Broccoli vs Brussels Sprouts
Side-by-side macro comparison. Broccoli vs Brussels Sprouts per their standard serving sizes.
Macro Comparison Table
| Macro | Broccoli | Brussels Sprouts | Difference |
|---|---|---|---|
| Calories | 34 cal | 38 cal | -11% Broccoli |
| Protein | 2.8g | 3g | -7% Broccoli |
| Carbs | 7g | 8g | -12% Broccoli |
| Fat | 0.4g | 0.3g | +33% Broccoli |
Differences shown relative to Broccoli. Positive = Broccoli has more.
Quick Take
Broccoli delivers 34 calories per serving with 2.8g protein, 7g carbs, and 0.4g fat. Brussels Sprouts delivers 38 calories with 3g protein, 8g carbs, and 0.3g fat. The most meaningful difference: they're within 4 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Broccoli gives you 4 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Broccoli delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Brussels Sprouts brings 38 calories — useful when you're chasing a surplus and struggling to eat enough. Brussels Sprouts delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Broccoli and Brussels Sprouts are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Broccoli or Brussels Sprouts?
Brussels Sprouts has more protein: 3g vs 2.8g per serving. That's a difference of 0.20000000000000018g.
Which has fewer calories, Broccoli or Brussels Sprouts?
Broccoli has 34 calories per serving vs 38 calories in Brussels Sprouts — a difference of 4 calories.
Is Broccoli or Brussels Sprouts better for keto?
Broccoli is the better keto choice at 7g carbs per serving vs 8g carbs in Brussels Sprouts.
Is Broccoli or Brussels Sprouts better for weight loss?
For weight loss, Broccoli gives you more calorie flexibility (4 cal less per serving). For preserving muscle during a deficit, Broccoli delivers more protein per calorie. Most people on cuts benefit from Broccoli.
Which Is Better for Your Goal?
🔥 Weight Loss
Broccoli
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Brussels Sprouts
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Broccoli
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Broccoli and Brussels Sprouts stack up:
Full Broccoli guide • Full Brussels Sprouts guide • All comparisons