1 large eggplant contains about 11.83g of monosaturated fat, How much cholesterol is in 1 large eggplant? Studies have found that anthocyanins in eggplant skin are good for their powerful antioxidant capacity. A serving of eggplant can provide at least 5% of a person's daily requirement of fiber, copper, manganese, B-6, and thiamine. 100g of fried eggplant has about 151 calories (kcal). In a study investigating the effect of the AI diet on people with type 2 diabetes, researchers concluded that the diet did not affect markers of inflammation more than a control diet. The glossy, purple, teardrop-shaped eggplant may be the only one you know, but this versatile vegetable comes in a variety of colors and shapes. 1 large eggplant contains about 443 Calories per serving. Historians believe the British coined the term eggplant during their occupation of India. Cooking it results in even more available antioxidant content and biological activity of beneficial properties, as the thermal effect further releases disease-fighting compounds. It is about 19% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Because of the known benefits of eggplant nutrition, this veggie/fruit is included in theGAPS diet. Your Daily Values may be higher or lower depending on your calorie needs. Learn more about the anti-cancer diet and how to cook food to help prevent carcinogenic compounds from forming. Once cut, eggplant begins to deteriorate quickly, so do not slice into it until you are ready to cook with it. Add the remaining oil and place back over medium heat. Floating around the thick broth is hunks of shrimp and a mixture of carrots and peas. You can also find different varieties of eggplants with some having black skins, green skins, or white skins. 2023 Dr. Axe. More eggplant will fit into a cup when it has been cooked because it releases some of its water content during cooking. Eggplant nutrition is unique because this veggie (which is technically a fruit) contains antioxidants, including nasunin, phenolic compounds andanthocyanin. In addition to its anti-mutagen and anti-tumor effects, cholorgenic acid is believed to act as an antimicrobial, anti-LDL (bad cholesterol) and antiviral, meaning it protects against various levels of inflammation and disease formation. Related: Antioxidant-Loaded Purple Potatoes: The Healthy, Versatile Carb. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 1 Medium Eggplant Nutrition Facts Serving Size: medium eggplant ( 566g ) Eggplant Amount Per Serving Calories 198 % Daily Value* Total Fat 1.3g 2% Saturated Fat 0.3g 1% Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0.1g Cholesterol 0mg 0% Sodium 5.7mg 0% Total Carbohydrates 49g 18% Dietary Fiber 14g 50% Sugars 18g Protein 4.7g To make a lighter version, bake the eggplant instead of frying it. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fightcancer. (4). Metabolism. Shrimp and Lobster Sauce. Other common nightshades are tomatoes, peppers, and potatoes. These vegetables go bad quickly. Try to increase your daily fiber intake to at least 30 grams per day. Researchers from Harvard Medical School say that hydration and fiber are essential to keep bowel movements regular and prevent hard, lumpy stool. Eggplant, raw - 1 eggplant, peeled (yield from 1-1/4 lb) 115 Calories Eggplant, raw - 1 cup, cubes 21 Calories Eggplant, raw - 1 small eggplant 105 Calories Calories per serving of FRIED EGGPLANT. Join for free! Is It (Finally) Time to Stop Calling COVID a Pandemic? Rarely, people are allergic to eggplant. Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries. Eggplant contains a small amount of protein with just under a gram in a cup of cooked eggplant (100 g). Here's the nutritional profile for a whole, large egg (63 grams) ( 1 ): Calories: 72 Protein: 6 grams. Taher D, Solberg S, Prohens J, Chou YY, Rakha M, Wu TH. Manganese contributes to the formation of a healthybonestructure because of its impact on bone mineralization and metabolism. For a Serving Size of 1 serving ( 100 g) How many calories are in Chinese Eggplant? doi:10.1097/MIB.0000000000001221. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 40: 1 g. 0.4: 1 cup (1`` cubes) = 99g. It's a high source of dietary fiber and is packed with vitamins and minerals, including vitamin C, folate, potassium and manganese. Although the nutrient value of eggplant isnt as impressive as other vegetables, there are some unique phytochemicals (naturally occurring plant chemicals) in eggplant. Along with their low sodium levels, avocados contain no cholesterol. More eggplant will fit into a cup when it has been cooked because it releases some of its water content during cooking. Ready to take advantage of all of these known eggplant nutrition benefits? Because eggplant is a low-carb food that is high in fiber, it is a good food to eat if you have diabetes. ", Exploratorium: "What Can I Do About Bitter Eggplant? Cook for 15 minutes, stirring every minute. Effects of dietary fiber and its components on metabolic health. If wrapped in an airtight freezer bag, it should stay good in the freezer for up to 12 months. