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🥦🔥🎄 Calories in Christmas Brussels Sprouts Dishes

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🎅 Introduction: How Many Calories Are in Your Sprouts?

Sprouts themselves are very low in calories —
but Christmas recipes often include:

✔ bacon
✔ butter
✔ oil
✔ cheese
✔ cream
✔ honey
✔ nuts

So the calorie count can vary a lot depending on how you cook them.

Here’s the complete guide to calories in the UK’s most popular Christmas sprout dishes.

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🥦📊 Calories in Christmas Sprout Dishes (Per 100g or Per Portion)

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⭐ Plain Boiled Brussels Sprouts

➡️ 43 calories per 100g
Very low calorie, high in fibre and nutrients.

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⭐ Lightly Steamed Sprouts

➡️ 45 calories per 100g
Similar to boiled but slightly firmer and sweeter.

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⭐ Roasted Sprouts (Oil Tossed)

➡️ 90–120 calories per 100g
Depends on how much oil you use.
Lower calories if cooked with an oil spray.

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⭐ Air Fryer Sprouts (Minimal Oil)

➡️ 70–90 calories per 100g
Crispy yet lower in fat.

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⭐ Sprouts With Bacon & Onions

➡️ 150–200 calories per portion
Bacon adds fat and flavour — calorie count depends on the cut.

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⭐ Honey-Glazed Sprouts

➡️ 120–150 calories per 100g
Honey adds natural sugar and caramelisation.

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⭐ Sprouts With Chestnuts

➡️ 160–190 calories per portion
Chestnuts are nutrient-dense and slightly higher in carbs.

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⭐ Cheesy Parmesan Sprouts

➡️ 200–240 calories per portion
Parmesan is calorie-rich but adds big flavour.

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⭐ Creamy Sprout Gratin

➡️ 250–350 calories per portion
Made with cheese sauce, cream or milk — very indulgent.

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⭐ Maple Bacon Sprouts

➡️ 220–300 calories per portion
A sweet-and-savoury festive favourite with higher calories.

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⭐ Sprouts With Pecan Topping

➡️ 180–230 calories per portion
Nuts add healthy fats but increase calorie count.

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⭐ Sprout Hash (Sprouts + Potato + Bacon)

➡️ 250–350 calories per portion
A hearty dish usually made with butter or oil.

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⭐ Garlic Butter Sprouts

➡️ 150–200 calories per portion
Butter increases the calorie level significantly.

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🎄 Lowest-Calorie Christmas Sprout Options

✔ Boiled sprouts

✔ Steamed sprouts

✔ Air-fried sprouts with spray oil

✔ Roasted sprouts with minimal oil

✔ Sprouts with lemon & herbs

These are all under 100 calories per 100g.

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🎄 Highest-Calorie Christmas Sprout Options

❌ Creamy gratin

❌ Maple bacon

❌ Butter-fried sprouts

❌ Cheesy bakes

❌ Sprout & potato hash

These often reach 250–350 calories per portion.

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💡 How to Reduce Calories in Christmas Sprouts

✔ Use an oil spray instead of pouring oil

✔ Roast at high heat for crispiness with less fat

✔ Choose bacon medallions instead of streaky

✔ Add flavour with herbs instead of butter

✔ Use lemon or vinegar instead of sweet glazes

✔ Add parmesan sparingly (strong flavour means less needed)

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🌟 FAQs

Are Brussels sprouts low calorie?

Yes — only 43 calories per 100g when plain.

What’s the lowest-calorie way to cook sprouts?

Boiled, steamed, or air fried with minimal oil.

Do roasted sprouts have more calories?

Yes — oil increases calorie content.

What’s the highest-calorie sprout dish?

Sprout gratin or any creamy cheese-based recipe.

How many calories are in Christmas sprouts on average?

Anywhere from 50 to 300 calories, depending on the recipe.

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