Brussels Sprouts vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Brussels Sprouts has more protein than Spinach: 4g vs 2.9g per 100g.
Spinach has fewer calories: 23 vs 43 per 100g (Brussels Sprouts).
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Brussels Sprouts
Best for low-carb
Spinach
Macro Comparison
Brussels Sprouts: 100g (100g) | Spinach: 100g (100g)
43
Brussels Sprouts
23
Spinach
3.98g
Brussels Sprouts
2.86g
Spinach
9.62g
Brussels Sprouts
3.63g
Spinach
0.57g
Brussels Sprouts
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
37%
Brussels Sprouts
50%
Spinach
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| Nutrient | Brussels Sprouts | Spinach |
|---|---|---|
| Calories | 43 | 23 |
| Protein | 4g | 2.9g |
| Carbs | 9.6g | 3.6g |
| Fat | 0.6g | 0.4g |
| Fiber | 4.78g | 2.2g |
| Sugar | — | 0.42g |
| Sodium | 25.7mg | 79mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.06g |
| Potassium | 477mg | 558mg |
| Vitamin A | — | 469mcg |
| Vitamin C | 143mg | 28.1mg |
| Calcium | 38.6mg | 99mg |
| Iron | 0.73mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g 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 — 1.1g more than Spinach.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Brussels Sprouts or Spinach better for weight loss?
For weight loss, Spinach is the better choice. Brussels Sprouts has 43 calories and 3.98g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Brussels Sprouts or Spinach?
Brussels Sprouts has more protein per serving. Brussels Sprouts provides 3.98g and Spinach provides 2.86g of protein.
Can I eat both brussels sprouts and spinach together?
Yes! Combining brussels sprouts and spinach gives you 66 calories and 6.84g protein. This combination can work well as part of a balanced meal.