins (C and K), and antioxidants.
Smart Swaps: Subbing out calorie-dense items like bacon and heavy glazes for herbs, spices, and balsamic vinegar is a simple way to create a healthier version.

The Wide Range of Calories in Caramelized Brussels Sprouts

The number of calories in a serving of caramelized brussels sprouts is not a fixed figure. It can range from under 100 to over 250 calories per serving, based almost entirely on the recipe and portion size. This huge variance means that while the core vegetable is very low in calories, the cooking method and added ingredients are the true drivers of the final nutritional value.

Base Calorie Count: The Brussels Sprout Itself

On their own, brussels sprouts are a nutrient-dense, low-calorie vegetable. A cup of cooked, plain brussels sprouts contains around 70 calories, with a mere 0.5 grams of fat. They are also a fantastic source of vitamins K, C, and fiber. This means that any significant calorie increase comes from what is added during the caramelization process.

How Added Ingredients Drastically Increase Calorie Counts

Added Fats: The most significant source of extra calories comes from fats used for roasting. Standard recipes often call for generous amounts of olive oil, butter, or animal fats like bacon. For example, a recipe using 1 tbsp of olive oil might add around 120 calories, while adding bacon can introduce even more fat and calories.
Sweeteners and Glazes: Many recipes enhance the flavor with sweeteners like honey, maple syrup, or sugar. While these help achieve a desirable caramelization, they also add a substantial amount of sugar and calories. For example, a honey balsamic glaze can add over 150 calories per serving.
Rich Add-ins: Ingredients like cheese (parmesan, feta), nuts (pistachios), or dried fruits also contribute to the final calorie count, as seen in more elaborate recipes.

Calorie Comparison: Different Caramelized Brussels Sprout Recipes

To illustrate the calorie difference, here is a comparison of various popular preparation methods:


Recipe Type	Typical Calories (per serving)	Key Calorie Sources
Simple Roasted	65-110 kcal	Minimal olive oil, balsamic vinegar
Standard Recipe	130-190 kcal	Moderate oil, salt, pepper
Restaurant-Style	250-270+ kcal	High fat, rich glazes, cheese, bacon

This table demonstrates that a person tracking calories can make a few simple adjustments to significantly reduce the impact of this side dish on their daily intake.

Tips for Making a Lower-Calorie Version

For those who want the delicious flavor of caramelized brussels sprouts without the high calorie count, here are some tips:

Control Your Fat: Measure the amount of oil you use precisely. A single tablespoon can add over 100 calories to a recipe. Use a high-quality non-stick pan or parchment paper to minimize the need for oil, and consider an air fryer for achieving a crispy, 'fried' texture with less fat.
Use Balsamic as a Glaze: Instead of a sugar-laden glaze, use balsamic vinegar. The sugars in the vinegar will naturally caramelize as they reduce, creating a rich flavor with fewer calories.
Limit or Substitute Bacon: If bacon is a must-have, use a small amount or opt for a turkey bacon alternative. The calories in a maple bacon glaze can quickly add up.
Add Flavor with Herbs and Spices: Use garlic powder, onion powder, and fresh herbs to add depth of flavor without extra calories. A sprinkle of parmesan or nutritional yeast can provide a savory, cheesy flavor with minimal caloric impact.

Nutritional Benefits Beyond Calories

Even with the added fats and sugars, it's important to remember that brussels sprouts are a powerhouse of nutrients. They are rich in antioxidants, which can help reduce inflammation and oxidative damage. Furthermore, their high fiber content is excellent for gut health and helps stabilize blood sugar levels. A single cup provides over 120% of the daily recommended dose of Vitamin C.

Conclusion: Mindful Cooking for a Healthier Side

Ultimately, how many calories are in caramelized brussels sprouts depends entirely on your cooking choices. By being mindful of the fats and sweeteners you add, you can transform this dish from a heavy, high-calorie side to a nutritious, delicious part of a balanced meal. The key is to start with the inherently healthy base of the vegetable and build flavor without unnecessary excess. For example, a simple roast with a touch of olive oil and a balsamic reduction can satisfy cravings while keeping calories in check.

Optional Outbound Link: For more information on the health benefits of brussels sprouts, a reliable source is MedlinePlus, a service of the U.S. National Library of Medicine: MedlinePlus: Healthy food trends - Brussels sprouts.

Frequently Asked Questions

Yes, they can be a very healthy addition to your meal, especially when prepared with minimal oil and sweeteners. The sprouts themselves are rich in vitamins, fiber, and antioxidants, and controlling the added ingredients keeps the calorie count low.

The lowest-calorie method is to oven-roast them with a very small amount of olive oil or use a non-stick spray. Using balsamic vinegar for flavor instead of a sugary glaze further reduces calories.

Yes, adding ingredients like bacon, cheese, or rich glazes can dramatically increase the calorie count. For example, restaurant versions that include these additions can have more than double the calories of a simpler recipe.

To calculate the total calories, you need to add the calories of all ingredients used. Tally the calories from the brussels sprouts, cooking oil, any sweeteners or glazes, and toppings. Divide the total by the number of servings to get the per-serving count.

Frozen brussels sprouts are processed shortly after harvest, which can lock in many of their nutrients. They are a perfectly acceptable and often convenient option that retains most of the nutritional value of their fresh counterparts.

Use herbs like thyme or rosemary, spices like garlic or onion powder, and a dash of high-quality balsamic vinegar to add flavor without adding significant calories. You can also finish with a sprinkle of nutritional yeast for a cheesy taste.

Roasting is preferable for achieving a caramelized flavor and texture. While boiling can reduce some nutrients, roasting retains them well. Using an air fryer or minimal oil in the oven for roasting is a great low-calorie approach.