Brussel sprouts are a healthy and nutritious vegetable that is a good source of vitamins, minerals, fiber and antioxidants. Though small in size, they pack a nutritional punch and can be a great addition to a balanced diet. When incorporating brussel sprouts into your diet, it is helpful to know their calorie and nutrient content. This allows you to account for their calories and nutrients as part of your overall daily food intake.
Quick Answer
For a quick answer – 2 cups of cooked brussel sprouts contains approximately 124 calories.
This is based on the standard nutrition information for 1 cup of cooked brussel sprouts, which is:
- 62 calories
- 5 grams protein
- 0 grams fat
- 14 grams carbohydrate
- 4 grams fiber
- 180 mg potassium
- 81 mg vitamin C
- 623 IU vitamin A
So doubling this to 2 cups of brussel sprouts would provide 124 calories total.
Nutrition Facts for Brussel Sprouts
To provide more detail, here is the full nutritional information for brussel sprouts from the USDA FoodData Central database:
Nutrient | Amount per 1 cup cooked brussel sprouts |
---|---|
Calories | 62 |
Total fat | 0 g |
Sodium | 27 mg |
Total carbs | 14 g |
Fiber | 4 g |
Sugars | 3 g |
Protein | 5 g |
Vitamin A | 623 IU |
Vitamin C | 81 mg |
Calcium | 54 mg |
Iron | 1 mg |
Potassium | 180 mg |
So as you can see, 1 cup of cooked brussel sprouts (about 88g) provides 62 calories, 14g carbohydrate, 4g fiber, 5g protein and is low in fat. It contains vitamins A and C, as well as minerals like calcium, iron and potassium.
Calculating Calories for 2 Cups
To calculate the calories for 2 cups:
1 cup = 62 calories
Therefore:
2 cups = 62 calories x 2 = 124 calories
So the total calories in 2 cups of cooked brussel sprouts is 124 calories.
Benefits of Brussel Sprouts
Brussel sprouts provide some great nutritional benefits, which is why they are considered such a healthy vegetable choice:
- High in fiber – One cup contains 4g of dietary fiber, which promotes good digestion and gut health.
- Rich in antioxidants – Brussel sprouts contain antioxidants like vitamin C, kaempferol and glucosinolates, which can reduce inflammation and oxidative stress.
- Excellent source of vitamin K – A single cup provides over 100% of the RDI for vitamin K, which supports bone and heart health.
- High in vitamin C – With 81mg per cup, brussel sprouts are an excellent source of immune-boosting vitamin C.
- Good source of vitamin A – The vitamin A content supports healthy vision, skin and cells.
- Contains cholesterol-lowering nutrients – Compounds in brussel sprouts like fiber, potassium, and vitamins C and K can help lower cholesterol.
In addition, brussel sprouts provide manganese, vitamin B6, folate, potassium and iron in solid amounts. They are very nutrient dense for their calorie content.
Tips for Preparing Brussel Sprouts
Here are some tips for preparing and cooking brussel sprouts to enjoy their great taste and maximize their nutritional quality:
- Look for sprouts that are bright green and tight, and avoid those that are yellowing or loose.
- Trim the stem end and remove any discolored outer leaves.
- Cut sprouts in half to reduce cooking time and promote even cooking.
- Roast sprouts in the oven with olive oil, salt and pepper for caramelized flavor.
- Saute sprouts on the stovetop with garlic and herbs for a quick side dish.
- Steam sprouts just until tender-crisp, about 5 minutes.
- Stir fried brussel sprouts maintain their texture but take on delicious flavor.
Cooking brussel sprouts properly helps bring out their best qualities while avoiding overcooking that can damage vitamins and antioxidants. Brussel sprouts pair well with seasonings like garlic, balsamic, lemon, bacon, shallots, and Parmesan.
Including Brussel Sprouts in Your Diet
Here are some tips for incorporating brussel sprouts into your diet:
- Roast brussel sprouts with olive oil, salt, and pepper for a simple and delicious side dish.
- Shred raw brussel sprouts and add to salads for a nutrition boost.
- Saute brussel sprout halves in coconut oil with crushed garlic and red pepper flakes.
- Puree cooked brussel sprouts with cashews and broth for a creamy, nutrient rich soup.
- Toss shredded brussel sprouts with whole grain pasta, walnuts, parmesan and lemon juice.
- Brussel sprouts pair well with lean proteins like chicken, salmon and eggs.
- For breakfast, add sliced brussel sprouts to egg scrambles or frittatas.
- Substitute brussel sprouts for cabbage in recipes like stir fry, slaw and casseroles.
Brussel sprouts make a fantastic addition to any healthy eating pattern. With their stellar nutrition and versatility, they are an ideal choice for meals and snacks. Keep their delicious flavor and low calorie count in mind next time you’re meal planning.
Nutrition Facts Label for Brussel Sprouts
Here is an example nutrition facts label for 1 cup of cooked brussel sprouts:
Nutrition Facts | ||
---|---|---|
1 cup cooked brussel sprouts (88g) | ||
Amount Per Serving | ||
Calories | 62 | |
Total Fat 0g | 0% DV | |
Sodium 27mg | 1% DV | |
Total Carb. 14g | 5% DV | |
Fiber 4g | 14% DV | |
Sugars 3g | ||
Protein 5g | ||
Vitamin A 623IU | 13% DV | |
Vitamin C 81mg | 100% DV | |
Calcium 54mg | 4% DV | |
Iron 1mg | 6% DV |
% Daily Values are based on a 2000 calorie diet.
Key Points
- 1 cup cooked brussel sprouts = 62 calories
- 2 cups cooked brussel sprouts = 124 calories
- Excellent source of fiber, vitamins C and K, antioxidants
- Versatile vegetable that pairs well with many flavors
- Roasted brussel sprouts make a delicious and healthy side dish
Brussel Sprout Recipes
Here are some delicious brussel sprouts recipes to enjoy:
Honey Balsamic Roasted Brussel Sprouts
Ingredients:
- 1 lb brussel sprouts, trimmed and halved
- 2 tbsp olive oil
- 3 tbsp balsamic vinegar
- 1 tbsp honey
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions:
- Preheat oven to 400°F.
- In a large bowl, toss brussel sprouts with olive oil until coated.
- Spread sprouts in a single layer on a baking sheet.
- Roast for 15 minutes, then remove from oven.
- In a small bowl, whisk together balsamic vinegar and honey.
- Drizzle honey balsamic mixture over the sprouts, then sprinkle with salt and pepper.
- Return to oven and roast for 10 more minutes, until sprouts are caramelized.
- Serve immediately.
Brussel Sprout and Kale Salad
Ingredients:
- 1 lb brussel sprouts, shredded
- 1 bunch kale, stemmed and chopped
- 1/3 cup dried cranberries
- 1/3 cup pecans, chopped
- 3 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1 tbsp Dijon mustard
- 1/4 tsp each salt and pepper
Instructions:
- In a large bowl, combine shredded brussel sprouts, kale, cranberries and pecans.
- In a small bowl, whisk together olive oil, vinegar, mustard, salt and pepper.
- Drizzle dressing over salad and toss until evenly coated.
- Serve immediately or refrigerate until ready to serve.
Conclusion
To summarize, 2 cups of cooked brussel sprouts provides about 124 calories and is packed with beneficial vitamins, minerals, fiber and antioxidants. Brussel sprouts make an excellent addition to any healthy diet and can be prepared in many delicious ways. Their versatility, nutrition, and great flavor make brussel sprouts a vegetable worthy of regular rotation.