Brussels sprouts are one of the most keto-friendly cruciferous vegetables: a 100 g serving of raw sprouts contains roughly 8.95 g of total carbohydrate, but about 3.8 g is dietary fiber, leaving about 5.2 g of net carbs. Because fiber passes through the body largely undigested, many low-carb and keto dieters subtract it from the carbohydrate total when planning their daily macros.
This Brussels Net Carbs Calculator works out the net carbohydrate content of any serving for you. Enter your portion in grams, cups, ounces, or individual sprouts, choose raw or boiled sprouts, and the tool subtracts fiber — plus any sugar alcohols if you are tracking a mixed dish — to show your actual digestible carbs.
Whether you follow a strict ketogenic diet, manage blood sugar, or simply want more accurate macros, this quick calculator saves you from doing the math by hand.
🥦 Brussels Sprouts Net Carbs Calculator
How to Use This Tool
Start by selecting whether your sprouts are raw or cooked (boiled). The calculator uses different USDA nutrition values for each, because cooking changes both the water content and the amounts of carbohydrate and fiber per 100 g. Next enter your serving size in the number box and choose the matching unit: grams, cups, ounces, or individual sprouts. The quick-fill buttons below the input set common portions instantly. If you are analyzing a recipe or mixed dish and know the sugar-alcohol content of the whole serving, add that number in grams — otherwise leave it at 0. Press Calculate Net Carbs to see total carbohydrates, dietary fiber, and net carbs for your exact portion, plus the net-carb density per 100 g.
How Net Carbs Are Calculated
The standard low-carb formula is:
Dietary fiber is subtracted because humans do not have the enzymes to break down most fiber into absorbable glucose. It passes through the digestive tract mostly intact, so it contributes little to blood sugar or insulin response. Sugar alcohols are partially absorbed depending on the type (erythritol, xylitol, maltitol, etc.), but many keto trackers subtract them too. Brussels sprouts naturally contain no sugar alcohols, so the field is mainly useful when you combine sprouts with a sweetened sauce or dressing.
For raw Brussels sprouts, the values per 100 g are approximately 8.95 g of total carbohydrate and 3.8 g of dietary fiber, giving:
The calculator scales these percentages by your actual portion weight. For example, a 250 g serving of raw sprouts supplies 22.4 g total carbs and 9.5 g fiber, leaving about 12.9 g net carbs.
Worked Examples
Example 1 — One cup of raw sprouts. Select raw, amount 1, unit cups. The calculator uses about 88 g per cup. Total carbs = 8.95 × 0.88 = 7.9 g; fiber = 3.8 × 0.88 = 3.3 g; net carbs = 7.9 − 3.3 = 4.5 g.
Example 2 — Six boiled sprouts. A medium boiled sprout weighs about 19 g, so 6 sprouts is roughly 114 g. With cooked values of 7.1 g carbs and 2.6 g fiber per 100 g, net carbs = (114/100) × (7.1 − 2.6) = 5.1 g.
Example 3 — 100 g raw sprouts with a sweet glaze. If the glaze adds 6 g of sugar, that sugar is already carbohydrate, so total carbs rise to 14.95 g and net carbs become 11.15 g — a useful reminder that toppings count.
Nutritional Reference Table
The table below summarizes the values used by this calculator. Values are approximate and rounded from USDA FoodData Central.
| Serving | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Raw, 100 g | 8.95 g | 3.8 g | 5.15 g |
| Raw, 1 cup (88 g) | 7.9 g | 3.3 g | 4.5 g |
| Cooked, boiled, 100 g | 7.1 g | 2.6 g | 4.5 g |
| Cooked, boiled, 1 cup (156 g) | 11.1 g | 4.1 g | 7.0 g |
| 1 medium sprout (19 g) | 1.7 g | 0.7 g | 1.0 g |
Source: USDA FoodData Central.
Tips & Common Mistakes
- Weigh before cooking. The standard nutrition panel on frozen sprouts is usually for the frozen, uncooked product. If you weigh after boiling, water absorption can change the weight; a cup of cooked sprouts weighs about 156 g because the leaves soften and pack more tightly.
- Do not subtract fiber twice. If a product label already shows "net carbs," that number has already had fiber removed. Only use your own total-carb and fiber figures when entering custom data.
- Consider the cooking fat. Roasting Brussels sprouts with olive oil or butter adds calories and fat but not carbohydrates. Keep the oil separate in your macro log.
- Watch sauces. Balsamic glaze, honey, or sweet chili sauce can add 5–15 g of carbs per tablespoon. The sugar-alcohol field in the tool helps when a sauce uses sugar alcohols.
Frequently Asked Questions
- Are Brussels sprouts keto-friendly? Yes. A half-cup serving of raw sprouts has about 2.3 g net carbs, so you can easily fit them into a 20–50 g daily net-carb budget. They also provide vitamin K, vitamin C, and fiber.
- Does boiling remove carbs? Boiling does not remove carbohydrates, but it does change the weight per volume. The carbohydrate percentage per 100 g drops slightly because the sprouts absorb water. That is why this calculator uses a separate set of values for boiled sprouts.
- Can I subtract all of the fiber? For low-carb tracking, most people subtract all dietary fiber. The reality is that some fiber is fermented by gut bacteria and can produce a small amount of energy, but the effect on blood sugar is minimal for most keto dieters.
- Where do the nutrient numbers come from? The default values are rounded from USDA FoodData Central for raw and boiled Brussels sprouts. Different brands and cooking methods can vary slightly.
- What about frozen Brussels sprouts? Frozen sprouts without sauce use the same raw nutrient values as fresh. After thawing or cooking, use the cooked values and weigh the portion in the state shown on the package.
If you are comparing net carbs across vegetables, this Brussels sprouts tool works alongside bean carbohydrate calculator and peach net carbs calculator to keep your daily carb budget accurate.