Brussels sprouts vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Brussels sprouts
Best for low-carb
Broccoli
Macro Comparison
Brussels sprouts: 100g (100g) | Broccoli: 100g (100g)
43
Brussels sprouts
31
Broccoli
3.98g
Brussels sprouts
2.57g
Broccoli
9.62g
Brussels sprouts
6.27g
Broccoli
0.57g
Brussels sprouts
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
37%
Brussels sprouts
33%
Broccoli
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| Nutrient | Brussels sprouts | Broccoli |
|---|---|---|
| Calories | 43 | 31 |
| Protein | 4g | 2.6g |
| Carbs | 9.6g | 6.3g |
| Fat | 0.6g | 0.3g |
| Fiber | 4.78g | 2.4g |
| Sugar | — | — |
| Sodium | 25.7mg | 36mg |
| Cholesterol | — | — |
| Saturated Fat | — | 0.04g |
| Potassium | 477mg | 303mg |
| Vitamin A | — | 8mcg |
| Vitamin C | 143mg | 91.3mg |
| Calcium | 38.6mg | 46mg |
| Iron | 0.73mg | 0.69mg |
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.
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Take the free quizCommon Questions
Is Brussels sprouts or Broccoli better for weight loss?
For weight loss, Broccoli is the better choice. Brussels sprouts has 43 calories and 3.98g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Brussels sprouts or Broccoli?
Brussels sprouts has more protein per serving. Brussels sprouts provides 3.98g and Broccoli provides 2.57g of protein.
Can I eat both brussels sprouts and broccoli together?
Yes! Combining brussels sprouts and broccoli gives you 74 calories and 6.55g protein. This combination can work well as part of a balanced meal.