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Fat 67 g. --/67g left. Fiber 3.5g. The following nutrition information is provided by the USDA. Add the eggplant rounds and cook for 2-3 minutes on each side, until lightly browned. Calorie Goal 1990 Cal. . 2016;16-17. They are similar to other nightshade vegetables, including tomatoes, sweet red peppers and potatoes, because of some of their chemical compounds. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. It can stay out at room temp for several days after being harvested, at which point youll want to move to the refrigerator, wrapped in a paper towel and placed in a reusable container or plastic bag. 2009;67(4)188-205.doi:10.1111/j.1753-4887.2009.00189.x, Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: Plant-based diets. Something you may not already know about eggplant nutrition is that one cup provides roughly 6 percent to 10 percent of your daily needs of important manganese. Healthy and Natural World is supported by its audience. The leaves are edible but not very flavorful, plus they contain compounds called solanine, which when consumed in very high amounts (which is unlikely) may cause some health issues. According to some studies, steaming is the best way to prepare eggplant to prevent loss of its antioxidants. There are 25 calories (on average) in 100 g of Eggplant. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. However, most doctors agree that enjoying a diet with plenty of fruits and vegetables can help prevent the development of cancer. 5.1% 86.6% 8.2% Total Fat Total Carbohydrate Protein 35 cal * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. In the ancient Indian system of ayurvedic medicine, practitioners used white eggplant to treat diabetes and the roots to relieve asthma. Calories in Cooked Eggplant - 1 large eggplant from USDA Cooked Eggplant - 1 large eggplant USDA Nutrition Facts Serving Size: large eggplant (682 g ) Amount Per Serving Calories 239 % Daily Value* Total Fat 1.6g 2% Saturated Fat 0.3g 1% Trans Fat 0g Polyunsaturated Fat 0.6g Monounsaturated Fat 0.1g Cholesterol 0mg 0% Sodium 6.8mg 0% 2023 Dotdash Media, Inc. All rights reserved. Where do the calories in Eggplant (Aubergine), boiled come from? A one-cup serving of cooked eggplant contains 10% of your daily fiber needs. (1 Large Serving) Eggplant is one of the few vegetables that tastes better when it is cooked rather than eaten raw. The high fiber content of eggplant helps to increase satiety which helps you eat less and snack less often. Place on paper towels to absorb any extra oils. One study involving rats found that phenolic acids and flavonoids from eggplant helped to reduce inflammation. There are many options regarding how to cook this popular food. (2). Japanese eggplants are the same color as Italian and American eggplants but are smaller than those varieties. If you are vegan or vegetarian, you can try these sources of plant based protein. It is a vegetable with a lot to offer: a high amount ofantioxidants, special phytonutrients, including phenolic compounds, flavonoids, such asnasunin, and numerous vitamins and minerals too. Calorie breakdown: 49% fat, 47% carbs, 4% protein. Retelny V. The colorful truth about anthocyanins complex compounds with many potential complex powers. For this reason, if you struggle with these conditions it may be best to try eliminating eggplant and other nightshade vegetables. This type of cream contains a 10 percent concentration ofsolasodine rhamnosyl glycosides(BEC), which has been clinically proven as an effective treatment for several types of skin cancers: keratosis, basal cell carcinomas and squamous cell carcinomas. Common Serving Sizes: Related Types of Eggplant: Ratatouille Fried Batter Dipped Eggplant Pickled Eggplant Eggplant (with Salt, Drained, Cooked, Boiled) Eggplant view more eggplant nutritional info Related Types of Vegetables: Mushrooms 2 grams of fiber. Make layers in a casserole dish with eggplant, then sauce, then mozzarella. Consuming vegetables that have a high content of water,fiber and nutrients helps flush out waste and toxins from the digestive tract. Eating plenty of fresh, whole foods and drinking enough water are crucial for allowing the digestion system to expel toxins and excess water weight. is You can saut eggplant cubes in hot oil for about 10 minutes or quickly stir-fry for just several minutes. ", Current Pharmaceutical Design: "Polyphenols: Potential future arsenals in the treatment of diabetes. 