How many calories are in roasted brussel sprouts with olive oil?

December 2, 2025 •

4 min read

While raw Brussels sprouts are very low in calories, with a cup providing just over 50 calories, the final calorie count for roasted brussel sprouts with olive oil can vary significantly depending on the recipe and preparation. The primary driver of the increased calorie total is the addition of healthy fats, like olive oil, which adds flavor, crispiness, and nutritional value.

Quick Summary

The calorie count for roasted brussels sprouts with olive oil varies based on preparation. A typical serving can range from 80 to over 130 calories, primarily influenced by the amount of added olive oil and other ingredients. The oil significantly increases the total calories compared to raw sprouts.

Key Points

Calorie Source: The majority of calories in roasted brussels sprouts with olive oil come from the oil, not the sprouts themselves.
Ingredient Impact: Depending on the recipe and amount of oil, a single serving can contain between 80 and over 130 calories.
Weight Management: Despite the added oil, roasted sprouts are a great choice for weight management due to their fiber content and ability to keep you full longer.
Recipe Control: You can easily manage the calorie count by controlling the amount of olive oil and any high-calorie additions like bacon or cheese.
Health Benefits: Roasted brussels sprouts are rich in vitamins C and K, fiber, and antioxidants, offering benefits for the immune system, digestion, and bone health.
Portion Awareness: Since serving sizes vary greatly by recipe, always check the listed quantity to accurately track your calorie consumption.

The Calorie Breakdown: Understanding the Core Ingredients

To determine the total calorie count for roasted brussels sprouts with olive oil, it's essential to understand the individual components. The two primary ingredients—the sprouts themselves and the olive oil—each contribute a different number of calories to the final dish.

Raw Brussels Sprouts

Before any oil or seasoning is added, Brussels sprouts are a very low-calorie and nutrient-dense vegetable. According to the USDA, a 100g serving of raw Brussels sprouts contains approximately 43 calories. They are a great source of fiber, protein, and essential vitamins like C and K. A cup of raw sprouts, which is roughly 156g, contains about 56 calories. This low base calorie count makes them an excellent foundation for a healthy meal.

The Impact of Olive Oil

Olive oil is where the calorie count increases dramatically. Olive oil is a healthy fat, but all fats are calorie-dense, containing about 9 calories per gram. Just one tablespoon of olive oil adds over 100 calories to your dish. Many recipes call for several tablespoons to ensure the sprouts are evenly coated and roast to a perfect crispness. The amount of olive oil used is the single most important factor determining the final calorie count of your roasted Brussels sprouts.

Factors Influencing the Final Calorie Count

Beyond the base ingredients, several other factors can affect the calorie total of your finished dish. These include recipe variations, portion size, and additional flavorings.

Recipe Variations

Adding extra ingredients can significantly change the calorie profile. For example:

Added Sugar: Recipes that include honey or maple syrup to enhance sweetness, such as a balsamic glaze, will increase the carbohydrate and calorie content.
Other Ingredients: Ingredients like bacon, pancetta, or cheese add both calories and fat to the dish. While delicious, these additions can push a serving into a much higher calorie bracket.
Cooking Method: While this article focuses on roasting, other methods have different calorie outcomes. Steaming or boiling without added oil will keep the calories very low, though roasting provides a different texture and flavor.

Portion Size

The term "serving" can be misleading as it varies by recipe. Some recipes define a serving as a few sprouts, while others use a half-cup or three-quarters of a cup. When comparing recipes or tracking your intake, it is crucial to pay attention to the specified serving size to accurately measure your calories.

How Roasted Brussels Sprouts Compare to Other Roasted Vegetables

To put the calorie count in perspective, here is a comparison of 100-calorie portions of several popular roasted vegetables. The calorie counts can vary based on preparation, but this table provides a general comparison based on standard methods, including olive oil for roasting.


