Calories in Eggplant
Eggplant is a versatile nightshade vegetable known for its deep purple skin and spongy texture. It is low in calories and rich in dietary fiber, making it a good choice for weight management and digestive health. It also provides various vitamins and minerals, including potassium and B vitamins.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 24 | 1g | 5.7g | 0.2g |
| 1 unpeeled (approx 1-1/4 lb) (548g) | 1 unpeeled (approx 1-1/4 lb) (548g) | 132 | 5.5g | 31.2g | 1g |
| 1 oz (28g) | 1 oz (28g) | 7 | 0.3g | 1.6g | 0.1g |
| 1 peeled (yield from 1-1/4 lb) (458g) | 1 peeled (yield from 1-1/4 lb) (458g) | 110 | 4.6g | 26.1g | 0.9g |
| 1 lb (454g) | 1 lb (454g) | 109 | 4.6g | 25.9g | 0.9g |
Health Benefits
Rich in Antioxidants: Eggplant contains anthocyanins, particularly nasunin, which are powerful antioxidants that protect cells from damage.
Supports Heart Health: Its fiber, potassium, vitamin C, and vitamin B6 content contribute to heart health by helping to lower cholesterol levels and blood pressure.
Aids Digestion: High fiber content promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Nutrition Tips
- Incorporate eggplant into stir-fries or curries for a nutrient boost.
- Roast or grill eggplant slices with herbs and spices for a healthy side dish.
- Use eggplant as a meat substitute in dishes like lasagna or moussaka to reduce fat and increase fiber.
- Try making baba ghanoush, a smoky eggplant dip, for a flavorful and healthy snack.
- Don't peel eggplant; its skin contains beneficial antioxidants and fiber.
GAYA Tracking Tip
When tracking eggplant dishes, be mindful of how it's prepared. Fried eggplant absorbs a lot of oil, significantly increasing calories and fat. For accurate results, specify 'raw,' 'grilled,' or 'fried' when logging, and estimate oil usage if applicable.
Frequently Asked Questions
How many calories are in a typical serving of eggplant?+
A typical serving of raw eggplant, about one cup cubed (99g), contains approximately 25 calories. However, cooking methods significantly impact this; fried eggplant can have over 100 calories per serving due to oil absorption.
Is eggplant good for weight loss?+
Yes, eggplant can be beneficial for weight loss. It is low in calories and high in fiber, which helps you feel full and satisfied, reducing overall calorie intake. Opt for grilled, roasted, or steamed preparations to keep calorie counts low.
Does eggplant need to be salted before cooking?+
Salting eggplant before cooking, often called "degorging," is a traditional practice to draw out bitter compounds and excess moisture. While modern eggplant varieties are less bitter, salting can still improve texture by preventing it from absorbing too much oil, especially when frying.
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