Eggplant
Eggplant: How Many Calories? Nutrition Facts and Benefits
Eggplant (aubergine) is a versatile nightshade vegetable loved in Mediterranean, Middle Eastern, and Asian cuisines. With its deep purple skin and tender flesh, it takes on flavors beautifully and can be grilled, roasted, baked, or stewed. Naturally low in calories and rich in fiber and antioxidants, eggplant fits well into balanced meals when prepared with minimal added oil.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 25 kcal | 6 g | 1 g | 0.2 g | 3 g | 2 mg |
| 2 | 1 serving (200 g) | 50 kcal | 12 g | 2 g | 0.4 g | 6 g | 4 mg |
Health Benefits of Eggplant
- Low in calories yet rich in fiber, supporting fullness and weight management.
- Contains antioxidants like nasunin (in the purple skin) that help protect cells.
- Provides potassium, manganese, and vitamins such as B6 and K for metabolic and bone health.
- May support heart health by contributing fiber and polyphenols that aid healthy cholesterol levels.
- Can help with blood sugar management when part of a balanced diet due to fiber and low glycemic load.
Tips for Consuming Eggplant
- Opt for roasting, grilling, baking, or air-frying with minimal oil to keep calories low.
- Keep the skin on to maximize fiber and antioxidant intake.
- Salt and drain slices for 20–30 minutes before cooking to reduce bitterness and oil absorption.
- Boost flavor with herbs and spices (garlic, oregano, thyme, cumin, smoked paprika).
- Pair with lean proteins (yogurt, legumes, chicken, fish) and whole grains for a balanced meal.
- Use lighter dips like yogurt-tahini or tomato-herb sauces instead of heavy, oily dressings.
- Choose firm, glossy eggplants with green caps; avoid soft spots and shriveled skin.