How Many Calories Are in Crispy Brussels Sprouts?

November 5, 2025 •

4 min read

While a cup of plain, boiled Brussels sprouts contains only about 56 calories, the number changes drastically when cooked to a crispy, delicious perfection. This is because the additional oil used in roasting, air frying, or pan-frying significantly increases the calorie and fat content of your crispy Brussels sprouts.

Quick Summary

Calorie counts for crispy Brussels sprouts vary based on cooking method and added ingredients. Roasting or air frying with minimal oil keeps them relatively low-calorie, while deep frying dramatically increases the fat and overall count. Controlling oil and other add-ins is key for managing caloric intake.

Key Points

Oil Increases Calories: The calorie count for crispy Brussels sprouts depends heavily on the amount of oil used during cooking.
Method Matters: Air frying and oven roasting with minimal oil offer the lowest-calorie methods for achieving a crispy texture.
Watch Restaurant Dishes: Commercial and deep-fried crispy Brussels sprouts can be very high in calories, often exceeding 500 per serving due to excessive oil and add-ins.
Rich in Nutrients: Despite the added calories from oil, crispy Brussels sprouts retain beneficial fiber, vitamins C and K, and antioxidants.
Control Your Cooking: For a low-calorie, healthy version, use a cooking spray instead of pouring oil and bake or air fry at high heat to maximize crispiness.

The Core Calorie Factor: Oil and Cooking Methods

Plain, raw Brussels sprouts are a low-calorie, nutrient-dense vegetable rich in fiber, vitamins, and minerals. The key driver of the total calorie count in a crispy dish is the amount of oil or fat used during preparation. Whether you are oven-roasting, air frying, or pan-frying, the process of achieving that desirable crunchy texture requires a heat source and some form of fat. For every tablespoon of olive oil added, you introduce approximately 120 calories and 14 grams of fat to the dish. This is why a simple vegetable can become a high-calorie side dish at a restaurant, where chefs are often generous with oil and other high-fat additions like bacon or cheese.

Calorie Breakdown by Cooking Method

To give a clear perspective on how preparation affects the calorie count, let's explore different cooking techniques. The following examples are based on a typical one-cup serving of Brussels sprouts, seasoned with salt and pepper.

Oven-Roasted: A standard home-roasted recipe using a tablespoon of olive oil for one pound of Brussels sprouts might result in about 80-135 calories per cup, depending on how much oil is absorbed. High-heat roasting caramelizes the sugars, enhancing flavor without adding excessive fat.
Air-Fried: This method offers one of the lowest-calorie ways to achieve crispiness. Because an air fryer circulates hot air rapidly, it requires significantly less oil—often just a light spray—to get the desired texture. A cup of air-fried Brussels sprouts may contain as few as 83 calories.
Pan-Fried (Sauteed): This process can vary widely. A home-cooked portion using a few tablespoons of olive oil might contain around 135-180 calories per cup. Restaurant versions are often much higher, sometimes nearing 400 calories due to added oil and other ingredients.
Restaurant Deep-Fried: This is the highest-calorie preparation. For instance, a single serving from a commercial kitchen might contain well over 500 calories due to the large amount of deep-frying oil used.

Tips for a Lower-Calorie Crispy Brussels Sprouts

For those watching their calorie intake, it is easy to make delicious crispy sprouts at home with minimal fat. Here are some strategies:

Control the Oil: Use an olive oil or avocado oil cooking spray instead of pouring from the bottle. A light mist provides just enough fat to get the edges crispy without loading on extra calories.
Go with Air Frying: The air fryer is your best friend for a low-calorie crunch. It provides superior crispiness with a fraction of the oil needed for oven roasting or pan-frying.
Use High Heat: Whether in the oven or air fryer, high heat (around 400-450°F) promotes caramelization and crispiness without the need for excess fat.
Blanch First: Some chefs recommend blanching Brussels sprouts in boiling water for a few minutes before roasting. This tenderizes the inside, allowing for a quicker roasting time and crispier exterior.
Use Flavorful Low-Calorie Additions: Instead of relying on high-fat ingredients, enhance flavor with low-calorie options. Think balsamic glaze, garlic powder, onion powder, or a sprinkle of nutritional yeast for a cheesy taste.

Comparison Table: Calories by Preparation Method


Preparation Method	Calories (per 1 cup)	Primary Fat Source	Key Flavor Drivers
Boiled/Steamed (Plain)	~56	None	Natural vegetable flavor
Oven Roasted (Minimal Oil)	80–135	Olive or Avocado Oil	Caramelization, seasoning
Air Fried	~83	Oil spray	Caramelization, seasoning
Pan-Fried (Standard)	135–180	Olive Oil, Butter	Browning, seasoning
Restaurant Deep-Fried	>500	Deep-frying oil, high-fat sauces	Heavy fat, added seasonings

Nutritional Benefits Beyond Calories

Even with added oil, crispy Brussels sprouts still offer significant health benefits. They are a good source of fiber, which aids digestion and promotes satiety, helping to manage weight. They are also exceptionally high in Vitamins C and K, and provide a range of antioxidants that help combat oxidative stress and inflammation. The alpha-lipoic acid found in Brussels sprouts can also help stabilize blood sugar levels. The fiber content acts as a prebiotic, supporting the growth of beneficial gut bacteria. To retain the maximum nutritional value, it's generally best to cook them lightly via roasting or steaming, as prolonged boiling can reduce some nutrients.

Conclusion

The number of calories in crispy Brussels sprouts is not fixed; it is highly dependent on the cooking method and ingredients used. While the vegetable itself is very low in calories, the oil needed to make them crispy can quickly increase the total count. For a healthier option, home-cooking via air frying or roasting with a minimal amount of oil is best. Restaurant and deep-fried versions often contain significantly more calories and fat. By being mindful of your preparation, you can enjoy this nutritious and delicious side dish while staying on track with your health goals. For more in-depth nutritional data and health information on various foods, consult reliable sources like the USDA's food database or reputable health websites.

Frequently Asked Questions

Use an air fryer and a small amount of oil spray. High-heat roasting in the oven with a controlled amount of oil is another great low-calorie option.

Roasted Brussels sprouts generally have fewer calories than pan-fried ones, primarily because pan-frying often requires more oil to achieve crispiness across all sides. Air frying is even lower in calories.

Yes, restaurant versions of crispy Brussels sprouts, particularly deep-fried ones, can be very high in calories, with some servings containing over 500 calories due to excess oil and sugary glazes.

Yes, adding ingredients like bacon, cheese, or sugary glazes will significantly increase the calorie and fat content of your dish. These additions are a primary factor in making restaurant versions so calorie-dense.

An air fryer works by circulating superheated air around the food, creating a crispy exterior similar to deep-frying but with very little oil needed.

Yes, raw or boiled Brussels sprouts have significantly fewer calories, with a cup of boiled sprouts containing only about 56 calories before any additions.

They are rich in fiber, vitamins C and K, antioxidants, and anti-inflammatory compounds like sulforaphane, offering numerous health benefits beyond their calorie count.