Brussels Sprouts vs Kodiak Cakes
Side-by-side macro comparison. Brussels Sprouts vs Kodiak Cakes per their standard serving sizes.
Kodiak Cakes
per 1/2 cup dry mix (50g)
Macro Comparison Table
| Macro | Brussels Sprouts | Kodiak Cakes | Difference |
|---|---|---|---|
| Calories | 38 cal | 190 cal | -80% Brussels |
| Protein | 3g | 14g | -79% Brussels |
| Carbs | 8g | 30g | -73% Brussels |
| Fat | 0.3g | 2.5g | -88% 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. Kodiak Cakes delivers 190 calories with 14g protein, 30g carbs, and 2.5g fat. The most meaningful difference: Brussels Sprouts saves 152 calories per serving — meaningful over a week of meals. For protein density per calorie, Brussels Sprouts wins at 32% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Brussels Sprouts gives you 152 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. Kodiak Cakes brings 190 calories — useful when you're chasing a surplus and struggling to eat enough. Kodiak Cakes delivers 14g 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. Kodiak Cakes at 30g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Brussels Sprouts or Kodiak Cakes?
Kodiak Cakes has more protein: 14g vs 3g per serving. That's a difference of 11g.
Which has fewer calories, Brussels Sprouts or Kodiak Cakes?
Brussels Sprouts has 38 calories per serving vs 190 calories in Kodiak Cakes — a difference of 152 calories.
Is Brussels Sprouts or Kodiak Cakes better for keto?
Brussels Sprouts is the better keto choice at 8g carbs per serving vs 30g carbs in Kodiak Cakes.
Is Brussels Sprouts or Kodiak Cakes better for weight loss?
For weight loss, Brussels Sprouts gives you more calorie flexibility (152 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
Kodiak Cakes
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 Kodiak Cakes stack up:
Full Brussels Sprouts guide • Full Kodiak Cakes guide • All comparisons