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On keto, some foods like steak and chicken are easy to enjoy in abundance — but with low carb vegetables, it’s harder to tell which options are best. Where do brussels sprouts (sometimes misspelled “brussel sprouts”) stand? Are brussels sprouts keto? Let’s go over nutrition and carbs in brussels sprouts, and safe ways to enjoy them on a low carb lifestyle.
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Are Brussels Sprouts Keto Friendly?
Yes, brussels sprouts are perfect for a ketogenic lifestyle! Along with other cruciferous veggies like kale and cauliflower, you can enjoy brussels sprouts often on a keto diet.
Are brussels sprouts low carb as well? Also yes! These are an easy and healthy choice for a low carbohydrate diet.
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How Many Carbs In Brussels Sprouts?
Do brussels sprouts have carbs? They do, but you can enjoy a fairly large serving without kicking yourself out of ketosis. One cup of raw brussels sprouts contains 7.9 grams total carbs [*].
What about net carbs in brussels sprouts? Since they are rich in fiber, brussels sprouts net carbs add up to 4.5 grams for the same 1-cup serving size.
How many carbs in brussels sprouts cooked?
After you cook them, will brussels sprouts carb count stay low? Yes! A half-cup serving of boiled brussels sprouts contains 5.5 grams total carbs and 3.5 grams net carbs [*].
The chart below summarizes brussels sprouts carbs for raw and cooked servings:
|Serving Size||Total Carbs||Net Carbs|
|1 cup, raw (88g)||7.9g||4.5g|
|1/2 cup, cooked (78g)||5.5g||3.5g|
Brussels Sprouts Nutrition & Health Benefits
For all the nutrients they contain, brussels sprouts also have have strong macros for anyone looking to keep carbs low. Here are the full nutrition facts for a cup of raw brussels sprouts:
- 38 calories
- 0.3 grams of fat
- 0 mg cholesterol
- 3 grams of protein
- 7.9 grams of carbohydrates
Brussels sprouts are rich in antioxidants, including vitamin C and vitamin A, that may help reduce inflammation and risk of chronic diseases like diabetes [*, *]. The alpha-lipoic acid (ALA) in brussels sprouts is also linked to improved insulin sensitivity for individuals with diabetes [*].
Brussels sprouts are a treasure trove of essential minerals, including calcium, potassium, magnesium, and phosphorus, and are naturally low in sodium. They are also rich in vitamin K, which helps blood clot.
Top 5 Keto Brussels Sprouts RecipesPin It For Later!
Best Keto Brussels Sprout Recipes
Some compounds in brussels sprouts contain sulfur, which can create “stinky” results in recipes… but it’s easy to avoid! Like other leafy green veggies, brussels sprouts taste delicious with the right preparation. Try these low carb brussels sprouts ideas…
Keto Roasted Brussels Sprouts
It’s easy to make roasted brussels sprouts keto, complete with toasty outer leaves and a sprinkle of flavor from garlic and black pepper. If you don’t have fresh ones, you can even make frozen brussels sprouts!
Get The Roasted Brussels Sprouts Recipe
Keto Brussels Sprout Casserole
Keto brussels sprouts with bacon are the ultimate combo. Add a creamy cheese sauce for a side dish so decadent, you won’t believe it’s gluten-free.
Get The Keto Brussels Sprouts Casserole Recipe
Air Fryer Brussels Sprouts
With 4 ingredients and 10 minutes, you can cook up a crispy, healthy side dish!
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Keto Brussels Sprout Salad
This hearty salad doesn’t skimp on flavor — it layers in goodies like dried cranberries, crunchy walnuts, and blue cheese, and coats them in a creamy olive oil and dijon mustard dressing.
Get The Brussels Sprout Salad Recipe
Keto Bacon Wrapped Brussels Sprouts
Maple and bacon flavors infuse every sprout — guaranteed to wow picky eaters!
Get The Bacon Wrapped Brussels Sprouts Recipe
Pan Fried Brussels Sprouts
With simple ingredients and perfectly charred edges, this is one is one keto brussels sprouts recipe you’ll make on repeat.
Get The Pan Fried Brussels Sprouts Recipe
Conclusion: Can You Eat Brussels Sprouts On Keto?
Thanks to their low carbohydrates, brussels sprouts are easy to enjoy on a ketogenic diet. Use them in low carb recipes to make them work even better with your macros.