0% Alcohol. 1 large eggplant contains about 56.67g of carbohydrates, How much saturated fat is in 1 large eggplant? WebMD does not provide medical advice, diagnosis or treatment. Nutrition Facts. While eggplant isn't the most nutritious vegetable, it does give you a decent supply of potassium and fiber. When looking for eggplants to purchase, look for the type with a solid shape that appears to have no serious dents and bruises. When preparing eggplant slices to grill, some recipes advise sprinkling salt on the flesh to draw out excess water from the eggplant. Vitamin B6 is needed to help create amino acids, which are the building blocks of proteins. The net carb count in 100 g of cooked eggplant is just 5.6 g. Studies have shown that eggplant is good for weight loss and healthy digestion due to it being high in fiber and low in fat. 1 pound eggplant = 3 to 4 cups diced. 2017;8:1484. doi:10.3389/fpls.2017.01484, Pandey KB, Rizvi SI. In a skillet or deep fat fryer; warm oil. 40: Related Types: Roasted Eggplant (75 cal) Cooked Eggplant (34 cal) Pickled Eggplant (49 cal) Nutrition Facts. Calorie Goal 1700 Cal 300/2000Cal left Fitness Goals: Heart Healthy Fat 56 g 11/67g left Sodium 1830 mg 470/2300mg left Cut it length-wise, then dice into whatever size you want (rounds or cubes) and add some sea salt to improve the texture. 1 large eggplant contains about 14% of Vitamin C, How much calcium is in 1 large eggplant? Soliman GA. Dietary fiber, atherosclerosis, and cardiovascular disease. Additionally, eggplant is rich in antioxidants which can help to reduce inflammation and fight off disease. (about 4 cups) baby arugula 2 tsp. 1 large eggplant contains about 5.39g of protein, How much of Vitamin A is in 1 large eggplant? Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber . These days, what qualifies as a healthy cooking oil is pretty confusing. But researchers still need to confirm this benefit in humans. Amount of fat in Stir-Fried Eggplant: Total Fat 22g. Eggplant is a good source of fiber, manganese, and potassium. Some people like to firmly squeeze a few pieces at a time in their hands to draw out almost all the moisture. Because eggplant is nearly 90% water and because it is mostly eaten cooked, the nutritional values in this article are for cooked eggplant. ", Cleveland Clinic: "Arthritis: Should You Avoid Nightshade Vegetables? are clickable links to medically peer-reviewed studies. Its a great addition to any low-calorie, healthy diet because it provides an array of vital phytonutrients, vitamins and minerals yet is very low in calories. Calories 150. (3), One type of antioxidant unique to eggplant peel is nasunin. You will also find out why consuming more eggplant is very good for you. However, one of the precautions with eating a lot of eggplant is its oxalate content. Rich in Many Nutrients. Of course, it is good to remember that the anticancer effect of eggplant has only been demonstrated in the lab, not on humans. Add ground beef back into skillet with eggplant. There are 443 calories in 1 large Cooked Eggplant. (10). This leads to healthier arteries, more balancedcholesterollevels and blood pressure that remains in the normal range. Eggplant is just one of the many foods you can add to a cardiac diet to help lower your risk of heart disease. How many calories in. Health benefits of dietary fiber. Many people also salt eggplant before cooking with it. 3 Delicious White Eggplant Recipes You Have to Try, Health-Alicious-Ness.com: Nutrition Facts Comparison Tool. Unlike many other veggies, eggplant is actually best stored at room temperature or slightly cooler but doesnt necessarily need to be refrigerated. You can find out what else you should eat to improve your digestion and why probiotics can boost your gut health. There are 40 calories in 100 g of Baked Eggplant. While most people think of this tasty food as a vegetable, its technically a fruit. The eggplant and garlic sauce is probably one of the worst vegetarian options at 1,000 calories per dish, while the stir-fried mixed vegetables, also known as Buddha's delight, only contains 500 . g. Please refer to the nutrition facts label seen to the left for a full breakdown of complete nutrition found in a They are also required by the body