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Brussels sprouts vs broccoli

Brussels sprouts and broccoli have the same estimated satiety score: 5 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.

Two cruciferous vegetables.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 169971 and 170379

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Key differences

  • Broccoli provides more protein per calorie: 8.3 g per 100 kcal, versus 7.1 g for Brussels sprouts.
  • Their energy density is similar: 36 kcal per 100 g for Brussels sprouts and 34 for broccoli.
  • They have similar fiber: 2.6 g per 100 g for Brussels sprouts and 2.6 g for broccoli.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Brussels sprouts, cooked; Broccoli, raw.
NutrientBrussels sproutsserving: 150 g (5.5 oz)Broccoliserving: 150 g (5.5 oz)Difference
Calories36 kcal per 100 g (3.5 oz)54 kcal per serving34 kcal per 100 g (3.5 oz)51 kcal per serving−2 kcal per 100 g (3.5 oz)−3 kcal per serving
Protein2.6 g per 100 g (3.5 oz)3.8 g per serving2.8 g per 100 g (3.5 oz)4.2 g per serving+0.3 g per 100 g (3.5 oz)+0.4 g per serving
Carbohydrates7.1 g per 100 g (3.5 oz)10.7 g per serving6.6 g per 100 g (3.5 oz)10 g per serving−0.5 g per 100 g (3.5 oz)−0.7 g per serving
of which sugars1.7 g per 100 g (3.5 oz)2.6 g per serving1.7 g per 100 g (3.5 oz)2.6 g per serving0 g per 100 g (3.5 oz)−0.1 g per serving
Fiber2.6 g per 100 g (3.5 oz)3.9 g per serving2.6 g per 100 g (3.5 oz)3.9 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat0.5 g per 100 g (3.5 oz)0.8 g per serving0.4 g per 100 g (3.5 oz)0.6 g per serving−0.1 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.2 g per serving0.1 g per 100 g (3.5 oz)0.2 g per serving0 g per 100 g (3.5 oz)0 g per serving
Water88.9 g per 100 g (3.5 oz)133.4 g per serving89.3 g per 100 g (3.5 oz)134 g per serving+0.4 g per 100 g (3.5 oz)+0.6 g per serving
Protein per 100 kcal7.1 g8.3 g+1.2 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Broccoli minus Brussels sprouts. Source: USDA FDC 169971 and 170379.

Per typical serving

With typical servings, 150 g (5.5 oz) of Brussels sprouts have about 54 kcal and 3.8 g of protein, and 150 g (5.5 oz) of broccoli about 51 kcal and 4.2 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Brussels sprouts and broccoli have the same estimated satiety score: 5 out of 5.

  • Brussels sprouts: 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.
  • Broccoli: Very low energy density; a lot of protein per calorie; a lot of fiber per calorie; high water content.

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.

When to choose each one

Brussels sprouts

On the numbers they do not stand out from broccoli in protein, calories, or fiber, so taste, price, or habit can decide.

Broccoli

  • If you want more protein per calorie: 8.3 g per 100 kcal.

On a GLP-1 medication

Brussels sprouts. “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.

Broccoli. “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.

Full food pages

  • Brussels sprouts: every nutrient, frequently asked questions, and similar foods.
  • Broccoli: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

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

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Brussels sprouts, cooked, boiled, drained, without salt (FDC ID 169971).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Broccoli, raw (FDC ID 170379).accessed .