Brussels sprouts are one of the most carb-friendly cruciferous vegetables, but the exact number of carbs in your plate depends on how the sprouts are prepared and how much you serve. This calculator converts any portion — from grams and ounces to cups and individual sprouts — into total carbohydrates, fiber, net carbs, sugars, and an estimated calorie contribution. It uses per-100g values for raw, boiled, and frozen cooked Brussels sprouts so you can plan keto, low-carb, or diabetic-friendly meals with confidence.
Start by choosing the preparation method that matches your meal, then enter your portion size. The built-in presets fill common serving sizes instantly: 100 g, one cup of raw sprouts, or a single medium sprout. After you press Calculate Carbs, the results panel shows a clear breakdown with the math behind every number.
All values are derived from standard USDA nutrient data. Use them as a practical meal-planning estimate, not as medical advice.
🥦 Brussels Sprouts Carb Calculator
Find total carbs, net carbs, fiber, and sugars for any serving of Brussels sprouts.
Quick Start
Choose the preparation method that matches what you are actually eating. Raw Brussels sprouts are common in salads and shaved slaws; boiled sprouts are the typical cooked side dish; frozen cooked sprouts are a convenient shortcut for soups and stir-fries. Then enter your portion. A kitchen scale gives the most accurate result, but the presets help when a recipe lists volumes or individual vegetables:
- 100 g — a generous side-portion basis for per-100g tracking.
- 1 cup raw (88 g) — the approximate weight of a cup of raw Brussels sprout halves.
- 1 medium sprout (19 g) — handy when counting individual sprouts.
After you click Calculate Carbs, the results panel shows total carbs, net carbs, fiber, sugars, and an estimated calorie contribution, with a formula breakdown beneath the main numbers.
Carb Values by Preparation Method
The table below shows the typical macro values used by this calculator for a 100-gram serving. These figures come from standard USDA food-composition data and are averaged across common retail produce, so individual batches may differ slightly.
| Preparation | Total carbs | Fiber | Net carbs | Sugars | Calories |
|---|---|---|---|---|---|
| Raw | 8.95 g | 3.80 g | 5.15 g | 2.20 g | 43 kcal |
| Boiled | 8.32 g | 3.50 g | 4.82 g | 2.02 g | 36 kcal |
| Frozen, cooked | 6.60 g | 2.90 g | 3.70 g | 1.80 g | 36 kcal |
Source: USDA FoodData Central. See the official database for the full nutrient profile of each food code.
Why Net Carbs Matter
Net carbs are simply total carbohydrates minus fiber. Because most fiber passes through the digestive tract without being converted into blood sugar, low-carb and ketogenic meal plans often track net carbs rather than total carbs. For example, a 100 g serving of raw Brussels sprouts contains 8.95 g of total carbs but only about 5.15 g of net carbs after fiber is subtracted. That leaves room for a reasonable serving even within a strict 20–50 g daily net-carb budget.
This distinction is especially practical when you combine Brussels sprouts with other sides. If you are comparing cruciferous vegetables, the cabbage calorie profile is another common low-calorie option with a similar carb structure.
Worked Examples
Example 1: 150 g raw Brussels sprouts. Multiply every per-100g value by 1.5. Total carbs = 8.95 × 1.5 = 13.4 g. Fiber = 3.80 × 1.5 = 5.7 g. Net carbs = 13.4 − 5.7 = 7.7 g. Sugars = 2.20 × 1.5 = 3.3 g.
Example 2: 85 g boiled Brussels sprouts. Total carbs = 8.32 × 0.85 = 7.1 g. Fiber = 3.50 × 0.85 = 3.0 g. Net carbs = 7.1 − 3.0 = 4.1 g. This is a tidy portion for a keto-style dinner plate.
Example 3: Two medium raw sprouts (38 g total). Each medium sprout is roughly 19 g, so two sprouts weigh about 38 g. Total carbs = 8.95 × 0.38 = 3.4 g. Net carbs = 3.4 − (3.80 × 0.38 = 1.4) = 2.0 g. A satisfying snack-sized serving.
Pro tip: If your recipe lists ounces, multiply ounces by 28.35 to get grams before calculating. This tool accepts ounces directly from the unit dropdown, so you can skip the mental math.
Accuracy & Limitations
These values are averages, not guarantees. The actual carb content of Brussels sprouts varies with variety, growing conditions, season, storage time, and how finely they are cut. Boiling leaches a small amount of water-soluble carbohydrate and changes the weight, which is why a boiled 100 g portion reports slightly fewer carbs than a raw 100 g portion. Roasting without oil does not add carbs, but it drives off water, so a roasted 100 g portion may appear more carb-dense on a weight basis; the sprouts themselves have not gained sugar.
Be careful with additions. Honey-glazed, butter-sautéed, or cream-baked Brussels sprouts can include substantial extra carbs and calories from the added ingredients. Use this calculator for the plain sprouts, then add the toppings separately.
Frequently Asked Questions
Are Brussels sprouts keto-friendly?
Yes, in normal portions. A 100 g raw serving has about 5 g net carbs, and a half-cup portion is even lower. Most low-carb eaters can include Brussels sprouts without exceeding their daily carbohydrate target.
How do I count carbs for a half-cup of Brussels sprouts?
Weigh the serving when possible; cup weights vary by how the sprouts are cut and packed. If your half-cup of boiled sprouts weighs about 78 g, you would get roughly 6.5 g total carbs and 2.7 g net carbs using the boiled values above. For a serving-based alternative, try the Brussels sprouts carb calculator.
Does roasting change the carb count?
The sprouts themselves do not gain or lose sugar when roasted, but water loss makes the same number of sprouts weigh less, so a 100 g portion of roasted sprouts contains more sprouts and therefore more carbs than 100 g of raw sprouts. Weighing before cooking is the most consistent way to track.