⏱ 25 min totalBrussels Sprouts Carbonara
Per 1 serving · 152 g · 11 ingredients
of a 2,000 cal day
- Protein18g21% of calories
- Carbs49g56% of calories
- Fat8.8g23% of calories
At a glance
One serving of Brussels Sprouts Carbonara (152 g) has 329 calories, with 18 g of protein, 49 g of carbohydrates and 8.8 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (36% DV), dietary fiber (32% DV) and Vitamin C (43% DV). Keep an eye on cholesterol, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber32%
- Vitamin C43%
- Vitamin K71%
- Thiamine28%
- Niacin21%
Good source of
10–19% of the daily value
- Riboflavin (B2)17%
- Folate (B9)18%
- Vitamin B1212%
- Choline11%
- Calcium18%
- Zinc19%
Watch
20%+ of the daily value
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ large Egg
⅛ cup Parmesan cheese
⅔ tbsp, chopped Basil- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
2 oz Whole wheat pasta- 🥄½ oz Pancetta
⅓ clove Garlic
³⁄₁₆ shallot (medium) Shallots
½ cup Brussels sprouts- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Whisk together the eggs, two-thirds of the Parmesan cheese, basil, and crushed red pepper flakes. Set aside.
- 2
Bring a large pot of salted water to a boil and cook the pasta according to package instructions until al dente.
- 3
In a large skillet, sauté the pancetta and shallots for about 3 minutes. Add the garlic and sauté for another minute.
- 4
Add the shredded Brussels sprouts and black pepper to the skillet, and sauté for 8-10 minutes until slightly caramelized. Remove from heat.
- 5
Reserve 1 cup of the pasta water before draining the pasta. Add the drained pasta to the skillet and mix well with the Brussels sprouts.
- 6
Gradually add 1/4 cup of the reserved pasta water to the egg mixture, stirring constantly. Slowly add the egg mixture to the pasta, stirring well.
- 7
Add additional reserved pasta water as needed, and finish with the remaining Parmesan cheese.
- 8
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (152 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 71 μg | 8% |
| Vitamin C | 39 mg | 43% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 86 μg | 71% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0.3 μg | 12% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 60 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 183 mg | 18% |
| Iron | 3 mg | 40% |
| Potassium | 359 mg | 8% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 290 mg | 41% |
| Zinc | 2 mg | 19% |
| Copper | 0.3 mg | 34% |
| Manganese | 2 mg | 84% |
| Selenium | 50 μg | 91% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 261 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 49 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 329 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 62minWalking (3.5 mph)
- 39minCycling (moderate)
- 27minRunning (6 mph)
- 46minSwimming laps
Common questions
How many calories are in Brussels Sprouts Carbonara?
One serving of Brussels Sprouts Carbonara (1 serving) has 329 calories, which works out to 217 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Brussels Sprouts Carbonara high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Brussels Sprouts Carbonara keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Brussels Sprouts Carbonara?
353 mg per serving.
How much sugar is in Brussels Sprouts Carbonara?
1.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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