Brussels Sprouts vs Zucchini
Side-by-side nutrition comparison per serving. See which fits your goals better.
Short answer
Brussels Sprouts has more protein than Zucchini: 4g vs 1.2g per 100g.
Zucchini has fewer calories: 17 vs 43 per 100g (Brussels Sprouts).
Quick Verdict
Best for weight loss
Zucchini
Best for muscle gain
Brussels Sprouts
Best for low-carb
Zucchini
Macro Comparison
Brussels Sprouts: 100g (100g) | Zucchini: 100g (100g)
43
Brussels Sprouts
17
Zucchini
3.98g
Brussels Sprouts
1.21g
Zucchini
9.62g
Brussels Sprouts
3.11g
Zucchini
0.57g
Brussels Sprouts
0.32g
Zucchini
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
37%
Brussels Sprouts
28%
Zucchini
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| Nutrient | Brussels Sprouts | Zucchini |
|---|---|---|
| Calories | 43 | 17 |
| Protein | 4g | 1.2g |
| Carbs | 9.6g | 3.1g |
| Fat | 0.6g | 0.3g |
| Fiber | 4.78g | 1g |
| Sugar | — | 2.5g |
| Sodium | 25.7mg | 8mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 0.08g |
| Potassium | 477mg | 261mg |
| Vitamin A | — | 10mcg |
| Vitamin C | 143mg | 17.9mg |
| Calcium | 38.6mg | 16mg |
| Iron | 0.73mg | 0.37mg |
Which Should You Choose?
For weight loss
Choose Zucchini. With 17 calories and 1.21g 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 — 2.8g more than Zucchini.
For low-carb diets
Choose Zucchini with 3.11g carbs per serving.
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Take the free quizCommon Questions
Is Brussels Sprouts or Zucchini better for weight loss?
For weight loss, Zucchini is the better choice. Brussels Sprouts has 43 calories and 3.98g protein per serving, while Zucchini has 17 calories and 1.21g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Brussels Sprouts or Zucchini?
Brussels Sprouts has more protein per serving. Brussels Sprouts provides 3.98g and Zucchini provides 1.21g of protein.
Can I eat both brussels sprouts and zucchini together?
Yes! Combining brussels sprouts and zucchini gives you 60 calories and 5.1899999999999995g protein. This combination can work well as part of a balanced meal.