How many calories are in roasted brussels sprouts? Unpacking the Nutrition

November 5, 2025 •

3 min read

One cup of raw Brussels sprouts contains a mere 36–56 calories, depending on the source. The answer to how many calories are in roasted brussels sprouts isn't as straightforward, as the final count varies dramatically based on preparation methods and added ingredients, primarily oils and toppings.

Quick Summary

This article examines the calorie content of roasted Brussels sprouts, detailing how factors like cooking oil, seasonings, and toppings significantly influence the nutritional profile and overall energy count.

Key Points

Calories vary by preparation: The calorie count for roasted Brussels sprouts is significantly higher than raw due to added fats like oil.
Oil is the main calorie source: A standard roasted cup can contain ~135 calories, with a tablespoon of olive oil alone adding ~80 calories.
Toppings add calories: Extra ingredients like cheese, bacon, or sweet glazes further increase the final calorie and fat content.
Nutrient-dense side dish: Despite the extra calories from fat, roasted sprouts remain an excellent source of fiber, Vitamin C, and Vitamin K.
Low-calorie options exist: Methods like using cooking spray or vegetable broth instead of oil can dramatically lower the calorie count.

Calorie Breakdown of Roasted Brussels Sprouts

The calorie content of Brussels sprouts increases significantly when they are roasted, mainly due to the addition of fats like oil. A simple recipe using olive oil, salt, and pepper can raise the calorie count per cup to approximately 135 calories. In contrast, a cup of raw Brussels sprouts has around 36–56 calories. This difference is almost entirely attributed to the fat content of the oil used in the roasting process. For instance, just two-thirds of a tablespoon of olive oil adds about 80 calories to a recipe.

The Impact of Added Ingredients

Beyond the base roasting process, additional ingredients can further escalate the total calorie and fat content. Toppings such as cheese, bacon, or a sweet glaze can transform a healthy vegetable side dish into a calorie-dense meal. For example, a version with Parmesan cheese can reach 140 calories per cup. A balsamic glaze with maple syrup also introduces extra sugars and calories. It is essential for those monitoring their calorie intake to be mindful of all ingredients used, not just the vegetable itself. Conversely, preparing Brussels sprouts without added oil, such as using an oil-free baking method, keeps the calorie count very low, preserving the food's naturally high nutrient-to-calorie ratio.

Nutrient Profile of Roasted Brussels Sprouts

Beyond calories, roasted Brussels sprouts offer a wealth of nutrients. They are an excellent source of dietary fiber, vitamins, and minerals. A single serving can provide a significant portion of your daily recommended intake for key nutrients.

Comparing Raw, Boiled, and Roasted Brussels Sprouts

The cooking method affects not only the calorie count but also the overall nutritional profile. While boiling is often assumed to be the lowest-calorie option, it can also lead to nutrient loss. Roasting, on the other hand, preserves more nutrients and concentrates flavors, creating a more appealing texture.


Attribute	Raw (1 cup)	Boiled (1 cup)	Roasted with oil (1 cup)
Calories	~38 kcal	~56 kcal	~135 kcal
Total Fat	N/A	1g	9.8g
Dietary Fiber	3.34g	4g	4g
Protein	~3g	4g	3.9g
Vitamin C	High	High	Very high (over 100% DV in some cases)
Vitamin K	High	High	Very high (over 100% DV in some cases)

Essential Vitamins and Minerals

Vitamin C: An outstanding source, providing over 100% of the daily value in some roasted preparations, boosting the immune system.
Vitamin K: Critical for blood clotting and bone health, with roasted sprouts offering more than 100% of the daily value.
Dietary Fiber: Rich in fiber, which aids in digestion and promotes a feeling of fullness.
Potassium: Helps regulate blood pressure and fluid balance.
B Vitamins: Contain folate and Vitamin B6, which are important for energy metabolism and cell function.

Tips for Low-Calorie Roasted Brussels Sprouts

To enjoy the delicious, nutty flavor of roasted Brussels sprouts without a high calorie count, consider these tips:

Use an oil-free method: Roast sprouts with low-sodium vegetable broth instead of oil for a significantly lower-calorie result.
Use cooking spray: A light mist of olive oil cooking spray provides just enough fat for browning without adding excessive calories.
Season mindfully: Enhance flavor with calorie-free options like salt, black pepper, garlic powder, onion powder, and smoked paprika.
Choose healthy additions: Instead of bacon or cheese, try a splash of balsamic vinegar or lemon juice after roasting for a burst of flavor.
Control portion sizes: A standard serving is often considered around 1 cup, so be mindful of how much you are eating, especially if you've used a lot of oil.

Conclusion

While roasting Brussels sprouts with oil increases their calorie count compared to their raw state, they remain a highly nutritious and healthy food choice. The key lies in understanding that the bulk of the added calories comes from the fats used during cooking. By being mindful of ingredients, controlling portions, and exploring low-calorie cooking methods like those outlined above, you can enjoy the crispy, delicious flavor of roasted Brussels sprouts as a valuable part of a balanced and calorie-conscious diet. Their rich profile of vitamins, minerals, and fiber makes them a beneficial addition to almost any meal. For further health information, the official MyPlate.gov website offers additional nutrition details.

Frequently Asked Questions

A one-cup serving of roasted Brussels sprouts with oil typically contains around 135 calories, with the majority coming from the added cooking fat.

Yes, roasted Brussels sprouts are higher in calories than raw ones. While a cup of raw sprouts has 36-56 calories, roasting them with oil can increase the total to over 100 calories per cup.

The primary source of extra calories in roasted Brussels sprouts is the fat used for cooking, such as olive oil. Additionally, toppings like bacon, cheese, or sugary glazes also add calories.

The lowest calorie method is eating them raw. Among cooked methods, steaming or boiling without any added fats is the lowest, though roasting with a minimal amount of cooking spray or vegetable broth is also an excellent low-calorie option.

Yes, roasted Brussels sprouts are still very healthy. The increase in calories is from healthy fats (if using olive oil), and the vegetable itself is packed with vitamins, fiber, and minerals.

To reduce calories, you can minimize the amount of oil used by opting for a cooking spray or an oil-free method with vegetable broth. You can also use calorie-free seasonings like herbs, spices, garlic, and lemon juice.

Yes, while both methods are healthy, boiling can cause some water-soluble vitamins to leach out into the cooking water. Roasting tends to preserve more nutrients and offers a more concentrated flavor and appealing texture.