Brussels Sprout Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Brussels sprouts are a non-starchy vegetable with almost no digestible carbohydrate per serving and a negligible glycemic load. They have essentially no meaningful impact on blood sugar in any normal portion. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Brussels sprouts belong to the brassica family — the same family as broccoli, kale, and cauliflower. They are not legumes.
A half-cup of cooked Brussels sprouts provides about 48 mg of Vitamin C — over 50% of the daily recommended intake.
Non-starchy vegetables are endorsed by the American Diabetes Association as foods that can be eaten in generous amounts.
What's actually inside
Per 100 g, with your typical serving noted as 1/2 cup (78 g), cooked. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
6g
Net carbs
3g
total carbs minus fiber
Fiber
3g
slows the glucose rise
- Sugars
- 1.5g
- Protein
- 2g
- Calories
- 28kcal
Notable nutrients
- Vitamin C48 mg
- Vitamin K109 mcg
- Folate47 mcg
- Vitamin B60.14 mg
- Potassium247 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Highly diabetes-friendly — very low GI, very low carb
Brussels sprouts are a non-starchy vegetable with almost no digestible carbohydrate per serving and a negligible glycemic load. They have essentially no meaningful impact on blood sugar in any normal portion. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
Portion guidance
A half-cup serving of cooked Brussels sprouts has only about 3 g of net carbs and a glycemic load of roughly 1. Even a large portion — a full cup or more — remains very low in GL. No special restriction is necessary for blood sugar purposes; pairing with protein and fat makes for a well-rounded meal.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Roasting or oven-caramelizing
Little effectRoasting concentrates flavors and causes surface browning but does not meaningfully raise GI because the carbohydrate content is so minimal to begin with.
Steaming or boiling briefly
Little effectLight cooking preserves fiber structure and nutrients. Brussels sprouts remain very low GI whether eaten raw, steamed, or briefly boiled.
Adding butter, olive oil, or cheese
Lowers the spikeAdding fat to an already very low-GI vegetable provides no glycemic benefit for the vegetable itself, but fat does slow gastric emptying for the overall meal.
Glazing with honey or balsamic reduction
Raises GIAny blood sugar impact from a glazed Brussels sprout dish comes from the added sugar in the glaze, not from the vegetable. The sprouts themselves remain very low GI.
Pairing tip
Roast Brussels sprouts with olive oil and garlic and serve alongside lean protein like salmon, chicken, or lentils. Their slightly bitter flavor pairs well with acid (lemon juice, apple cider vinegar) or small amounts of Parmesan cheese. No pairing strategy is needed for glycemic reasons — the carb load is already negligible.
Why GI numbers vary
The GI of around 15 for Brussels sprouts is consistent across references that have measured non-starchy brassica vegetables. Very few studies have specifically tested Brussels sprouts in isolation because the carbohydrate content is so low that precise GI measurement is difficult — some databases list them in the 10–20 range. Regardless of the exact figure, Brussels sprouts fall firmly and reliably in the low-GI zone.
Not medical advice. This page is general nutrition information about Brussels Sprout. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Very much so. Brussels sprouts are a non-starchy vegetable with only about 3 g of net carbs per half-cup cooked and a glycemic load of approximately 1. They have essentially no effect on blood sugar in typical servings. Most diabetes nutrition guidance recommends eating non-starchy vegetables freely, and Brussels sprouts are among the most nutrient-dense options in that category.
Brussels sprouts have a GI of approximately 15, firmly in the low-GI zone (55 or below). Because they contain so little digestible carbohydrate, the glycemic load of a normal serving is around 1 — near the floor of the scale. For reference, white bread has a GI of about 70 and white rice about 64.
Essentially no. A half-cup of cooked Brussels sprouts has only about 3 g of net carbs and a glycemic load of roughly 1. The fiber in Brussels sprouts equals about half of the total carb content, slowing digestion further. You would need to consume an implausibly large amount to see any meaningful blood sugar rise.
No. Brussels sprouts are a cruciferous brassica vegetable — a member of the cabbage family, closely related to kale, broccoli, and cauliflower. They are not botanically related to legumes (beans, peas, lentils) despite having a somewhat similar appearance to certain small pods.
Yes. With about 3 g of net carbs per half-cup cooked, Brussels sprouts are one of the better keto vegetables. They provide fiber, vitamins C and K, and folate at a very low carbohydrate cost, making them a nutritionally dense choice for low-carb eating patterns.
Related Articles
Bean Sprout Glycemic Index, Load & Nutrition
Bean sprouts have a very low GI of around 25 and a negligible glycemic load — nearly carb-free. Full nutrition, diabetes verdict, and honest GI explained.
Read moreEndive Glycemic Index, Load & Nutrition
Endive has a GI of about 15 and a negligible glycemic load. Full nutrition, diabetes verdict, and why its prebiotic fiber inulin makes it unique.
Read moreArtichoke Glycemic Index, Load & Nutrition
Artichokes have a low GI of ~15 and very low glycemic load — a fiber-rich prebiotic vegetable excellent for blood sugar and diabetes.
Read moreCheerios Glycemic Index, Load & Nutrition
Cheerios have a high GI of around 74 and a moderate glycemic load per serving. Honest GI, GL, nutrition, and pairing tips for a lower blood sugar response.
Read moreArugula Glycemic Index, Load & Nutrition
Arugula has a low GI of ~15 and negligible glycemic load — a peppery leafy green with almost no digestible carbs, rich in vitamin K.
Read moreCaramel Glycemic Index, Load & Nutrition
Caramel has a GI of roughly 60–65 (medium–high) and a meaningful glycemic load per serving. Honest GI, GL, nutrition, and blood sugar context explained.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026