Broccoli vs Brussels sprouts
Side-by-side nutrition comparison per serving. See which fits your goals better.
Brussels sprouts are broccoli's overachieving cousin that nobody paid attention to until roasting became trendy. The numbers back up the hype: 3.98g protein and a whopping 4.78g fiber per 100g — both significantly higher than broccoli's 2.57g protein and 2.4g fiber. That fiber content is legitimately impressive for a vegetable and will keep you full way longer than you'd expect from a 43-calorie food.
Broccoli's advantage is accessibility. It's cheaper, available everywhere, and most people already know how to cook it. Brussels sprouts have a higher skill floor — undercook them and they're bitter, overcook them and your kitchen smells like a high school cafeteria. But halved, tossed in olive oil, and roasted at high heat until the edges char? They're genuinely one of the most delicious vegetables you can make. The caramelization transforms them completely.
Pro tip
Halve your Brussels sprouts, toss cut-side down on a sheet pan with olive oil and salt, and roast at 425°F for 20-25 minutes without touching them. The flat side should be deeply browned, almost blackened at the edges. That's where the magic happens — don't crowd the pan or they'll steam instead of roast.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Brussels sprouts
Best for low-carb
Broccoli
Macro Comparison
Broccoli: 100g (100g) | Brussels sprouts: 100g (100g)
31
Broccoli
43
Brussels sprouts
2.57g
Broccoli
3.98g
Brussels sprouts
6.27g
Broccoli
9.62g
Brussels sprouts
0.34g
Broccoli
0.57g
Brussels sprouts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
33%
Broccoli
37%
Brussels sprouts
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| Nutrient | Broccoli | Brussels sprouts |
|---|---|---|
| Calories | 31 | 43 |
| Protein | 2.6g | 4g |
| Carbs | 6.3g | 9.6g |
| Fat | 0.3g | 0.6g |
| Fiber | 2.4g | 4.78g |
| Sugar | — | — |
| Sodium | 36mg | 25.7mg |
| Cholesterol | — | — |
| Saturated Fat | 0.04g | — |
| Potassium | 303mg | 477mg |
| Vitamin A | 8mcg | — |
| Vitamin C | 91.3mg | 143mg |
| Calcium | 46mg | 38.6mg |
| Iron | 0.69mg | 0.73mg |
Which Should You Choose?
For weight loss
Choose Broccoli. With 31 calories and 2.57g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Brussels sprouts. Brussels sprouts delivers 3.98g protein per serving — 1.4g more than Broccoli.
For low-carb diets
Choose Broccoli with 6.27g carbs per serving.
High-fiber foods like Brussels sprouts are a secret weapon for appetite control during a calorie deficit. When you track your fiber intake with Sunn, you'll start noticing which meals keep you full for hours versus which ones leave you snacking an hour later.
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Take the free quizCommon Questions
Is Broccoli or Brussels sprouts better for weight loss?
For weight loss, Broccoli is the better choice. Broccoli has 31 calories and 2.57g protein per serving, while Brussels sprouts has 43 calories and 3.98g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Broccoli or Brussels sprouts?
Brussels sprouts has more protein per serving. Broccoli provides 2.57g and Brussels sprouts provides 3.98g of protein.
Can I eat both broccoli and brussels sprouts together?
Yes! Combining broccoli and brussels sprouts gives you 74 calories and 6.55g protein. This combination can work well as part of a balanced meal.