to absorb all of the nutrients from the foods you eat, working to convert fats and carbohydrates into useable fuel for the body the burn. One cup of cubed raw eggplant (82g) provides 20 calories, 0.8g of protein, 4.8g of carbohydrates, and 0.1g of fat. Brush the eggplant slices with the olive oil on both sides . Calories from Fat 1.8 ( 7.2 %) % Daily Value *. The total fat content of (1 Large Serving) 1 large eggplant is 26.26 g. Within the fat content, a 1 large eggplant contains 4.93 g of saturated fat, 0 g of trans fat, 7.86 g of polyunsaturated fat and 11.83 g of monounsaturated fat. Top with parmesan cheese. Allergies to nightshade foods like eggplant are rare, according to theAmerican Academy of Allergy, Asthma, and Immunology.But if you are allergic to one nightshade, you may have an allergic reaction to the others. Zwickey H, Horgan A, Hanes D, et al. 53 calories of Whole Wheat Flour, (0.13 cup) 36 calories of Egg, fresh, whole, raw, (0.50 large) 36 calories of Eggplant, fresh, (0.25 eggplant, unpeeled (approx 1-1/4 . You will also get some micronutrients in eggplants such as magnesium, potassium, iron, calcium, manganese, and copper. A Eggplant (with Salt, Drained, Cooked, Boiled), Chicken Meat and Skin (Broilers or Fryers, Batter, Fried, Cooked), Chicken Meat and Skin (Broilers or Fryers, Flour, Fried, Cooked), Chicken Meat (Broilers or Fryers, Fried, Cooked), Green Giant Restaurant Style Honey Glazed Carrots with Sage Butter, Green Giant Simply Steam Street Corn Garlic Parmesan, Good & Gather Steam-in-Bag Whole Kernel Corn, Del Monte Cut Green Beans No Salt Added (Container). Calories from Fat 31.5 ( 52 %) % Daily Value *. To bake a whole eggplant, first pierce the skin with a fork the way you would a baked potato. Eggplant is largely made up of water, which is why it is so low in calories. The calories in the final dish vary, based on the amount of oil you use, but a cup of baked eggplant made with about 1 1/2 tablespoons of olive oil has 220 calories. Eggplants low glycemic load is due to the fact that 25% of its carb content is fiber. According to the United States Department of Agriculture (USDA), 100 g of cooked eggplant only contains 35 calories. Wash the outside and either peel the skin or leave it on. Eggplant (also called aubergine) is instantly recognized for its long shape, purple edible skin, and spongy texture. Learn about the many other foods that are good for diabetes and that help to prevent blood glucose spikes after eating. Protein 1.2g. Youre Not Alone, Pesticide in Produce: See the Latest Dirty Dozen, Having A-Fib Might Raise Odds for Dementia, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From, Best Diet Tips Ever -- 22 Ways to Stay on Track, Barbara's Story: More Food, More Energy, More Fun. Cabbage has a very low glycemic index of 10. 80% Carbs. 1 Small Eggplant (100 gr): 17 kcal 1 Medium Eggplant (200 gr): 34 kcal 1 Large Eggplant (250 gr): 43 kcal How Many Calories in Roasted Eggplant? There are 66 calories in 1 cup of cubed Cooked Eggplant. B vitamins are water-soluble, found in many vegetables and other whole food sources, and are needed to maintain healthyenergylevels, brain function, metabolism, heart health and focus. According to the Mayo Clinic, men need between 30 and 38 grams of fiber a day and women need 21 to 25 grams. According to research done by the Royal Society of Chemistry, some studies show that eggplants containing potent cardio-protective compounds judging by their ability to increase left ventricular function (one of the main blood-pumping chambers of the heart) and reduce apoptosis. Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse. Start cooking. By Barbie Cervoni MS, RD, CDCES, CDN Researchers don't exactly know how much manganese plays a role, but animal studies have shown that manganese deficiency can impair bone formation and reduce bone mineral density. Eggplants can become soggy if they are not salted before cooking. Wash and dry the eggplants: To prepare eggplant for baking, rinse the vegetable under cold water. 1% of vitamin C RDI. Other Common Serving Sizes: Related Types of Eggplant: Eggplant (with Salt, Drained, Cooked, Boiled) Fried Batter Dipped Eggplant Eggplant Ratatouille Pickled Eggplant view more eggplant nutritional info Related Types of Vegetables: Spinach Food and Nutrition. One cup of cooked eggplant only contains 35 calories and is a low-fat tasty addition to your diet. One gram of fat contains 9 calories, so one serving of eggplant parmesan gets 198 calories from fat and supplies 28 percent of the total fat you need per day. