Brussels sprouts rarely make headlines in blood-sugar discussions, but they deserve a closer look. These miniature cabbage heads are remarkably low in carbohydrates — about 8.9 g per 100 g, of which roughly 3.8 g is dietary fiber. That leaves only about 5 g of net carbs, the fraction that actually moves blood glucose. With a glycemic index near 10, even a generous serving produces a glycemic load close to zero.
This calculator turns those numbers into a practical estimate for any portion. Enter your serving size in grams or cups, keep or adjust the glycemic index value, and choose whether to count net or total carbohydrates. The result shows your Brussels sprouts' glycemic load, a low/medium/high classification, and a full breakdown of carbs and fiber in your serving.
Whether you're managing diabetes, following a low-carb meal plan, or simply planning balanced meals, this tool gives you a fast, reliable snapshot in seconds.
🥦 Brussels Sprouts Glycemic Load Calculator
Estimate how a serving of Brussels sprouts affects blood sugar — fast and free.
Serving Size
Glycemic Index
Brussels sprouts GI ≈ 10 (boiled). Adjust only for testing other varieties.
Step-by-Step Guide
Using this calculator takes about ten seconds. First, enter your serving size, either in grams or in cups. If you prefer cups, the calculator converts automatically using the standard weight of 88 g per cup of chopped Brussels sprouts. Next, review the glycemic index field. It defaults to 10, which is the published GI value for boiled Brussels sprouts — you'll rarely need to change it. Third, decide how to count carbohydrates. The default option, net carbs, subtracts fiber from total carbs, because fiber passes through the body largely undigested and does not meaningfully raise blood sugar. Finally, click Calculate Glycemic Load. You'll see the GL for your portion, a low/medium/high label, and a detailed breakdown of total carbs, fiber, and net carbs. For common portions, just tap a preset button — one sprout, half a cup, one cup, or one and a half cups.
How the Glycemic Load Formula Works
Glycemic load (GL) builds on the glycemic index (GI). The GI measures how quickly a carbohydrate-containing food raises blood sugar relative to pure glucose, but it says nothing about how much carbohydrate you actually eat. GL fixes that by multiplying the GI by the grams of available carbohydrate in your serving:
GL = (GI × available carbohydrates in grams) ÷ 100
Available carbohydrates means total carbs minus fiber. Brussels sprouts contain about 8.95 g of total carbs and 3.80 g of fiber per 100 g, so net carbs work out to roughly 5.15 g per 100 g.
Try the math for a typical 150 g side dish: net carbs = 5.15 × 1.5 = 7.7 g, so GL = (10 × 7.7) ÷ 100 = 0.8. The standard classification used by nutrition researchers puts a GL of 10 or below in the low range, 11–19 in the medium range, and 20 or above in the high range. Brussels sprouts stay far below 10 in any realistic portion, which is why they are a favorite vegetable for low-carb and diabetes-friendly meal plans.
Brussels Sprouts Nutrition Reference
The table below summarizes the carbohydrate values used by this calculator. Data reflects USDA FoodData Central averages and published glycemic index research.
| Measure | Weight | Total Carbs | Fiber | Net Carbs | Estimated GL (GI 10) |
|---|---|---|---|---|---|
| 100 g (about 5 sprouts) | 100 g | 8.95 g | 3.80 g | 5.15 g | 0.5 |
| 1 cup, chopped | 88 g | 7.88 g | 3.34 g | 4.53 g | 0.5 |
| 1 medium sprout | 19 g | 1.70 g | 0.72 g | 0.98 g | 0.1 |
| 200 g (large salad) | 200 g | 17.90 g | 7.60 g | 10.30 g | 1.0 |
Notice that even the largest serving shown stays below a GL of 1.0. For a point of comparison, a single slice of white bread has a GL of roughly 10.
Worked Examples
Example 1 — A simple side dish. You roast 120 g of Brussels sprouts. Net carbs = 5.15 × 1.2 = 6.2 g. GL = (10 × 6.2) ÷ 100 = 0.6. Category: low.
Example 2 — A generous main-salad portion. You toss 250 g into a grain bowl. Net carbs = 5.15 × 2.5 = 12.9 g. GL = (10 × 12.9) ÷ 100 = 1.3. Still firmly low.
Example 3 — Contrast with a starchy staple. A 150 g bowl of cooked white rice carries about 40 g of net carbs with a GI near 70, giving a GL of 28 — a textbook high-GL serving. Brussels sprouts at the same weight deliver a GL below 1. That dramatic difference is why replacing starches with non-starchy vegetables is one of the most effective swaps for blood sugar control.
Practical Tips for Blood-Sugar-Friendly Portions
- Keep the cooking method simple. Roasting, steaming, and sautéing all preserve Brussels sprouts' low glycemic response; the calories and carbs that sneak in usually come from the glaze, not the sprout.
- Pair Brussels sprouts with protein and healthy fats — salmon, chicken, olive oil, or toasted nuts — to flatten the post-meal glucose curve even further.
- Frozen Brussels sprouts are nutritionally close to fresh. Freezing does not meaningfully change carbohydrate content or glycemic impact.
- Watch sauces and dressings. A tablespoon of honey adds about 17 g of sugar, and a sweet chili dressing can add more carbs than the entire serving of sprouts.
To see how other foods compare, check the vegetable nutrition calculator for general veggie macros, or the oatmeal glycemic load calculator to contrast a popular breakfast staple.
Limitations & Precision Notes
The glycemic index of Brussels sprouts is published at approximately 10, but the real figure varies with variety, growing region, and preparation. Boiling can lower the GI slightly by leaching soluble sugars into the water, while long, dry roasting concentrates carbs as moisture evaporates, so the per-gram values shift a little. The USDA carbohydrate figures are also averages; a given harvest can differ by a gram or two per 100 g.
More fundamentally, glycemic load is a population-level estimate, not a personalized measurement. Your actual blood sugar response depends on gut bacteria, the protein and fat eaten alongside the sprouts, your insulin sensitivity, and even the time of day. Use the GL number as a practical planning aid rather than a medical diagnostic.
Not medical advice. If you have diabetes or prediabetes, discuss these figures with a registered dietitian or healthcare provider and combine them with your own glucose monitoring data. For another low-GL everyday food, see the hummus glycemic load calculator.