Brussels sprouts protein: ~4 g per cooked cup and ~3.4 g per 100 g raw, based on USDA-linked data.
Looking to boost plant protein with a green that cooks fast and tastes great? Brussels sprouts bring more protein than most leafy greens per bite, along with fiber and B-vitamins. This guide shows exact protein numbers by portion, how cooking shifts those numbers, the amino acids you get, and easy ways to build protein-forward plates with this veggie.
Brussels Sprouts Protein Per 100 Grams Guide
Per weight, raw heads land at roughly 3.4 grams of protein per 100 grams. Boiled and drained sprouts show about 2.6 grams per 100 grams, yet a cooked cup weighs more, so a serving can still deliver a solid bump. The figures below use current nutrition datasets that draw on the USDA database and list serving sizes you actually cook with. Raw values come from the “1 cup (88 g)” and “100 g” entries; cooked values use “1 cup (156 g)” and “100 g.”
Protein By Portion And Prep
| Portion | Protein (g) | Source/Notes |
|---|---|---|
| 100 g, raw | 3.4 | USDA-linked dataset for raw (per 100 g). Raw Brussels Sprouts data |
| 1 cup, raw (88 g) | 3.0 | Listed per cup on the same page. |
| 100 g, cooked (boiled, drained) | 2.6 | USDA-linked dataset for cooked (per 100 g). Cooked sprouts data |
| 1 cup, cooked (156 g) | 4.0 | Listed per cup on the cooked page. |
| 1 sprout, raw (~19 g) | ~0.6 | Taken from the raw page’s “1 sprout” size; ~ value calculated from per-100 g data on that page. |
| 1 sprout, cooked (~21 g) | ~0.5 | Taken from the cooked page’s “1 sprout” size; ~ value calculated from per-100 g data on that page. |
Why The Numbers Shift With Cooking
Boiling changes water weight. Per 100 g, cooked heads show less protein than raw because more water sits in the tissues. Per cup, the story flips: a cooked cup is heavier than a raw cup, so total protein per serving climbs. That’s why you’ll see 4 g per cooked cup next to ~3 g per raw cup, while the per-100 g line favors raw.
Amino Acids You Actually Get
Sprouts contribute all nine essential amino acids in small amounts, led by threonine, phenylalanine, valine, and lysine for a vegetable. On the cooked page, a 1-cup serving lists histidine ~89 mg, isoleucine ~156 mg, leucine ~178 mg, lysine ~181 mg, methionine ~37 mg, phenylalanine ~115 mg, threonine ~142 mg, tryptophan ~44 mg, and valine ~183 mg. Those amounts add variety to a day’s amino acid mix and pair well with grains, beans, tofu, or eggs for a stronger overall profile. Data for raw cups show similar patterns with lower totals due to weight. (See the linked raw and cooked entries above.)
Protein Quality, In Short
Protein quality is commonly scored with PDCAAS, a method used by FAO/WHO to rate how well a protein meets amino acid needs after digestibility is considered. Animal proteins and soy fare near the top, while most vegetables land lower due to limiting amino acids and lower density. The fix is simple: build meals that combine plant foods during the day. You don’t need them in the same bite; varied sources across meals work well. PDCAAS overview (FAO/WHO adoption)
How Much Do You Need Each Day?
General guidance for adults lands around 0.8 g of protein per kilogram of body weight per day. A 68-kg person (150 lb) would aim near 54 g daily; a 82-kg person (180 lb) near 66 g. Needs can shift with age, training, or pregnancy; talk with a dietitian for tailored targets. Reference: nitrogen balance–based recommendations in peer-reviewed work. Protein RDA review
What That Looks Like With Sprouts
Sprouts alone won’t carry the full day, but they earn a spot on the plate. Two cooked cups give ~8 g. Pair that with a cup of cooked beans, a block of tofu, Greek yogurt, tempeh, eggs, chicken, or fish to reach your number. On plant-only plates, add legumes, soy foods, nuts, and seeds across meals.