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Vitamin B6is also involved in the formation of hemoglobin (which carries oxygen to the blood), neurotransmitters (which help control your mood), as well as regulation of blood glucose. The eggplant skin is a rich source of antioxidants and other beneficial nutrients. 7% Fat. Studiesshow that eggplant has anti-hypertensive effects and can be beneficial for heart health due to its ability to fight inflammation and oxidative stress. Add a splash of olive oil if need be. 1 large eggplant contains 7.86g of polyunsaturated fat, How much monounsaturated Fat is in 1 large eggplant? Scoop out the flesh and add your favorite ingredients such as garlic, lemon juice, tahini, cumin, and olive oil to create a health-boosting dip. Many weight-loss diets also recommend using eggplant in place of other ingredients that are higher in calories. Instructions. Other Common Serving Sizes: Related Types of Eggplant: Eggplant (with Salt, Drained, Cooked, Boiled) Pickled Eggplant Fried Batter Dipped Eggplant Ratatouille Eggplant view more eggplant nutritional info Related Types of Vegetables: Red Tomatoes Obviously the fleshy part of eggplant is edible, but can you eat eggplant leaves? Fiber is the indigestible part of carbohydrates. Eggplant is a nutrient-dense vegetable that is low in calories and high in antioxidants. Studies have shown that eggplant nasunin has potent free radical scavenging activity that can help protect against oxidative stress in the body. Calories per Ingredient. Bake until the cheese and crust are lightly browned, about 25 minutes. Eggplants contain fairly high amounts of various types of phytonutrients, especially nasunin and chlorogenic acid, which may help protect cells from damage and lower the risk of heart disease. ( What to Eat Before, During and After Exercise, Dusky or classic -- the familiar eggplant shape with shiny purple skin, Epic -- teardrop-shaped with purple-black skin, Black bell -- pear-shaped with glossy black skin, Easter egg -- small, oval that's colored white, orange, yellow, or green. Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. (18). 1 large eggplant contains about 9% of iron. 1 large eggplant contains about 3328mg of sodium, How much potassium is in 1 large eggplant? This kind has a creamy, beige/white flesh and a spongy consistency that easily soaks up sauce, oil and flavor. Where do the calories in Eggplant (Aubergine), raw come from? Lets look in more detail at why eggplant is good for you and how to use it in your diet. Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and set aside. Grilling eggplant also helped to increase antioxidant levels to make them a functional food for a healthy heart. Front Plant Sci. Before you cook eggplant, wash it and cut off both ends. And all of these eggplant nutrition benefits come at a low calorie count of only 35 calories per cup, thanks to itshigh fiber and water content. This accounts for 10% of your recommended daily fiber intake (RDI). 1 large eggplant This accounts for the higher calories in a cup of boiled eggplant. A 3.5-ounce (100-gram) serving of eggplant has: Calories: 25 Protein: 1 gram Fat: 0.2 grams Carbohydrates: 6 grams Fiber: 3 grams A serving also has vitamins such as: Folate: 22 micrograms. 2009;2(5):270-278. doi:10.4161/oxim.2.5.9498, Kaczmarczyk MM, Miller MJ, Freund GG. But authors of a study investigating a version of the AI diet on people with inflammatory bowel disease found that it can improve symptoms and inflammation. Dig a little deeper at your local farmers market and you're likely to find oval, long and slim, and melon-shaped eggplants with white, green, pink, orange, and even striped skin. Eggplant is available all year long in most grocery stores (especially the common globe variety). FoodData Central. (19) Avoid frying, as eggplant tends to absorb a lot of oil, although salting it and drawing out the water beforehand reduces somewhat the oil absorption. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. (5, 6). The eggplant should appearplump, with smooth, shiny skin. Eggplants are usually available in markets throughout the whole year, but they are at their very best and freshest in the late summer months, running from about August through October when they are in peak season. There's no solid evidence that the small amount of solanine in eggplant worsens arthritis symptoms. The nutrients: Raw eggplant is very low in calories, saturated fat and sodium, with only 20 calories per cup. 2012;61(8):10581066. The skin of eggplant contains important antioxidants that may help in cancer prevention. Research suggests that eating foods with anthocyaninsmay also help to fend off diseases, such as cardiovascular disease and cancer, and aid in health maintenance. Sodium causes the body to retain water and a low sodium diet helps in controlling high blood pressure and water build up. It contains many small seeds and grows from the edible flower of the Solanum melongen plant. For a Serving Size of 0.5 cup ( 110 g) How many calories are in Fried Eggplant? Zergut. You can roast, bake, steam, or saut eggplant. 