Brussels sprouts are a healthy and delicious vegetable that are a staple side dish during the fall and winter months. They have a nutty, earthy flavor and texture that pairs well with rich holiday meals. When cooking brussels sprouts, recipes often call for a specific number of cups worth, rather than individual sprouts. This raises the question – how many brussels sprouts are in 4 cups?
What is a Brussels Sprout?
Brussels sprouts are a cultivar of the same plant species as cabbage, kale, broccoli, and cauliflower. They grow as multiple small, compact heads along a single long stalk. Brussels sprouts are typically about 1-1.5 inches in diameter.
The edible part is the small cabbage-like head at the top. The leaves tightly wrap around each other, almost like a rose bud. Brussels sprouts grow well in cool weather and are generally planted for harvest in fall or early winter after the first frost.
Nutrition Facts
Brussels sprouts are low in calories but packed with nutrients. Some of the health benefits of brussels sprouts include:
- High in vitamin C – one cup contains over 80% of your daily needs.
- Good source of vitamin K, vitamin A, folate, manganese, and potassium.
- High in fiber – over 4 grams per cup cooked sprouts.
- Contain antioxidants like kaempferol which may help protect against chronic disease.
Brussels sprouts also contain some protein and iron. Like other cruciferous vegetables, they are high in beneficial plant compounds like glucosinolates and polyphenols.
How Many Brussels Sprouts in a Cup?
When cooking brussels sprouts for recipes, it’s common for ingredients to be measured in cups. But how many individual brussels sprouts are in a cup?
This depends on whether you are measuring:
- Raw brussels sprouts – Approximately 20-22 whole brussels sprouts per cup
- Chopped raw brussels sprouts – Approximately 90-100 chopped brussels sprouts per cup
- Cooked brussels sprouts – Approximately 5-6 cooked whole brussels sprouts per cup
- Sliced or chopped cooked brussels sprouts – Approximately 55-60 per cup
So for a recipe that calls for 4 cups of brussels sprouts, you’d need:
- 80-88 whole raw brussels sprouts
- 360-400 chopped raw brussels sprouts
- 20-24 cooked brussels sprouts
- 220-240 chopped cooked brussels sprouts
As you can see, the number of brussels sprouts in a cup varies widely depending on preparation method. Chopped or cooked sprouts take up less space than whole raw sprouts.
Factoring Weight into the Equation
Another way to estimate the number of brussels sprouts in a given number of cups is by weight.
On average:
- 1 medium brussels sprout weighs about 1 oz or 28 grams
- 1 cup of whole raw brussels sprouts weighs approximately 8 oz or 225 grams
- 1 cup chopped raw brussels sprouts weighs about 6 oz or 170 grams
- 1 cup cooked brussels sprouts weighs approximately 5 oz or 140 grams
So if you’re starting with 4 cups of raw brussel sprouts, that’s about:
- 900 grams raw whole sprouts
- 680 grams raw chopped sprouts
Dividing the total weight by the average weight per sprout gives you an estimate of how many sprouts are in 4 cups:
- 900 g / 28 g per sprout = Approximately 32 whole raw brussels sprouts
- 680 g / 28 g per sprout = Approximately 24 chopped raw brussels sprouts
This method takes into account natural variations in brussels sprout size and density. Keep in mind moisture content will also affect weight measurements.
Size Variations
Not all brussels sprouts are created equal. They can vary in size from about 0.5 inches to over 2 inches in diameter when mature.
Miniature and small sprouts tend to be more tender with a milder flavor. Jumbo sprouts are often tougher and more bitter. The time of harvest also affects size and taste – sprouts harvested after several frosts tend to be sweeter.
To standardize for recipes, choose brussels sprouts that are around 1-1.5 inches in size. However, if you have a mix of sizes, you may need to adjust cup measurements.
Rules of Thumb Based on Size
Here are some general guidelines based on brussels sprout size:
| Brussels Sprout Size | Number per Cup |
|---|---|
| Mini/Small (< 1 inch) | 25-30 |
| Medium (1-1.5 inches) | 20-22 |
| Large (> 1.5 inches) | 15-18 |
For 4 cups of medium sprouts, you’d need approximately 80-88 sprouts. For 4 cups of large sprouts, estimate 60-72 sprouts.
Cutting Brussels Sprouts for Recipes
When trimming and cutting brussels sprouts for cooking, your prep method will affect cup measurements:
- Whole sprouts – Leave sprouts whole with just the outer leaves trimmed
- Halved sprouts – Cut sprouts in half from top to bottom
- Quartered sprouts – Cut sprouts in quarters
- Sliced sprouts – Thinly slice sprouts
- Chopped sprouts – Coarsely chop into small pieces
- Slivered sprouts – Cut into long thin slivers, similar to cabbage for slaw
Quartered or sliced brussels sprouts will pack more tightly into a measuring cup than whole sprouts. For example, 4 cups halved brussels sprouts may equal 6-8 cups whole brussels sprouts.
Cut Brussels Sprouts Per Cup
| Cut | Number per Cup |
|---|---|
| Whole sprouts | 20-22 |
| Halved sprouts | 40-45 |
| Quartered sprouts | 80-90 |
| Sliced sprouts | 90-100 |
| Chopped sprouts | 100-120 |
For 4 cups chopped brussels sprouts, you would expect 400-480 individual pieces.
Cooking Method Impacts Volume
Raw vs. cooked brussels sprouts can have a significantly different volume when measured in cups. Brussels sprouts reduce in size when cooked as they soften and water evaporates.
For example, 4 cups of raw brussels may yield only 2-3 cups cooked. Exact cooking time and method will affect results.
Brussels Sprouts Volume Change When Cooked
| Cooking Method | Volume Change |
|---|---|
| Roasting | Decreases 20-25% |
| Sauteing or stir-frying | Decreases 25-35% |
| Steaming or boiling | Decreases 30-40% |
| Microwaving | Decreases 20-30% |
For example, 4 cups of raw quartered brussels sprouts may yield only 2.5-3 cups once steamed or boiled.
Cup to Ounce Conversions
For the most accurate measurement, weigh your brussels sprouts. Here are some approximate cup to ounce conversions:
| Item | Cups | Ounces |
|---|---|---|
| Whole raw brussels sprouts | 1 cup | 8 oz |
| Chopped raw brussels sprouts | 1 cup | 6 oz |
| Cooked brussels sprouts | 1 cup | 5 oz |
So 4 cups would be approximately:
- 32 oz whole raw brussel sprouts
- 24 oz chopped raw brussels sprouts
- 20 oz cooked brussels sprouts
Measuring by weight is the most reliable method to account for variability in size, preparation, and cooking methods.
Key Takeaways
To summarize, the number of brussels sprouts in 4 cups can vary greatly based on:
- Whether they are raw or cooked
- If they are whole, chopped, sliced etc.
- Natural size variations
- How tightly they are packed when measuring
As a guide for 4 cups:
- Whole raw sprouts: 80-100 sprouts
- Chopped raw sprouts: 360-480 sprouts
- Cooked sprouts: 20-30 sprouts
- Chopped cooked sprouts: 220-240
For best results, weigh your brussels sprouts. 4 cups of whole raw brussels sprouts is approximately 1 pound or 450 grams. Adjust quantity accordingly if chopping or cooking to allow for change in volume. With these guidelines, you can more accurately plan the perfect amount of brussels sprouts for your holiday meals and recipes.
