Brussels Sprouts vs Goldfish
Side-by-side macro comparison. Brussels Sprouts vs Goldfish per their standard serving sizes.
Macro Comparison Table
| Macro | Brussels Sprouts | Goldfish | Difference |
|---|---|---|---|
| Calories | 38 cal | 140 cal | -73% Brussels |
| Protein | 3g | 3g | 0% Brussels |
| Carbs | 8g | 19g | -58% Brussels |
| Fat | 0.3g | 5g | -94% Brussels |
Differences shown relative to Brussels Sprouts. Positive = Brussels Sprouts has more.
Quick Take
Brussels Sprouts delivers 38 calories per serving with 3g protein, 8g carbs, and 0.3g fat. Goldfish delivers 140 calories with 3g protein, 19g carbs, and 5g fat. The most meaningful difference: Brussels Sprouts saves 102 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Brussels Sprouts gives you 102 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), Brussels Sprouts delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Goldfish brings 140 calories — useful when you're chasing a surplus and struggling to eat enough. Goldfish 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
Brussels Sprouts fits cleanly into keto with only 8g carbs. Goldfish at 19g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Brussels Sprouts or Goldfish?
Goldfish has more protein: 3g vs 3g per serving. That's a difference of 0g.
Which has fewer calories, Brussels Sprouts or Goldfish?
Brussels Sprouts has 38 calories per serving vs 140 calories in Goldfish — a difference of 102 calories.
Is Brussels Sprouts or Goldfish better for keto?
Brussels Sprouts is the better keto choice at 8g carbs per serving vs 19g carbs in Goldfish.
Is Brussels Sprouts or Goldfish better for weight loss?
For weight loss, Brussels Sprouts gives you more calorie flexibility (102 cal less per serving). For preserving muscle during a deficit, Brussels Sprouts delivers more protein per calorie. Most people on cuts benefit from Brussels Sprouts.
Which Is Better for Your Goal?
🔥 Weight Loss
Brussels Sprouts
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
tie
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Brussels Sprouts
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 Brussels Sprouts and Goldfish stack up:
Full Brussels Sprouts guide • Full Goldfish guide • All comparisons