Broccoli sprouts calories come to 10 for a half cup (28 g) and 36 per 100 g. Note the split: protein and carbs each supply 50% of the calories and fat supplies 0%. Few vegetables lean that hard toward protein, though the grams per serving stay small.
10kcal
1 half cup · 28 g, packaged, per label
50%protein
1 gProtein
1 gCarbs
0 gFat
How to burn off 10 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 28 g
Calories
10 kcal
Protein
1 g
Carbohydrate
1 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
0 mg
Potassium
0 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Broccoli sprouts: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Half Cup (28 g)
10
1 g
1 g
0 g
0 mg
1%
Wegmans Quarter Cup (24 g)
10
1 g
1 g
0 g
5 mg
1%
100 g
36
3.6 g
3.6 g
0 g
0 mg
2%
3 × Half Cup (28 g)
30
3 g
0 mg
5 × Half Cup (28 g)
50
5 g
0 mg
A half cup is a 10-calorie topping
The default serving is a half cup, and it weighs just 28 g because sprouts are light and airy. That loose handful has 10 calories, 1 g protein, 1 g carbs and 1 g fiber. It covers about 1% of the daily calorie value. Wegmans labels a quarter cup at 24 g, and that smaller scoop also lists 10 calories.
Even generous piles barely move the total. Two half cups (56 g) come to 20 calories, three (84 g) come to 30, and five half cups, a full 140 g, reach only 50 calories. That last amount is a big salad's worth of sprouts. It still brings 5 g protein along with it.
So the portion question is rarely about calories. It is about volume. Sprouts compress, which means a loosely filled cup and a tightly packed one can weigh quite different amounts. If you log by weight, the 100 g figure of 36 calories is the most reliable anchor, and a kitchen scale settles any doubt in seconds.
Protein and carbs split the calories 50/50
Per 100 g, broccoli sprouts carry 3.6 g protein, 3.6 g carbs and 0 g fat. The calorie split follows directly: 50% from protein, 50% from carbs, 0% from fat. Mature broccoli and brussels sprouts, by contrast, get most of their energy from carbohydrate, as the comparison table below shows.
Look closer at the carbs and the picture gets better. All 3.6 g of carbohydrate per 100 g is listed as fiber, and sugars read 0. On the label, there is no sugar or starch left over once the fiber is counted. That is about as lean as a plant food label gets.
Keep the scale in perspective, though. A half cup gives 1 g protein, which is 2% of the 50 g daily value, and even 100 g reaches only 7%. The ratio is impressive; the grams are modest. Sprouts raise the protein share of a plate without carrying the meal on their own.
Sodium, fat and sugar all read zero
The packaged Sun Sprout label lists 0 mg sodium, 0 g saturated fat, 0 mg cholesterol and 0 g sugars per 100 g. That makes sprouts one of the cleanest rows you will see on any nutrition table. The Wegmans quarter cup lists 5 mg sodium, which still rounds to 0% of the 2300 mg daily value.
Fiber is the number that stands out. Each half cup brings 1 g, and 100 g brings 3.6 g against a 28 g daily value. Because sprouts tend to go on several things at once, that fiber adds up across a sandwich, a bowl and a side salad over the course of a day.
Potassium shows 0 on this label. That reflects what the package declares rather than a figure you should rely on, so treat it as missing data instead of a true zero. Every other row on the card is consistent: tiny calories, no fat, and carbs that are entirely fiber.
Use them for crunch, pair them for fullness
At 10 calories a half cup, sprouts are close to a free addition. They fit on sandwiches, wraps, grain bowls, avocado toast and omelets, where they add crunch and volume without shifting the calorie count. Their mild, peppery bite also stands in nicely for lettuce on a burger or in a pita.
Because the grams of protein and fat are small, sprouts will not keep you full by themselves. Pair them with something that carries the meal: eggs, chicken, beans, tofu, cheese or a dressing with some fat. The sprouts then add fiber and bulk to a plate that already has staying power, which is exactly the job they do best.
If you watch calories closely, the sprouts are rarely the item to worry about; the dressing, bread or spread next to them is. Weigh those, eyeball the sprouts, and the total will stay accurate. BodyPal can also log a sprout-topped sandwich from a photo.
How does broccoli sprouts compare?
Here is how broccoli sprouts stack up against brussels sprouts, cooked broccoli and a broccoli crown, per 100 g and per usual serving.
Verdict: Calories barely separate them: broccoli sprouts and brussels sprouts both sit at 36 per 100 g, cooked broccoli at 35 and a broccoli crown at 34. For the most protein per bite pick broccoli sprouts at 3.6 g per 100 g; for a bigger, more filling plate pick cooked broccoli or a crown, which give a 78 g or 148 g serving for 27 or 50 calories.
Most popular broccoli sprouts brands in the United States
How many calories are in a half cup of broccoli sprouts?
A half cup (28 g) serving of broccoli sprouts is about 10 calories. Per 100 g the figure is 36 calories.
Are broccoli sprouts good for weight loss?
A half cup of broccoli sprouts is only about 10 calories, with 3.6 g of fiber and 0 g of fat per 100 g.
Broccoli sprouts vs brussels sprouts: which has fewer calories?
They are about the same: broccoli sprouts run 36 calories per 100 g and brussels sprouts also run 36.
How much protein is in broccoli sprouts?
A half cup (28 g) serving has about 1.0 g of protein. Per 100 g broccoli sprouts have 3.57 g of protein and 3.6 g of fiber.
How many calories are in 100 g of broccoli sprouts?
100 g of broccoli sprouts has 36 calories, with 3.6 g protein, 3.6 g carbs and 0 g fat. That is about 2% of the daily calorie value, so even a large serving barely registers.
How many calories are in a quarter cup of broccoli sprouts?
A Wegmans quarter cup (24 g) lists 10 calories, the same as a half cup (28 g) on the Sun Sprout label. Both servings carry 1 g protein, 1 g carbs and 1 g fiber.
Do broccoli sprouts have any sugar or fat?
No. The label lists 0 g sugars and 0 g fat per 100 g, along with 0 g saturated fat and 0 mg cholesterol. Their 3.6 g of carbs per 100 g are all fiber.
How much fiber is in broccoli sprouts?
A half cup of broccoli sprouts has 1 g fiber, and 100 g has 3.6 g. The daily value for fiber is 28 g, so sprouts add a small but steady amount to a meal.
Are broccoli sprouts high in sodium?
No. The Sun Sprout label lists 0 mg sodium per half cup and per 100 g. The Wegmans quarter cup lists 5 mg, which is still 0% of the daily value.