Portion Math You Can Use Tonight
Build A 20-Gram Boost
- Cooked sprouts, 2 cups → ~8 g
- Cooked green peas, 1 cup → ~8–9 g
- Olive oil, lemon, and herbs → flavor without changing protein
That plate lands around 16–17 g from plants before adding a topper like toasted pumpkin seeds or a scoop of hummus.
Mix With A Protein Anchor
- Seared salmon or baked tofu as the anchor
- Roasted sprouts as the side → 1 cup cooked → ~4 g
- Quinoa or brown rice adds more amino acids
Cook Smart For Taste And Texture
Roast
Halve large heads, toss with oil, salt, and pepper. Roast at high heat until edges brown. Roasting keeps shape and concentrates flavor.
Sauté
Shred or quarter. Quick-pan with garlic and a splash of broth. Finish with lemon. Easy on weeknights.
Steam Or Boil
Cook until just tender. Drain well so plates don’t water out. A drizzle of tahini or yogurt sauce adds creaminess and a little protein.
Pairings That Raise Total Protein
Plant-Based Plates
- Sprout-and-chickpea tray bake with cumin and paprika
- Warm grain bowl: quinoa, roasted sprouts, edamame, pumpkin seeds
- Pasta toss: whole-wheat penne, sprouts, white beans, parmesan or vegan parm
Omnivore Plates
- Sheet-pan chicken thighs with sprouts and carrots
- Pan-seared steak slices over garlicky sprouts
- Shrimp and sprouts stir-fry with rice
How Sprouts Stack Up To Other Veg
Per 100 g, the protein number beats many salad greens and sits close to crucifers like broccoli. Legumes such as green peas climb higher.
Veg Protein Comparison (Per 100 g)
| Food (State) | Protein (g) | Source |
|---|---|---|
| Brussels sprouts (raw) | 3.4 | MyFoodData raw |
| Broccoli (raw) | ~2.8 | MyFoodData broccoli |
| Spinach (raw) | ~2.9 | MyFoodData spinach |
| Green peas (cooked) | ~5.4 | MyFoodData peas |
Label Reading And Grocery Tips
Fresh
Look for tight, firm heads with bright green leaves. Smaller heads cook evenly and taste sweeter. Keep unwashed in a breathable bag in the fridge. Whole stalks last longer and can be trimmed as you cook.
Frozen
Frozen bags work well for weeknight trays and pan sautés. Protein values track close to cooked numbers by weight. Thaw on a sheet pan for quicker browning.
Prep For Protein-Forward Meals
- Batch roast 2–3 pans on Sunday; reheat in a hot skillet
- Shred a few cups for quick eggs, tofu scrambles, or fried rice
- Blend a handful into pesto with nuts or seeds for a little extra protein
Common Questions, Answered In One Place
Is This A “High-Protein” Food?
By density, legumes, soy foods, dairy, eggs, meat, and fish sit higher. Sprouts help round out the day’s total and bring fiber, vitamin C, vitamin K, folate, and minerals along for the ride.
Raw Or Cooked For Protein?
Per 100 g, raw edges out cooked. Per cup, cooked often wins due to higher serving weight. Choose the prep that fits your dish; the difference is small across a day of meals.
Best Time To Eat For Protein Gains?
Distribute protein across meals. A steady spread helps muscle repair better than a single large hit. Pair sprouts with a strong protein anchor at lunch and dinner.
Quick Takeaways You Can Act On
- Per cup cooked: ~4 g protein
- Per 100 g raw: ~3.4 g protein
- Combine with beans, soy, dairy, eggs, meat, or fish to lift total protein
- Roast, sauté, or steam until just tender for best texture
- Keep a bag of frozen sprouts for fast midweek meals
Sources And Data Notes
All numbers shown for raw and cooked entries come from nutrition pages that cite USDA FoodData Central and list both “per 100 g” and common household measures. Protein recommendations in this article reference peer-reviewed literature that reports the 0.8 g/kg/day target for the general adult population.