Protein in food · Vegetables, fruit & tofu
How much protein is in Brussels sprouts?
One cup of Brussels sprouts (88 g) has 3 g of protein (38 kcal); 100 g has 3.4 g.
7.9 g protein per 100 kcal · USDA FoodData Central
7.9 g of protein per 100 kcal (32% of its calories), but only 3.4 g per 100 g, so it takes a lot of it.
25 g of protein from Brussels sprouts alone takes 735 g (about 8⅓ cups) and 316 kcal.
#3 of 32 in Vegetables, fruit & tofu for protein per 100 g, #14 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 3.4 g | 43 | 8.9 g | 0.3 g |
| 1 oz (28 g) | 1 g | 12 | 2.5 g | 0.1 g |
| 1 cup (88 g) | 3 g | 38 | 7.8 g | 0.3 g |
| 1 Brussels sprout (19 g) | 0.6 g | 8 | 1.7 g | 0.1 g |
One cup of Brussels sprouts (88 g) is 2% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Most of its calories come from carbohydrate: about 83%.
One cup of Brussels sprouts (88 g) also has 3.3 g of fiber.
How it compares
The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than onions, raspberries and butternut squash and less than kale.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Kale | 2.9 g | 35 | 8.3 g |
| Brussels sprouts | 3.4 g | 43 | 7.9 g |
| Onions | 1.1 g | 40 | 2.8 g |
| Raspberries | 1.2 g | 52 | 2.3 g |
| Butternut squash | 1 g | 45 | 2.2 g |
Recipes with Brussels sprouts
1 recipe in the Feast Mode library uses Brussels sprouts, macros computed the same way.
In the one library recipe that uses it, Sheet Pan Honey Mustard Chicken Thighs, a serving has 85 g of Brussels sprouts, which brings 2.9 g of protein: 6% of the dish’s protein.
Questions
How much protein is in a cup of Brussels sprouts?
One cup of Brussels sprouts (88 g) has 3 g of protein and 38 kcal, with 7.8 g of carbohydrate and 0.3 g of fat.
How much protein is in 100 g of Brussels sprouts?
100 g of Brussels sprouts has 3.4 g of protein, 43 kcal, 8.9 g of carbohydrate and 0.3 g of fat (USDA FoodData Central 170383).
Are Brussels sprouts a good source of protein?
Some protein, but bulky: 7.9 g of protein per 100 kcal (32% of its calories), but only 3.4 g per 100 g, so it takes a lot of it. Getting 25 g of protein from Brussels sprouts alone takes 735 g (about 8⅓ cups) and 316 kcal.
Which has more protein, Brussels sprouts or butternut squash?
Brussels sprouts, with 3.4 g of protein per 100 g against 1 g for butternut squash. Per 100 kcal: Brussels sprouts 7.9 g, butternut squash 2.2 g.
Source: USDA FoodData Central, SR Legacy 170383: “Brussels sprouts, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
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