Eggplant Nutrition Facts

Calories, Carbs, and Health Benefits of Eggplant

eggplant nutrition facts and health benefits
Verywell / Alexandra Shytsman

Eggplants, known as aubergines, are a very popular and versatile ingredient in a variety of cuisines. There are two types of eggplants that are commonly available. Asian eggplants are round or oval, and range in color from white skinned to deep purple. Western eggplants tend to appear plump and have shiny purplish-black skin.

Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (82g) of raw, eggplant cubes.

  • Calories: 21
  • Fat: 0.1g
  • Sodium: 2mg
  • Carbohydrates: 4.8g
  • Fiber: 2.9g
  • Sugars: 2.5g
  • Protein: 0.8g

Carbs in Eggplant

One cup of raw eggplant contains a mere 21 calories and 4.8 grams of carbohydrate, more than half of which comes from fiber (2.9 grams). There are also over two grams of naturally-occurring sugars in eggplant.

The glycemic load of eggplant is estimated to be one for a single serving.

Fats in Eggplant

Eggplant is almost completely fat-free.

Protein in Eggplant

There is less than one gram of protein in a single serving of eggplant.

Micronutrients in Eggplant

Vitamins and minerals in eggplant include vitamin K, manganese, folate, and manganese.

Health Benefits

Eggplant packs a huge nutrition punch—containing adequate amounts of fiber, vitamins, minerals, phytonutrients, and anthocyanins.

Most people should consume about 25-38 grams of fiber each day. One cup of raw eggplants provides about 12 percent of your daily fiber needs.

Fiber, the indigestible part of carbohydrate, plays an important role in heart health. Studies have shown that those people who consume fiber-rich diets are at a reduced rate of cardiovascular disease and diabetes. People who eat fiber-rich diets are also at healthier weights and have a reduced risk of certain cancers.

Eggplants are also a good source of fat-soluble vitamin K. Vitamin K is important in blood clotting. Those people who take Coumadin should eat consistent amounts of vitamin K. If you don't know what this means, discuss with your healthcare provider.

Eggplants contain manganese, which is a component of antioxidant enzymes and plays a role in breaking down glucose and protein.

In addition, eggplants contain fairly high amounts of various types of phytonutrients, especially nasunin and chlorogenic acid, which may help protect our cells from damage and lower the risk of heart disease.

Lastly, the skin of eggplants contain anthocyanins, which give them their purple hue. Anthocyanins have been shown to have antioxidant power by combating oxidative stress. Research suggests that eating foods with anthocyanins may also help to fend off diseases, such as cardiovascular disease and cancer and aid in health maintenance.

Common Questions

When are eggplants in season?

They are available all year with their peak season during the late summer.

Why does eggplant always seem soggy?

Eggplants can become soggy if they are not salted before cooking. This is because they are filled with cells that contain water. Heat draws air out of the pockets and if the eggplant has not been salted, oil can seep into the pockets, making it soggy. A small amount of salt can draw water out of the cells, which causes the air pockets to collapse.

What is the best way to choose and store eggplant?

Choose eggplant that is heavy for its size. The eggplant should appear plump, with a smooth, shiny skin.

Store eggplant whole in the refrigerator because once cut, it begins to deteriorate quickly.

Recipes and Preparation Tips

Eggplants have a rather bland flavor that absorbs other flavors when cooking. When cooking, they act like a sponge and have the ability to absorb a great deal of fat, which is probably why they taste so good fried. But, fried eggplant and eggplant stuffed with cheese or meat will increase the calories you consume with eggplant.

To get all the nutritional benefits of eggplant without all the fat and calories, grill, bake, steam, or saute eggplant. Play around with different flavors, such as basil and oregano for a Mediterranean flavor or cumin and coriander for a Middle Eastern flare, or chile and garlic for a Thai inspired side dish.

Eggplant can also be stuffed with vegetables and whole grains or used to make dips. Or simply add a little salt, pepper, and olive oil and grill your eggplant to perfection. Try this recipe for grilled eggplant with Middle Eastern flavors or add more veggies for Mediterranean summer vegetables.

Allergies and Interactions

Allergies to nightshade foods, like eggplant, are rare, according to the American Academy of Allergy, Asthma, and Immunology Additionally, if you are allergic to one nightshade you probably have an allergic reaction to the others. However, if you suspect an allergy to eggplant, seek the care of a qualified healthcare provider.

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Article Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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