USDA reference food · Vegetables and Vegetable Products

Brussels sprouts, cooked, boiled, drained, without salt

1/2 cup of brussels sprouts, cooked, boiled, drained, without salt (78 g) has 30 calories, 2g of protein, 0g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 169971). It is one of 13 USDA descriptions of brussels sprouts.

FoodData Central 169971, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1/2 cup (78g)

AmountPortion

Amount per serving

Calories30

% Daily Value*

Total Fat 0g1%

Saturated Fat 0g0%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 15mg1%

Total Carbohydrate 6g2%

Dietary Fiber 2g7%

Total Sugars 1g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 0.9mg5%

Potassium 250mg5%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.6g; more than 27% of 8,218 USDA reference foods
Calories per 100 g: 36; more than 9% of reference foods
Fiber per 100 g: 2.6g; more than 76% of reference foods

What a portion gives you

Fiber 2g7%

Protein 2g4%

Potassium 250mg5%

Calcium 30mg2%

Iron 0.9mg5%

Sodium 15mg1%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 169971); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K109 µg in 1/2 cup (78 g), 91% of the Daily Value
Vitamin C48 mg in 1/2 cup (78 g), 54% of the Daily Value
Folate47 µg DFE in 1/2 cup (78 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 169971), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 66% carbohydrate, 10% fat and 24% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	36.0	9%
Protein	2.55 g	27%
Total fat	0.50 g	22%
Carbohydrate	7.10 g	49%
Fiber	2.60 g	76%
Total sugars	1.74 g	53%
Sodium	21.0 mg	23%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (88)

The portion is 1/2 cup (78 g); % DV is for that portion.

Energy, macronutrients and sugars (14)

Nutrient	Per portion	Per 100 g	% DV
Protein	1.99 g	2.55 g	4%
Total lipid (fat)	0.39 g	0.50 g	1%
Carbohydrate, by difference	5.54 g	7.10 g	2%
Ash	0.74 g	0.95 g
Energy	28.1 kcal	36.0 kcal
Alcohol, ethyl	0 g	0 g
Water	69.3 g	88.9 g
Total Sugars	1.36 g	1.74 g
Fiber, total dietary	2.03 g	2.60 g	7%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total trans	0 g	0 g
Fatty acids, total saturated	0.080 g	0.10 g	0%
Fatty acids, total monounsaturated	0.030 g	0.038 g
Fatty acids, total polyunsaturated	0.20 g	0.26 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	28.1 mg	36.0 mg	2%
Iron, Fe	0.94 mg	1.20 mg	5%
Magnesium, Mg	15.6 mg	20.0 mg	4%
Phosphorus, P	43.7 mg	56.0 mg	3%
Potassium, K	247 mg	317 mg	5%
Sodium, Na	16.4 mg	21.0 mg	1%
Zinc, Zn	0.26 mg	0.33 mg	2%
Copper, Cu	0.065 mg	0.083 mg	7%
Manganese, Mn	0.18 mg	0.23 mg	8%
Selenium, Se	1.17 µg	1.50 µg	2%

Vitamins (32)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	30.4 µg	39.0 µg	3%
Carotene, beta	363 µg	465 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.34 mg	0.43 mg	2%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1,006 µg	1,290 µg
Tocopherol, beta	0 mg	0 mg
Tocopherol, gamma	0 mg	0 mg
Tocopherol, delta	0 mg	0 mg
Tocotrienol, alpha	0 mg	0 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0 mg	0 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	48.4 mg	62.0 mg	54%
Thiamin	0.083 mg	0.11 mg	7%
Riboflavin	0.062 mg	0.080 mg	5%
Niacin	0.47 mg	0.61 mg	3%
Pantothenic acid	0.20 mg	0.25 mg
Vitamin B-6	0.14 mg	0.18 mg	8%
Folate, total	46.8 µg	60.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	31.7 mg	40.6 mg	6%
Vitamin K (phylloquinone)	109 µg	140 µg	91%
Folic acid	0 µg	0 µg
Folate, food	46.8 µg	60.0 µg
Folate, DFE	46.8 µg	60.0 µg	12%
Betaine	0.16 mg	0.20 mg
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (11)

Nutrient	Per portion	Per 100 g
Tryptophan	0.022 g	0.028 g
Threonine	0.071 g	0.091 g
Isoleucine	0.078 g	0.10 g
Leucine	0.089 g	0.11 g
Lysine	0.090 g	0.12 g
Methionine	0.019 g	0.024 g
Cystine	0.012 g	0.016 g
Phenylalanine	0.058 g	0.074 g
Valine	0.091 g	0.12 g
Arginine	0.12 g	0.15 g
Histidine	0.044 g	0.057 g

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0.0023 g	0.0030 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.00078 g	0.0010 g
SFA 16:0	0.073 g	0.093 g
SFA 18:0	0.0039 g	0.0050 g
MUFA 18:1	0.027 g	0.034 g
PUFA 18:2	0.062 g	0.079 g
PUFA 18:3	0.13 g	0.17 g
PUFA 20:4	0.0016 g	0.0020 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0031 g	0.0040 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 169971: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat brussels sprouts

USDA lists 13 preparations of brussels sprouts. The brussels sprouts page puts them side by side, per 100 g and per portion.

Compare every brussels sprouts preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov