Quick Answer
There are approximately 60 calories in 1 cup (122g) of oven roasted brussel sprouts. The exact calorie count can vary depending on the specific ingredients and preparation methods used. But on average, a serving of 1 cup of oven roasted brussel sprouts contains about:
- 60 calories
- 5g protein
- 0g fat
- 13g carbohydrates
- 4g fiber
Brussel sprouts are a nutrient-dense, low-calorie vegetable that make a healthy addition to any diet. Roasting brings out their natural sweetness and enhances their flavor. When tracking calories, roasted brussel sprouts can be a smart choice for a side dish.
Calorie and Nutrition Facts for Roasted Brussel Sprouts
Here is more detailed nutritional information for 1 cup of oven roasted brussel sprouts:
| Nutrient | Amount |
|---|---|
| Calories | 60 |
| Protein | 5g |
| Fat | 0g |
| Carbohydrates | 13g |
| Fiber | 4g |
| Sugars | 3g |
| Calcium | 42mg |
| Iron | 2mg |
| Potassium | 469mg |
| Vitamin C | 102mg |
| Vitamin K | 139mcg |
As you can see, roasted brussel sprouts are low in calories but packed with nutrition like fiber, vitamins, minerals and antioxidants. The fiber and nutrients come from the brussel sprouts themselves, while the calories come mostly from the small amount of oil used to roast them. Overall, they make an excellent low calorie, nutrient dense choice.
Brussel Sprout Nutrition Facts
To understand how many calories are in roasted brussel sprouts, it helps to review the nutrition facts for raw brussel sprouts:
| Nutrient | Amount |
|---|---|
| Calories | 38 |
| Protein | 3g |
| Fat | 0g |
| Carbohydrates | 8g |
| Fiber | 3g |
| Sugars | 2g |
| Calcium | 42mg |
| Iron | 1mg |
| Potassium | 389mg |
| Vitamin C | 102mg |
| Vitamin K | 139mcg |
As you can see, raw brussel sprouts are very low in calories on their own – only 38 calories per cup. They also offer 3g of protein, 8g carbs, 3g fiber, plus lots of vitamins, minerals and antioxidants.
So where do the extra calories come from when brussel sprouts are roasted? Let’s look next at the effect of roasting these nutritious vegetables.
Effect of Roasting on Calories
Roasting brussel sprouts brings out their sweet, nutty flavor as the high heat caramelizes their natural sugars. However, roasting does add a small number of calories:
- Brussel sprouts are typically tossed with 1-2 teaspoons of oil before roasting. 1 tsp of oil contains about 40 calories.
- The dry heat of roasting removes some water, concentrating the natural sugars and calories slightly.
- Finally, roasting caramelizes the vegetable’s sugars, enhancing its sweet taste.
So in total, the added oil plus reduced water and caramelized sugars add around 20-25 calories to the original 38 calories in 1 cup of raw brussel sprouts. That’s how 1 cup ends up containing 60 calories when roasted.
Keep in mind you can roast brussel sprouts without oil by using non-stick cooking spray instead. This further reduces the calorie count. Overall though, roasting adds relatively few calories while greatly boosting the flavor.
Tips for Low Calorie Roasted Brussel Sprouts
Here are some tips for keeping your oven roasted brussel sprouts low in calories:
- Use minimal oil – Stick to 1 tsp or less per 1 lb sprouts.
- Skip added fat like bacon or cheese.
- Spritz with cooking spray instead of oil.
- Season with herbs, spices, lemon, vinegars instead of sauce.
- Go easy on salt, which enhances appetite.
- Roast at high heat for caramelization without extra cooking time.
- Don’t overcook – they lose moisture and become concentrated in calories.
Following these simple tips will keep your roasted brussel sprouts light, delicious and nutritious.
How to Roast Low Calorie Brussel Sprouts
Roasting brussel sprouts is easy to do at home. Here is a simple oven roasted brussel sprouts recipe:
Ingredients
- 1 lb brussel sprouts, trimmed and halved
- 1 tsp olive oil
- 1/4 tsp each salt and pepper
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
Instructions
- Preheat oven to 400°F.
- Toss brussel sprouts with oil, salt, pepper, garlic powder and onion powder on a baking sheet.
- Roast 20-25 minutes until sprouts are caramelized and browned.
- Remove from oven and serve immediately.
This simple recipe yields 6 servings of roasted brussel sprouts, each about 1 cup. Each serving contains only 1 tsp of added oil and 60 calories.
For even lower calories, spray the sprouts with cooking spray instead of oil before roasting. And feel free to add other herbs and spices like rosemary, thyme and chili powder. Enjoy these healthy and delicious roasted brussel sprouts as a flavorful, low calorie side!
The Nutritional Benefits of Brussel Sprouts
Beyond being low in calories, brussel sprouts offer some great nutritional benefits. Here are some of the top nutrients and health benefits they provide:
- Fiber – Brussel sprouts contain 3-4g of dietary fiber per cup. Fiber promotes good digestion and heart health.
- Folate – Also known as vitamin B9, folate is important for cell growth and preventing anemia.
- Vitamin C – With over 100% DV of vitamin C per cup, brussel sprouts support immune function and nutrient absorption.
- Vitamin K – This essential nutrient plays a key role in blood clotting and bone health.
- Potassium – Brussel sprouts provide potassium to maintain normal blood pressure and water balance.
- Antioxidants – Compounds like kaempferol and quercetin have antioxidant and anti-inflammatory effects.
- Cancer protection – Brussel sprouts may help defend against cancer with their antioxidants and detoxifying properties.
Overall, the outstanding nutrient and antioxidant content of brussel sprouts provides some great health benefits. The fact that they are low in calories makes them easy to fit into a healthy eating pattern.
Common Questions
Here are answers to some common questions about the calories in roasted brussel sprouts:
Are roasted brussel sprouts healthy?
Yes, roasted brussel sprouts are very healthy. They are low in calories and contain antioxidants, fiber, vitamins, minerals, and numerous health-promoting plant compounds. Roasting actually increases the availability of certain nutrients. Just avoid adding too much extra fat when cooking them.
Are roasted brussel sprouts high in carbs?
No, brussel sprouts are relatively low in carbohydrates. There are 13g total carbs and 4g fiber per cup of roasted brussel sprouts. So the net digestible carb content is only about 9g. They are considered a low glycemic food that shouldn’t significantly impact blood sugar levels.
Do brussel sprouts lose nutrients when roasted?
Brussel sprouts retain most of their nutrients when roasted. Vitamin C and certain antioxidants become more available for absorption with dry cooking methods like roasting. Some water-soluble vitamins may leach out into the cooking liquid, but overall roasted sprouts provide an abundance of vitamins, minerals and beneficial plant compounds.
Can you roast brussel sprouts without oil?
Yes, brussel sprouts can be roasted without oil by spraying with cooking spray or water instead to avoid sticking. A little avocado oil or olive oil adds flavor but even a teaspoon contains 40 calories, so oil-free cooking helps keep calories down.
What is the best way to roast brussel sprouts?
Trim and halve the sprouts first. Toss with 1 tsp oil or use cooking spray. Season as desired. Roast at 400°F for 20-25 minutes, shaking the pan halfway through. Roast until crispy and browned on the outside and tender on the inside. Avoid overcooking.
Conclusion
In summary, a 1 cup serving of oven roasted brussel sprouts contains approximately 60 calories, providing antioxidants, fiber, vitamins, minerals, and beneficial plant compounds with minimal fat and calories. Exact counts can vary based on ingredients and preparation. But roasted brussel sprouts make for a very nutritious, low calorie addition to any meal. Roasting heightens their flavor while retaining most of their great nutritional value. Brussel sprouts are easy to roast at home and their calories can be kept low by using minimal added fat. For an easy vegetable side that’s healthy and delicious, oven roasted brussel sprouts are an excellent choice.
