How many calories are in six Brussels sprouts? A detailed nutrition guide

November 5, 2025 •

3 min read

Approximately 6 raw Brussels sprouts contain around 49 calories, while this count can change depending on how they are prepared. This low-calorie, nutrient-dense vegetable is a versatile powerhouse for any healthy diet, offering much more than just a low-energy count.

Quick Summary

A serving of six Brussels sprouts is typically low in calories but rich in fiber, vitamins, and minerals. The final calorie content varies based on preparation, with boiling and steaming yielding fewer calories than roasting with oil or frying.

Key Points

Low-Calorie Count: Six raw Brussels sprouts contain approximately 49 calories, making them a low-calorie addition to any meal.
Cooking Affects Calories: While boiling has minimal impact, roasting with oil or frying significantly increases the calorie count.
Rich in Nutrients: They are an excellent source of Vitamins C and K, and a good source of fiber and antioxidants.
Aids Digestion: The high fiber content promotes healthy digestion and keeps you feeling full, which is beneficial for weight management.
Supports Overall Health: Brussels sprouts have anti-inflammatory properties and can help regulate blood sugar levels due to their nutrient profile.

The Calorie Count: Raw vs. Cooked Brussels Sprouts

A definitive answer to how many calories are in six Brussels sprouts? isn't a single number, as the preparation method plays a significant role. For a baseline, six raw sprouts contain approximately 49 calories. This number primarily comes from carbohydrates and protein, with minimal fat. When cooking, the calorie count can be influenced by added ingredients.

Boiling or steaming six Brussels sprouts adds little to no extra calories, assuming you don't add fat. In fact, some nutrients like Vitamin C can be lost during boiling, though the vegetable remains a very low-calorie option. Roasting, however, often involves adding oil, which increases the calorie count. For example, six roasted sprouts might contain around 50 calories, but this can increase significantly depending on the amount of oil used. Frying the vegetable in substantial amounts of oil will add the most calories.

Beyond Calories: A Nutritional Powerhouse

The true value of Brussels sprouts lies in their impressive nutritional profile, far outweighing their modest calorie count. In addition to being low in energy, they are loaded with vitamins, minerals, and other beneficial compounds.

Key Nutritional Contributions

Vitamin K: Essential for blood clotting and bone health, Brussels sprouts are an excellent source.
Vitamin C: Acts as a powerful antioxidant, supporting the immune system and promoting tissue repair.
Fiber: High in fiber, aiding digestion, promoting gut health, and contributing to a feeling of fullness.
Antioxidants: Rich in antioxidants that combat oxidative stress and may lower the risk of chronic diseases.
Protein: Contains a decent amount of plant-based protein for a vegetable, contributing to muscle and bone health.

Comparison of Brussels Sprouts Preparation


Preparation Method	Calories (per 6 sprouts)	Notes
Raw	Approx. 49 kcal	Most nutrient-dense. Best for salads or slaws.
Boiled	Approx. 19-20 kcal	Lower calorie count due to water absorption and nutrient loss; minimal flavor change.
Steamed	Approx. 50 kcal	Retains more nutrients than boiling, minimal calorie change.
Roasted	Approx. 50-100+ kcal	Calorie count increases based on added oil and other ingredients.
Fried	Can be very high	Significantly higher calorie count due to added fats.

Health Benefits of Brussels Sprouts

Incorporating Brussels sprouts into your diet offers a range of health benefits:

Weight Management: The high fiber and low-calorie content make them an excellent food for weight loss, helping you feel full for longer.
Anti-inflammatory Properties: The antioxidants and phytonutrients help combat inflammation, which is linked to a variety of chronic diseases.
Blood Sugar Regulation: The soluble fiber can help regulate blood sugar levels, reducing the risk of type 2 diabetes.
Improved Digestion: The fiber content supports a healthy digestive system and gut microbiome, promoting regular bowel movements and overall gut health.
Detoxification Support: They contain compounds like sulforaphane, which helps the body's natural detoxification processes.

Tips for Healthy Brussels Sprouts Preparation

To maximize flavor and nutrition while keeping calories low, consider these tips:

Roast with Minimal Oil: Toss with a small amount of olive oil (a teaspoon is often enough for a large batch) and a pinch of salt and pepper before roasting at a high temperature.
Steam and Sauté: Steam the sprouts first to tenderize them, then briefly sauté with garlic and a splash of broth or balsamic vinegar for flavor.
Incorporate into Dishes: Add shredded or halved sprouts to stir-fries, pastas, or salads to boost fiber and nutrient content.
Flavor without Fat: Use herbs, spices, and citrus zest instead of heavy sauces. Lemon juice, red pepper flakes, and thyme are great low-calorie options.

Conclusion

The question of how many calories are in six Brussels sprouts? reveals that this vegetable is a highly beneficial addition to a healthy diet, particularly for weight management and overall wellness. While the exact calorie count is low and varies slightly based on cooking method, the true story is in its nutrient density. Loaded with essential vitamins, fiber, and potent antioxidants, Brussels sprouts are a nutritional powerhouse worth including in your regular meals. Focusing on healthy preparation methods like steaming or light roasting ensures you reap the maximum benefits without unnecessary added calories. For more information on preparing fresh produce, the USDA offers a helpful seasonal guide.

Frequently Asked Questions

Cooking methods like boiling or steaming add very few calories. Roasting with oil will increase the calorie count, while deep frying will add the most calories due to the absorbed fat.

Yes, Brussels sprouts are great for weight loss. They are low in calories and high in fiber, which helps you feel full and satisfied for longer periods, reducing overall calorie intake.

Six raw Brussels sprouts provide significant amounts of Vitamin C and Vitamin K, as well as fiber and plant-based protein, contributing to a balanced diet.

Yes, but the difference is minimal if no fat is added during cooking. The primary change comes from water absorption during boiling or the addition of oil for roasting, increasing the fat content.

Absolutely. They are packed with antioxidants, which can help combat inflammation and reduce oxidative stress in the body. They also support gut health and blood sugar regulation.

Steaming is often recommended as it retains more of the water-soluble vitamins like Vitamin C compared to boiling, which can cause these nutrients to leach into the water.

Yes, Brussels sprouts can be eaten raw, for example, shaved into salads. They have a slightly more bitter taste this way, and as with any raw vegetable, proper washing is important.