Brownie square calories come to 203 for one medium 50 g square without icing, and 405 per 100 g. The number to notice is sugar: a medium square carries 18.3 g of it, and 61% of the calories come from carbs. Size matters more than recipe here, since a large square jumps to 365.
203kcal
1 medium square · 50 g, without icing
5%protein
2.4 gProtein
32 gCarbs
8.2 gFat
How to burn off 203 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Without icing · per 50 g
Calories
203 kcal
Protein
2.4 g
Carbohydrate
32 g
Fat
8.2 g
Saturated fat
2.1 g
Cholesterol
9 mg
Sodium
143 mg
Potassium
75 mg
Iron
1.1 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 →
Brownie square: 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
1 medium (50 g)
203
2.4 g
32 g
8.2 g
143 mg
10%
1 large (90 g)
365
4.3 g
57.5 g
14.7 g
257 mg
18%
1 small (30 g)
122
1.4 g
19.2 g
4.9 g
86 mg
6%
100 g
405
4.8 g
63.9 g
16.3 g
286 mg
20%
3 × 1 medium (50 g)
608
7.2 g
429 mg
5 × 1 medium (50 g)
1,013
12 g
715 mg
A large square is a 365-calorie dessert
Brownie squares have no standard size, so the calorie count follows the knife. A small 30 g square has 122 calories, a medium 50 g square has 203, and a large 90 g square reaches 365. That large square alone is 18% of the daily value for calories, against 10% for the medium and 6% for the small.
Seconds add up fast. Two medium squares weigh 100 g and come to 405 calories, three reach 608, and five land at 1,013 calories with 715 mg of sodium. Bakery and coffee-shop brownies often look closer to the large size than the medium one. If you are guessing, weigh one once and you will know which row applies.
Cutting the pan smaller is the easiest lever you have. A small square still delivers the full chocolate hit for 122 calories and 11 g of sugar, instead of 203 calories and 18.3 g for a medium. Same recipe, same pan, fewer calories per piece.
Carbs supply 61% of the calories, fat 35%
Per 100 g, a plain brownie has 63.9 g of carbs, 16.3 g of fat and just 4.8 g of protein. That splits into 61% of calories from carbs, 35% from fat and 5% from protein. It is a sugar-and-fat food, which is exactly what a brownie is supposed to be.
Most of those carbs are sugar. Of the 32 g of carbs in a medium square, 18.3 g is sugar and only 1.1 g is fiber. A large square brings 57.5 g of carbs, and 32.9 g of that is sugar. Fat follows the same pattern by size: 4.9 g in a small square, 8.2 g in a medium and 14.7 g in a large.
Protein barely registers. A medium square has 2.4 g, which is 5% of the daily value. If you want something that holds you until the next meal, a brownie will not do that job on its own.
Sugar is the row to watch, sodium the quiet surprise
At 36.6 g of sugar per 100 g, more than a third of a brownie's weight is sugar. A small square holds 11 g, a medium 18.3 g and a large 32.9 g. No percent daily value is listed for sugar here, so weigh it against whatever else sweet you eat that day.
Sodium is the number people miss. A plain brownie has 286 mg per 100 g, so a medium square carries 143 mg, or 6% of the daily value, and a large one 257 mg, or 11%. That is not salty-snack territory, but if you track sodium closely, a couple of brownies do count.
Saturated fat sits at 4.2 g per 100 g and cholesterol at 17 mg per 100 g. Neither is the headline for a baked dessert like this. Sugar and portion size are what actually move your totals.
One medium square fits; the second one is the problem
A medium square at 203 calories fits most days as a planned dessert. The trouble is rarely the first square. It is the second and third, which take you to 405 and then 608 calories without much extra satisfaction.
With little protein and only 1.1 g of fiber per medium square, a brownie works better after a meal than as a standalone snack. Eaten after a plate with protein and vegetables, it lands on a fuller stomach, and stopping at one gets easier. A glass of milk alongside adds protein the brownie lacks.
These numbers describe a brownie without icing. Frosted squares, such as Charlotte's Cream Cheese Frosted Brownie Square, add a layer on top, so log them as their own item. BodyPal can log a brownie from a photo, which helps when the square is a bakery size you cannot weigh.
How does brownie square compare?
Here is how a plain brownie square stacks up against a brownie bite, a frosted brownie and a cosmic brownie, per 100 g and per usual serving.
Verdict: For the fewest calories pick the brownie bite: it has the same 405 per 100 g, but a 28 g bite is only 113 calories. Skip the frosting if you are counting, since the frosted brownie runs 440 per 100 g with 24 g of fat.
Most popular brownie square brands in the United States
Several of these are candy-style chocolate squares rather than baked brownies, so their per-100 g numbers run higher than the plain brownie above. Source: manufacturer labels / USDA FoodData Central.
Brownie square FAQs
How many calories are in one brownie square?
A medium 50 g brownie square without icing is about 203 calories. A small 30 g square is 122 calories and a large 90 g square is 365.
Is a brownie square good for weight loss?
A brownie square is energy dense at 405 calories per 100 g, with 36.6 g sugar and 16.3 g fat per 100 g. One medium square adds 203 calories to the day.
Brownie square or brownie bite: which has more calories?
Both come in at 405 calories per 100 g, so the difference is size: a 50 g square is 203 calories against 122 for a 30 g bite-size piece.
How much sugar is in a brownie square?
A medium 50 g square has about 18.3 g of sugar and 32 g of total carbs. Per 100 g that is 36.6 g sugar and 63.9 g carbs.
How many carbs are in a brownie square?
A medium 50 g brownie square has 32 g of carbs, including 18.3 g of sugar and 1.1 g of fiber. A small 30 g square has 19.2 g, and a large 90 g square has 57.5 g.
How many calories are in a small brownie square?
A small 30 g brownie square without icing has 122 calories, 6% of the daily value. It carries 4.9 g of fat and 11 g of sugar, which makes it the easiest size to fit into a day.
How many calories are in a large brownie?
A large 90 g brownie square has 365 calories, 18% of the daily value. It also brings 14.7 g of fat, 32.9 g of sugar and 257 mg of sodium, so treat it as a full dessert, not a nibble.
How many calories are in 100 g of brownie?
Plain brownie without icing has 405 calories per 100 g, with 63.9 g of carbs, 16.3 g of fat and 4.8 g of protein. That 100 g is the same as two medium squares.
