FiberUp
How much fiber is in brussels sprouts?
Brussels Sprouts have 3.3 g of fiber per 1 cup (88 g). That is 12% of the 28 g daily value and a good amount for a vegetable. Per 100 g it works out to 3.8 g, which rank 11 of 60 vegetables in the FiberUp database. About 45% of that fiber is soluble and 55% insoluble. It would take 8 servings to reach the 25 g adequate intake for women and 12 for the 38 g for men. Source: USDA FoodData Central.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About brussels sprouts and fiber
Brussels sprouts carry 3.3 grams per cup with nearly half of it soluble, a high share for a green vegetable. Roasting does not remove fiber, it just shrinks the volume so a cup of roasted sprouts is denser.
How brussels sprouts compares to other vegetables
Per typical serving. The highest vegetable in the database is artichoke at 6.9 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Swiss Chard | 1 cup cooked | 3.7 g | 2.1 g | 13% |
| Potato with Skin | 1 medium | 3.6 g | 2.4 g | 13% |
| Pumpkin (Canned) | 1/2 cup | 3.6 g | 3 g | 13% |
| Sun-Dried Tomatoes | 1/4 cup | 3.3 g | 12.2 g | 12% |
| Brussels Sprouts | 1 cup | 3.3 g | 3.8 g | 12% |
| Grape Tomatoes | 1 cup | 3.2 g | 2.1 g | 11% |
| Okra | 1 cup | 3.2 g | 3.2 g | 11% |
Servings to reach a daily goal
servings of brussels sprouts to reach 25 g, the adequate intake for adult women
servings of brussels sprouts to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for brussels sprouts
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Brussels sprouts, raw | 4.8 g | – | – |
| Brussels sprouts, cooked, boiled, drained, without salt | 2.6 g | – | – |
| Brussels sprouts, frozen, unprepared | 3.8 g | – | – |
| Brussels sprouts, frozen, cooked, boiled, drained, without salt | 4.1 g | – | – |
| Brussels sprouts, cooked, boiled, drained, with salt | 2.6 g | – | – |
| Brussels sprouts, frozen, cooked, boiled, drained, with salt | 4.1 g | – | – |
| Brussels sprouts, NS as to form, cooked | 3.8 g | – | – |
| Brussels sprouts, fresh, cooked, fat added | 3.8 g | – | – |
Frequently asked questions
How much fiber is in brussels sprouts?
Are brussels sprouts high in fiber?
Is the fiber in brussels sprouts soluble or insoluble?
How many servings of brussels sprouts would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.