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Vegetables and starchy roots

Brussels sprouts

Brussels sprouts is 89% water, so 100 g (3.5 oz) brings only 36 kcal and 2.6 g of fiber.

USDA description: Brussels sprouts, cooked

  • Low energy density
  • Hydrating
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density: 36 kcal/100 g+2
Protein: 7.1 g/100 kcal+1
Fiber: 7.2 g/100 kcal+2
Solid food with 88.9 g of water+1
Sum7
Capped at 55

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
8 primary
Data
USDA FDC 169971

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Nutrition facts

Calories
54 kcal per serving
36 kcal per 100 g (3.5 oz)
Protein
3.8 g per serving
2.6 g per 100 g (3.5 oz)
Carbohydrates
10.7 g per serving
7.1 g per 100 g (3.5 oz)
of which sugars
2.6 g per serving
1.7 g per 100 g (3.5 oz)
Fiber
3.9 g per serving
2.6 g per 100 g (3.5 oz)
Fat
0.8 g per serving
0.5 g per 100 g (3.5 oz)
of which saturated
0.2 g per serving
0.1 g per 100 g (3.5 oz)
Water
133.4 g per serving
88.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Brussels sprouts, cooked, boiled, drained, without salt (FDC ID 169971), accessed September 23, 2026.

A typical 150 g (5.5 oz) serving provides about 54 kcal, 3.8 g of protein, and 3.9 g of fiber.

The typical serving (150 g (5.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Brussels sprouts are the buds of a cabbage variety (Brassica oleracea var. gemmifera) that grow along a thick stalk, like tiny cabbages. They are called coles de Bruselas in Spain and Mexico and repollitos de Bruselas in Argentina, Uruguay and Chile; they are sold fresh, loose or still on the stalk, and frozen. This page covers Brussels sprouts boiled and drained, without salt, with 36 kcal, 2.55 g of protein and 2.6 g of fiber per 100 g according to USDA.

A 150 g (5.3 oz) serving, about seven medium sprouts, provides 54 kcal, 3.8 g of protein and 3.9 g of fiber, so it goes alongside protein without replacing it, as in the baked sea bass with Brussels sprouts and potatoes; the 2025 nutrition advisory on GLP-1 therapy suggests starting meals with protein. The same advisory suggests avoiding high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually, and cruciferous vegetables give some people gas. In those days, and after a dose increase, start with three or four well-cooked sprouts cut in half and build up as you tolerate them.

What the evidence says

The NIDDK, part of the US National Institutes of Health, lists cruciferous vegetables, the family Brussels sprouts belong to, among the foods that can cause gas, and gas and abdominal bloating are also common with these medications according to the Wegovy label. Boiled, they have 62 mg of vitamin C per 100 g, more than the 24 mg the EU requires for a "high vitamin C" claim, and a 150 g serving provides 93 mg, 116% of the 80 mg reference value, so they could carry the authorized claim "vitamin C contributes to the normal function of the immune system" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). They also have 140 µg of vitamin K per 100 g, far above the 11.25 µg for a "source of vitamin K" claim, and the serving provides 210 µg, 280% of the 75 µg reference value, which allows the claim "vitamin K contributes to normal blood clotting". If you take warfarin, the NIH Office of Dietary Supplements advises getting about the same amount of vitamin K every day, and, separately, the Wegovy label recommends frequent INR monitoring when starting semaglutide in people taking warfarin or other coumarins; discuss any change in how many you eat with your doctor.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about brussels sprouts

How many grams of protein are in a 150 g (5.5 oz) serving of brussels sprouts?

100 g (3.5 oz) of brussels sprouts has 2.6 g of protein. A typical 150 g (5.5 oz) serving has about 3.8 g of protein. That is 7.1 g of protein per 100 kcal.

How many kcal are in a 150 g (5.5 oz) serving of brussels sprouts?

100 g (3.5 oz) of brussels sprouts has 36 kcal. A typical 150 g (5.5 oz) serving has about 54 kcal. That is a very low energy density.

How much fiber is in a 150 g (5.5 oz) serving of brussels sprouts?

100 g (3.5 oz) of brussels sprouts has 2.6 g of fiber. A typical 150 g (5.5 oz) serving has about 3.9 g of fiber.

Does brussels sprouts keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 36 kcal/100 g) + 1 (protein: 7.1 g/100 kcal) + 2 (fiber: 7.2 g/100 kcal) + 1 (solid food with 88.9 g of water) = 7; capped at 5. It is an estimate based on its composition, not a measurement in people.

How does brussels sprouts fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?

Based on our tags, this is what matters about brussels sprouts on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of brussels sprouts?

We use 150 g (5.5 oz) as a typical serving. That amount provides about 54 kcal, 3.8 g of protein, and 3.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Brussels sprouts, cooked, boiled, drained, without salt (FDC ID 169971).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Gas in the Digestive Tract.accessed .
  4. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, sections 4.5 (interactions) and 4.8 (undesirable effects), current version.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  8. InstitutionNIH Office of Dietary Supplements.Vitamin K: Fact Sheet for Consumers.accessed .