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Calories in a Brownie

Q: How many calories in a brownie?

A brownie has 466 calories per 100g. Standard brownie (56g): 261 kcal. Small piece (28g): 130 kcal.

Updated July 2026 · Source: USDA FoodData Central

466

kcal

per 100g

5.8

Protein

20.0

Fat

64.0

Carbs

2.6

Fiber

261

kcal per brownie (56g)

466

kcal per 100g

130

kcal per small piece (28g)

🍫261 kcal per brownie (56g)

⚠️50g sugar per 100g

⚡Magnesium — from chocolate — 27mg/100g

🔴Iron — 12% DV from chocolate

😌GI ~45 — lower than cookies

🌰Add walnuts for omega-3 and protein

🍽 Calculate Calories for Any Amount of a Brownie

Weight100g

Nutrition Facts

Per 100g a brownie

* % Daily Value based on a 2,000 kcal diet.

Quick summary: A chocolate brownie contains 466 calories per 100g — 261 kcal per standard brownie. High in sugar (50g/100g) and fat (20g). Dark chocolate brownies provide meaningful magnesium and iron. Adding walnuts increases protein and omega-3. Black bean brownies are a healthier alternative with similar taste.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Iron	2.2mg	12%
Sodium	256mg	11%
Phosphorus	103mg	8%
Magnesium	27mg	6%
Potassium	178mg	4%
Thiamine	0.13mg	11%
Riboflavin	0.12mg	9%
Zinc	0.7mg	6%
Niacin	1.2mg	8%
Vitamin A	39µg	4%

Calories in a Brownie by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat20.0g · 39% of calories

Protein5.8g · 5% of calories

Carbohydrates64.0g · 55% of calories

Fiber2.6g · Net carbs: 61.4g

Chocolate brownie. With nuts: ~490 kcal/100g. Dark chocolate brownie: more magnesium and iron. GI ~40-50 — lower than cookies due to fat content. Black bean brownies: ~330 kcal/100g with more protein and fiber.

Key Nutrients

⚠️

Sugar

50g

High

Very high refined sugar

🔴

Iron

2.2mg

12% DV

From chocolate and flour

⚡

Magnesium

27mg

6% DV

From chocolate

🔥

Fat

20g

26% DV

From butter and chocolate

⚡

Phosphorus

103mg

8% DV

From flour and chocolate

⚡

Potassium

178mg

4% DV

From chocolate

Brownie Nutrition Facts

Dark Chocolate Brownies — Nutritional Advantage

Brownies made with high-cocoa dark chocolate (70%+) inherit nutritional benefits: more magnesium (up to 50mg/100g), more iron, more flavonoids, and less sugar than milk chocolate brownies. Still a high-calorie indulgence, but meaningfully more nutritious.

The Black Bean Upgrade

Replacing flour with black bean puree results in: ~30% fewer calories, 3-4× more protein, 4-5× more fiber, and significantly more folate, iron, and potassium — while being virtually indistinguishable in taste and texture. One of the most effective 'hidden vegetable' strategies in baking.

Walnut Addition — Omega-3 and Protein

Adding 50-75g walnuts per 100g brownie mixture adds: 2.5g ALA omega-3, 2-3g additional protein, and additional magnesium and manganese. Walnut brownies are the most nutritious common brownie variant.

GI Lower Than Expected

Despite 50g sugar per 100g, brownies have a GI of ~40-50 — lower than cookies (~60) or bread (~70). The high fat content slows gastric emptying and glucose absorption significantly — explaining why brownies don't cause the same rapid energy crash as lower-fat sugary foods.

Compare a Brownie Calories

Is a Brownie Suitable for Your Diet?

❌

Weight loss

No — 261 kcal per brownie

❌

Keto

No — regular version

❌

Paleo

⚠️

Gluten-free

Almond flour or black bean

❌

Diabetic

No — very high sugar

⚠️

Vegan

Flax egg + vegan butter

✅

Vegetarian

Yes

❌

Heart health

High saturated fat and sugar

Related Calculators

Frequently Asked Questions

How many calories in a brownie?

A brownie has 466 calories per 100g. Standard brownie (56g): 261 kcal. Small piece (28g): 130 kcal.

Are brownies healthy?

Brownies are not a health food — high in sugar, fat, and refined flour. Dark chocolate brownies provide magnesium and iron, and walnut brownies add omega-3. As an occasional treat in small portions, fine.

How to make healthier brownies?

Use dark chocolate (70%+) for more flavonoids and less sugar, substitute black beans for half the flour (adds fiber and protein), add walnuts (omega-3), reduce sugar 25%, replace some butter with avocado.

Black bean brownies — do they taste different?

Black bean brownies taste virtually identical to regular brownies but have: 30% fewer calories, 3× more protein, 4× more fiber.

Are brownies keto?

Regular: No — 64g carbs. Keto brownies (almond flour, erythritol): ~8g net carbs each.

Brownie vs cookie calories?

Per 100g: brownie 466 kcal vs cookie 480 kcal — very similar. Per serving: brownie 261 kcal vs cookie 134 kcal — brownies are denser and served larger.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.