One cup of raw Brussels sprouts contains about 3.3 to 3.8 grams of dietary fiber, and a cup of cooked Brussels sprouts provides roughly 3.6 grams. That’s around 13 to 14% of the daily value for fiber, making Brussels sprouts one of the higher-fiber vegetables you can put on your plate.
Fiber Content by Serving Size
The exact number depends on how much you eat and how you prepare it. A full cup of raw Brussels sprouts (about 4 to 5 small sprouts) delivers roughly 3.3 grams of fiber. Cooked, that cup holds about 3.6 grams. If you’re eating a smaller half-cup side dish of cooked sprouts, you’re getting around 2 grams of fiber.
For context, the federal dietary guidelines recommend women aim for 22 to 28 grams of fiber per day (depending on age), while men need 28 to 34 grams. Most people fall well short of those targets. A single cup of Brussels sprouts covers roughly 10 to 15% of your daily goal, which is a solid contribution from one vegetable side dish.
Soluble and Insoluble Fiber Breakdown
Not all fiber works the same way in your body, and Brussels sprouts deliver a useful mix of both types. One cup of cooked Brussels sprouts contains about 1.7 grams of soluble fiber and 1.9 grams of insoluble fiber.
Soluble fiber dissolves in water and forms a gel-like substance in your digestive tract. It helps slow digestion, which keeps blood sugar levels more stable after a meal and can lower cholesterol over time. Insoluble fiber doesn’t dissolve. It adds bulk to your stool and helps food move through your intestines more efficiently. Getting both types from a single food is genuinely useful, and the near-even split in Brussels sprouts means you’re not leaning too heavily on one kind.
How Cooking Changes the Fiber
You don’t lose fiber by cooking Brussels sprouts. Research on cruciferous vegetables shows that total dietary fiber stays roughly the same whether you eat them raw, steamed, or boiled. What does shift is the ratio between the two types: cooking decreases the insoluble fiber fraction while increasing the soluble fiber fraction. The total amount, though, holds steady.
Both steaming and boiling produce similar changes, so there’s no clear winner between the two when it comes to preserving fiber. Roasting at high heat follows the same general pattern. Pick whichever cooking method you prefer, and you’ll get essentially the same fiber benefit.
How Brussels Sprouts Compare to Other Vegetables
Brussels sprouts rank above most common vegetables for fiber density. A cup of raw Brussels sprouts has about 3.8 grams of fiber (14% of the daily value), compared to 2.6 grams (9% of the daily value) in a cup of raw broccoli. That’s roughly 46% more fiber per cup, which is a meaningful gap if you’re trying to increase your intake.
Other high-fiber vegetables in the same family include kale and cabbage, but Brussels sprouts consistently come out near the top of the cruciferous group for fiber per serving. Among all vegetables, green peas, artichokes, and sweet potatoes tend to rank higher, but Brussels sprouts hold their own as a fiber-rich option that’s easy to work into meals.
What That Fiber Does for Your Gut
The fiber in Brussels sprouts feeds the beneficial bacteria in your large intestine, which ferment it and produce compounds that support the health of your intestinal lining. This prebiotic effect is one reason high-fiber diets are consistently linked to better digestive health overall.
Your gut does more than digest food. It plays a role in immune function, mood regulation, and the body’s ability to clear toxins. Fiber is the primary fuel source for the microbial ecosystem that drives those processes. Most people get nowhere near the recommended 25 to 30 grams a day, so adding a cup of Brussels sprouts to a meal is a practical way to close that gap. Pair it with other fiber sources like beans, whole grains, or berries throughout the day, and you can realistically hit your target without supplements.
Fiber and Fullness
One of the more practical benefits of the fiber in Brussels sprouts is how full they keep you. Fiber slows the rate at which your stomach empties, which extends the feeling of satisfaction after eating. A cup of cooked Brussels sprouts has only about 56 calories but delivers nearly 4 grams of fiber, giving you a high fiber-to-calorie ratio that few other foods match. If you’re managing your weight or just trying to avoid snacking an hour after dinner, Brussels sprouts are a smart addition to the plate.