Brussels Sprouts vs Broccoli Rabe: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Broccoli Rabe is generally healthier
Broccoli Rabe comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (34 vs 43), more protein (3.7g vs 3.4g), less sugar (0g vs 2.2g), less sodium (64mg vs 85mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Broccoli Rabe
34 kcal
More Protein
Broccoli Rabe
3.7g
More Fiber
Brussels Sprouts
2.4g
Less Sugar
Broccoli Rabe
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brussels Sprouts | Broccoli Rabe | Difference |
|---|---|---|---|
| Calories | 43kcal | 34kcal✓ | +9.0kcal |
| Protein | 3.4g | 3.7g✓ | -0.3g |
| Carbohydrates | 9g | 7g✓ | +2.0g |
| Fat | 0.3g✓ | 0.4g | -0.1g |
| Fiber | 2.4g✓ | 2.2g | +0.2g |
| Sugar | 2.2g | 0g✓ | +2.2g |
| Sodium | 85mg | 64mg✓ | +21.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brussels Sprouts
Broccoli Rabe
Diet Compatibility
Brussels Sprouts
Broccoli Rabe
When to Choose Brussels Sprouts
- ✓More fiber (2.4g vs 2.2g)
Common Uses
When to Choose Broccoli Rabe
- ✓Lower in calories (34 vs 43)
- ✓Higher in protein (3.7g vs 3.4g)
- ✓Lower in carbs (7g vs 9g)
- ✓Less sugar (0g vs 2.2g)
- ✓Lower sodium (64mg vs 85mg)
Common Uses
Brussels Sprouts vs Broccoli Rabe: Nutritional Analysis
Brussels Sprouts is more calorie-dense at 43 calories per 100g compared to 34 for Broccoli Rabe, a difference of 9 calories. On the protein front, Broccoli Rabe delivers more with 3.7g per 100g versus 3.4g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brussels Sprouts and Broccoli Rabe tell different nutritional stories. Brussels Sprouts provides 9g of carbohydrates, 0.3g of fat, and 2.4g of fiber per 100g, while Broccoli Rabe contains 7g carbs, 0.4g fat, and 2.2g fiber. The higher fiber content in Brussels Sprouts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Brussels Sprouts contains 2.2g while Broccoli Rabe has 0g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Broccoli Rabe is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Broccoli Rabe provides more protein (3.7g/100g), supporting muscle repair and growth.
- For sustained energy: Brussels Sprouts offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brussels Sprouts or Broccoli Rabe?
Brussels Sprouts has more calories with 43 kcal per 100g, compared to Broccoli Rabe with 34 kcal. That's a difference of 9 calories per 100g serving.
Is Brussels Sprouts healthier than Broccoli Rabe?
Based on our nutritional analysis, Broccoli Rabe is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Broccoli Rabe has 34 calories, 3.7g protein, and 2.2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Brussels Sprouts and Broccoli Rabe?
Broccoli Rabe has more protein with 3.7g per 100g, compared to Brussels Sprouts with 3.4g. Broccoli Rabe provides 0.3g more protein per 100g serving.
Which is better for weight loss, Brussels Sprouts or Broccoli Rabe?
For weight loss, Broccoli Rabe is the better choice with only 34 calories per 100g compared to 43 calories in Brussels Sprouts. Brussels Sprouts also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Brussels Sprouts or Broccoli Rabe have fewer carbs?
Broccoli Rabe has fewer carbs with 7g per 100g, compared to Brussels Sprouts with 9g. If you're following a low-carb diet, Broccoli Rabe is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.