Vegetable	Serving Size for ~100 Calories	Key Nutrient Contributor
Roasted Brussels Sprouts	13 sprouts	Protein, Fiber, Vitamins C & K
Roasted Carrots	~3 medium carrots	Carbs, Vitamin A
Roasted Broccoli	~2.5 cups	Protein, Fiber, Vitamins
Roasted Sweet Potato	~1 cup diced	Carbs, Fiber, Vitamin A
Roasted Asparagus	~32 spears	Vitamins A & C, Folate

Health Benefits Beyond the Calorie Count

Beyond the calorie count, roasted brussels sprouts offer a host of health benefits, making them a nutritious addition to any diet:

Rich in Vitamins: They are an excellent source of Vitamin K, which is essential for blood clotting and bone health, and Vitamin C, which supports the immune system.
Packed with Fiber: The high fiber content aids digestion, promotes gut health, and helps you feel full longer.
Abundant in Antioxidants: Brussels sprouts contain antioxidants that help protect cells from damage and reduce inflammation.
Heart-Healthy: The combination of fiber, potassium, and antioxidants contributes to overall cardiovascular health.

How to Reduce Calories in Your Roasted Brussels Sprouts

For those looking to enjoy roasted Brussels sprouts while keeping the calorie count low, consider these tips:

Control the Oil: Use a cooking spray instead of pouring oil directly, or measure precisely. Use just enough to coat, not drench, the sprouts.
Vary Your Additions: Instead of high-calorie add-ins like bacon, opt for lower-calorie, high-flavor options like garlic powder, onion powder, and lemon juice.
Increase the Serving: If you're using a low-oil recipe, you can increase your portion size without significantly impacting your calorie intake. Brussels sprouts are filling due to their fiber and water content, making them a great option for weight management.
Consider Cooking Methods: While roasting adds flavor, mixing up your cooking methods with steaming or stir-frying can lower the total fat and calories.

Conclusion

Ultimately, the number of calories in roasted brussel sprouts with olive oil is a function of the ingredients and amounts used in the recipe. While the sprouts themselves are low in calories, the added oil is the primary determinant of the final count. By being mindful of the amount of olive oil and any other additions, you can easily control the calories and enjoy this healthy, delicious, and versatile vegetable. Regardless of the calorie count, the health benefits of brussels sprouts—from their high vitamin and fiber content to their antioxidant properties—make them a nutritious and worthwhile part of a balanced diet.

For more information on the health benefits of cruciferous vegetables, visit the MedlinePlus website.(https://medlineplus.gov/ency/patientinstructions/000725.htm)

Frequently Asked Questions

Raw brussels sprouts are very low in calories, with about 43 calories per 100g. When roasted with olive oil, the calorie count increases significantly due to the added fat. For example, one tablespoon of olive oil adds over 100 calories.

One tablespoon of olive oil contains approximately 120 calories. Since many roasting recipes use multiple tablespoons, this is the main factor that drives up the calorie count of the dish.

Yes, roasted brussels sprouts with olive oil remain a very healthy side dish. Olive oil provides beneficial monounsaturated fats, and the sprouts themselves are packed with vitamins, fiber, and antioxidants that offer numerous health benefits.

You can reduce the calorie count by using less olive oil, opting for a cooking spray, or adding low-calorie, high-flavor seasonings like garlic powder, onion powder, and black pepper. You can also mix up your cooking methods with steaming or air-frying.

Roasting can affect the nutritional value, but it is generally a healthy cooking method. Some water-soluble vitamins like Vitamin C can be lost, but roasting helps preserve many other nutrients and can even enhance the flavor, making the vegetables more appealing to eat.

Yes, roasted brussels sprouts can be an excellent addition to a weight loss diet, provided you manage the portion size and amount of oil. Their high fiber content promotes a feeling of fullness, which can help control overall calorie intake.

To add flavor without adding many calories, consider using herbs like thyme or rosemary, spices like red pepper flakes, or a squeeze of lemon juice after roasting.