Are Brussels sprouts keto?
Keto in moderation 4.6 g net carbs per one cup (88 g) — 23% of a 20 g keto day.
Short answer: In moderation. One cup (88 g) of brussels sprouts: 4.6 g net carbs — 23% of a strict 20 g keto day — with 0.3 g fat and 3 g protein.
Log brussels sprouts in KetoraFree. Weigh it once and Ketora remembers your portion.
Brussels sprouts are moderate rather than very low, so they work as a side rather than a large base. Roasted with bacon they suit keto well.
How brussels sprouts fits a keto carb budget
On a 20 g day, one serving uses 23% of your budget, leaving 15.4 g for everything else. Measure portions rather than eyeballing them.
Worked example. 88 g of brussels sprouts = 7.9 g total carbs − 3.3 g fibre = 4.6 g net carbs, 0.3 g fat, 3 g protein and 38 kcal.
Portion is everything here. Weigh it the first few times, and use the keto macro calculator to see how much room your own carb budget leaves.
Nutrition facts
| Nutrient | Per 100 g | Per one cup (88 g) |
|---|---|---|
| Calories | 43 kcal | 38 kcal |
| Fat | 0.3 g | 0.3 g |
| Protein | 3.4 g | 3 g |
| Total carbohydrate | 9 g | 7.9 g |
| Fibre | 3.8 g | 3.3 g |
| Net carbs | 5.2 g | 4.6 g |
Where the energy comes from:
How to eat brussels sprouts on keto
- Halve and roast cut-side down for caramelised edges.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Cabbage (one cup shredded) | 2.9 g | 1.7 g |
Keto recipes with brussels sprouts
Compared with other vegetables
Brussels sprouts ranks #18 of 26 vegetables in our database by net carbs per 100 g (lowest first). Most non-starchy vegetables fit easily; roots and tubers are where carbs climb.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Kale | 0.3 g | 0.1 g |
| Lettuce (romaine) | 1.2 g | 1.1 g |
| Spinach | 1.4 g | 0.8 g |
| Celery | 1.4 g | 1.1 g |
| Pickles (dill) | 1.4 g | 0.9 g |
| Asparagus | 1.8 g | 1.7 g |
See all vegetables ranked by net carbs →
Frequently asked questions
How many net carbs are in brussels sprouts?
Brussels sprouts has about 5.2 g of net carbs per 100 g (9 g total carbohydrate minus 3.8 g fibre), and about 4.6 g per one cup (88 g).
Can you eat brussels sprouts on keto?
In measured portions. One one cup uses about 23% of a 20 g day, so plan the rest of the day around it.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.