Cooper’s Hawk is a popular American restaurant chain that specializes in contemporary casual cuisine. Their menu features a variety of appetizers, salads, burgers, entrees and sides. One of their most popular side dishes is the brussel sprouts. Brussel sprouts are a type of cabbage grown for their edible buds that resemble miniature cabbages. They are packed with nutrients and have grown in popularity in recent years as people discover new ways to prepare them. Knowing the calorie content of menu items can help people make informed choices when dining out. This article will provide a detailed look at the calorie count of Cooper’s Hawk brussel sprouts.
Nutrition Information on Cooper’s Hawk Website
According to the nutrition information provided on the Cooper’s Hawk website, a side order of their roasted brussel sprouts contains 270 calories. The sprouts are tossed in olive oil, garlic, lemon juice and parmesan cheese then roasted until caramelized. The serving size listed is 8 ounces or 227 grams.
In addition to the calorie count, the nutritional information lists 24g of fat, 270mg of sodium and 12g of protein. It does not provide a breakdown of nutrients like vitamins, minerals or carbohydrates. The sprouts are listed under the “Signature Sides” section of the menu.
Calorie Count of Individual Ingredients
To get a more detailed understanding of the calories and nutrients in Cooper’s Hawk brussel sprouts, we need to look at the calorie count of the individual ingredients:
Brussel Sprouts
There are approximately 50 calories in 1 cup (88g) of raw brussel sprouts. The nutritional breakdown is:
- Fat: 0.3g
- Carbohydrates: 11g
- Fiber: 3g
- Protein: 3g
- Vitamin C: 85% DV
- Vitamin K: 137% DV
- Folate: 14% DV
- Manganese: 14% DV
- Potassium: 12% DV
Brussel sprouts are low in fat and calories but packed with beneficial nutrients like vitamins, minerals and fiber.
Olive Oil
There are 119 calories in 1 tablespoon (13.5g) of olive oil. The nutritional breakdown is:
- Fat: 13.5g (all from unsaturated fats)
- Vitamin E: 14% DV
- Vitamin K: 8% DV
Olive oil adds mostly fat and calories but also some beneficial vitamins.
Garlic
One clove (3g) of raw garlic has approximately:
- 5 calories
- 0.2g carbohydrates
- 0.1g protein
- Vitamin C: 1% DV
- Manganese: 2% DV
Garlic adds very minimal calories and carbs but provides some micronutrients.
Lemon Juice
There are approximately 8 calories in 1 tablespoon (15ml) of lemon juice. The nutritional breakdown is:
- 2g carbohydrates
- Vitamin C: 11% DV
- Folate: 2% DV
- Potassium: 1% DV
Lemon juice adds small amounts of carbs and vitamin C.
Parmesan Cheese
There are 111 calories in 1 ounce (28g) of grated parmesan cheese. The nutritional breakdown is:
- Fat: 7g
- Protein: 10g
- Carbohydrates: less than 1g
- Calcium: 32% DV
Parmesan cheese adds a significant amount of calories and fat but also contains protein and calcium.
Total Calorie Estimate
Given the calorie counts of the individual ingredients, we can estimate the total calorie content of Cooper’s Hawk brussel sprouts:
- 1 cup (88g) brussel sprouts = 50 calories
- 1 tbsp olive oil = 119 calories
- 1 clove garlic = 5 calories
- 1 tbsp lemon juice = 8 calories
- 1 oz parmesan cheese = 111 calories
For an 8 oz (227g) serving, which is approximately 2.5 cups of sprouts, the estimated calorie count is:
- Brussel sprouts: 125 calories (2.5 cups)
- Olive oil: 119 calories
- Garlic: 5 calories
- Lemon juice: 8 calories
- Parmesan cheese: 111 calories
- Total: 368 calories
So an 8 oz serving of Cooper’s Hawk roasted brussel sprouts has an estimated 368 calories. This is higher than the 270 calories listed on the website. This discrepancy could be due to variations in actual ingredient amounts, cooking method, or nutrition data. Many restaurant calorie counts are estimated so may not be exact.
Ways to Reduce Calories
If you want to reduce the calorie count of the brussel sprouts, there are a few modifications you can request:
- Ask for less olive oil or sauce on top
- Skip the parmesan cheese
- Ask for smaller portion size like 4-6 oz
- Substitute olive oil for lower calorie cooking spray
- Order steamed instead of roasted sprouts
- Pair with lower calorie side like a salad without dressing
Making substitutions or adjustments can help reduce the calories while still enjoying the flavor of the brussel sprouts. Portion control is also key when dining out.
Nutritional Benefits of Brussel Sprouts
Despite their higher calorie count, Cooper’s Hawk roasted brussel sprouts provide some excellent nutritional benefits:
- High in vitamin C, K and folate
- Good source of fiber which aids digestion
- Contain antioxidants like kaempferol which protect cells
- Nutrients like manganese support bone health
- Potassium helps control blood pressure
The vitamins, minerals, fiber and antioxidants in brussel sprouts provide health benefits and make them a nutritious side dish choice.
Conclusion
Cooper’s Hawk roasted brussel sprouts make a delicious side. While the website lists them as 270 calories per 8 oz serving, a more detailed estimate based on the ingredients puts them around 368 calories. Calorie counts may vary based on preparation and serving size. There are ways to tweak the dish to reduce the calorie count for those wanting a lighter option. Regardless, brussel sprouts are packed with beneficial vitamins, minerals and antioxidants so they make a healthy accompaniment to any meal. Just keep portion sizes in check to keep calories under control when dining at Cooper’s Hawk.
