Protein in Brussels Sprouts: How Much per 100g and per Portion
Boiled Brussels sprouts provide 3.1g of protein per 100g. For every 100 calories of sprouts you eat, you get 9.7g of protein, which is a significant amount for a green vegetable. This makes them a useful, low-calorie food to include alongside other protein sources in a meal programme.
CoFID 13-630 · Brussels sprouts, boiled in unsalted water
What the numbers say
- Protein density. Brussels sprouts offer 9.7g of protein for every 100 kcal. Protein accounts for about 39% of their total energy, which is a high proportion for a vegetable.
- Low in fat and sugar. According to UK front-of-pack labelling guidance, boiled Brussels sprouts are rated ‘low’ for fat, saturated fat, sugars, and salt.
- Source of fibre. A 100g amount of boiled sprouts contains 3.2g of dietary fibre. A larger 150g portion provides 4.8g of fibre.
Brussels Sprouts macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 32 kcal 135 kJ |
2% | – |
| Protein | 3.1g | 6% | – |
| Fat | 0.4g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 4.2g | 2% | – |
| of which sugars | 3.7g | 4% | low |
| Fibre | 3.2g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in brussels sprouts by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 2.5g | 26 | 3.4g | 0.3g |
| 100g | 3.1g | 32 | 4.2g | 0.4g |
| 150g | 4.7g | 48 | 6.3g | 0.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of brussels sprouts for 20g or 30g of protein
- To get 20g of protein from sprouts alone, you would need to eat about 645g, which contains 206 kcal.
- A larger target of 30g of protein would require eating 968g of boiled sprouts for 310 kcal.
- This data is for sprouts boiled in unsalted water. For accurate tracking, weigh your portion after cooking as the weight will change.
How it compares with other vegetables and fruit
Among the vegetables and fruit on this site, boiled Brussels sprouts rank 5th out of 14 for protein content per 100g. Their protein density is also notable, ranking 7th for protein per 100 kcal within the group. The protein amount of 3.1g per 100g is slightly less than that of curly kale (3.4g) but higher than spinach (2.8g), cauliflower (2.5g), and green beans (2.1g). While not a primary protein source, their contribution is significant when compared to many other vegetables, making them a useful addition to a protein-focused diet.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Brussels Sprouts | 3.1g | 32 | 9.7g |
| Curly Kale | 3.4g | 33 | 10.3g |
| Green Beans | 2.1g | 24 | 8.8g |
| Cauliflower | 2.5g | 30 | 8.3g |
| Spinach | 2.8g | 25 | 11.2g |
Quick answers
Are Brussels sprouts a high-protein vegetable?
Yes, compared to many other vegetables, they have a good amount of protein. At 3.1g of protein per 100g, they rank 5th out of the 14 vegetables and fruits on our site.
How many calories are in Brussels sprouts?
Boiled Brussels sprouts are a low-calorie food, containing just 32 kcal per 100g. A common 80g portion provides 26 kcal.
Are Brussels sprouts low in fat and sugar?
Yes, the nutritional data shows that boiled Brussels sprouts are low in fat, saturated fat, sugars, and salt, according to UK front-of-pack colour coding.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.