Are Brussels Sprouts Keto?

Cruciferous Vegetable
Brussels Sprouts sticker illustration
KETO VERDICTMODERATE

Brussels sprouts are moderately keto-friendly. With ~5.2g net carbs per 100g, they're higher than many greens but still workable with portion control. Enjoy roasted or sautéed in fat as part of a balanced keto plate.

Brussels sprouts are moderately keto-friendly. With ~5.2g net carbs per 100g, they're higher than many greens but still workable with portion control. Enjoy roasted or sautéed in fat as part of a balanced keto plate.

  • Net carbs (100g)5.2g
  • Protein (100g)3.4g
  • Fat (100g)0.3g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100g (raw)

Net Carbs
5.2g
Total Carbs
8.9g
Fiber
3.7g
Protein
3.4g
Fat
0.3g
Calories
43

Source: USDA FoodData Central

HOW TO ENJOY IT ON KETO

  • Moderate net carbs (~5.2g/100g) can fit most keto plans with measured portions
  • High fiber (3.7g/100g) supports satiety and digestive health
  • Micronutrient-dense—notably vitamins C and K
  • More protein than many vegetables for added fullness
  • Takes well to roasting/sautéing in fat for better keto macro balance

HEALTH BENEFITS

  • Rich in antioxidants including kaempferol and sulforaphane
  • Supports bone health with high vitamin K content
  • May help reduce inflammation through cruciferous phytochemicals
  • Compounds may support natural detoxification pathways
  • Good source of folate for cell function and growth
  • May support heart health and healthy glycemic response

PREPARATION SUGGESTIONS

ROASTED WITH BACON

Halve sprouts and roast at 400°F (205°C) with bacon pieces for 25–30 minutes; the rendered fat adds flavor and crisp edges.

SAUTÉED WITH GARLIC

Quarter and sauté in butter with minced garlic until golden and tender; finish with parmesan and black pepper.

SHREDDED RAW SALAD

Thinly slice raw sprouts and toss with olive oil, lemon juice, parmesan, and toasted almonds for crunch.

AIR FRIED

Toss halved sprouts with avocado oil and seasonings. Air fry at 375°F (190°C) for 15–20 minutes, shaking halfway.

BRAISED IN CREAM

Sauté sprouts in butter, then add heavy cream and simmer until tender for a rich keto side.

PAN-ROASTED

Sear cut-side down in a hot skillet to caramelize; finish in the oven. Add a splash of balsamic vinegar sparingly.

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