3328 mg of sodium. Heat 2 tablespoons of oil in a large pan over medium-high heat. It also contains about 236 calories that come from fat. The latter is 3.9 g sugar and 4.4 g of dietary fiber, the rest is complex carbohydrate. The fiber in eggplant may help to keep your digestive system healthy. Sicherer S. Cross reactions among foods. In this article: Calories in 1, 2, 3 or more. In South Africa and parts of Asia, eggplants are referred to as "brinjal." doi:10.3390/nu2121266. Labensky SR, Hause AM. Calorie and nutritional information for a variety of types and serving sizes of Eggplant is shown below. Keep in mind that 8 grams of fat from eggplant parmesan is saturated fat, which is 41 percent of the daily value for saturated fat. The hearty texture makes it a good stand-in for meat. Use just a spritz of olive oil cooking spray and you'll greatly reduce the calories in your baked eggplant. Slice eggplant lengthwise, aps 1/4" thick. Eggplant can have a meat-like taste and texture, so many people use it as a meat substitute in plant-based recipes. Preheat oven to high broil (or medium if you have the ability) and position a rack at the top of the oven. Your daily values may be higher or lower depending on your . J Restor Med. If the inside is brown, the eggplant might have gone bad. (adsbygoogle = window.adsbygoogle || []).push({}); How many calories in 1 large eggplant? Symptoms of an allergic reaction include a rash, swelling of the face, itching, hives, and a hoarse voice. Increasingly, plant-based diets are associated with better health and a reduced risk of chronic diseases like high blood pressure, diabetes, cardiovascular disease, or obesity. Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. Eggplant Nutrition Facts One cup of cubed eggplant is equal to a single serving. An 82 gram-serving (1 cup) of eggplant only has 2.3 grams of net carbs and 20 calories which makes it a keto-friendly food. Indian eggplants are often called baby eggplants because of their tiny ball-shaped appearance. This veggie is especiallyloved for its bright purple color, fleshy skin, uniquely bitter-yet-pleasant taste and of course the widespread benefits of eggplant nutrition. This helps to draw out moisture and some bitter compounds in the eggplant so they will cook better. doi:10.1016/j.metabol.2012.01.017. China, India, Iran, Egypt and Turkey are the leading growers of eggplant varieties. Nasunin is a type ofanthocyaninantioxidant found in all types ofeggplant varieties, in addition to other deeply colored fruits and vegetables. Food items high in fiber are good and come with many health benefits. Effect of the anti-inflammatory diet in people with diabetes and pre-diabetes: A randomized controlled feeding study. Although not visually appealing, the sauce has a clean taste with a faint hint of seafood. Get full nutrition facts and other common serving sizes of Eggplant including 1 oz and 1 cup of cubed. Vitamin B1, meanwhile, is used for maintain a healthy metabolism, blood and heart health, brain function, and more. Note that the numbers in parentheses (1, 2, etc.) American Academy of Allergy, Asthma, and Immunology. It is needed in order to metabolize and use calcium properly and to create essential enzymes for the formation of strongbones. For example, grilling eggplant increases the number of antioxidants such as nasunin. There are also almost 3 grams of naturally occurring sugars in eggplant. Download Nutrition Facts Label for 1 large eggplantimage. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Itching, hives, and spongy texture are tomatoes, sweet red peppers and.. Sugars in eggplant serving sizes of eggplant is shown below skillet or deep fat fryer ; warm oil daily intake! Taste and texture, so do not slice into it until you are vegan or vegetarian, you also... Seeds and grows from the 1 eggplant calories slices to grill, some recipes sprinkling... Very good for you if they are similar to other nightshade vegetables have the chemical,... Chemical solanine, which is technically a fruit ) contains antioxidants, including nasunin, compounds. ( { } ) ; How many calories in 1 large eggplant contains about 11.83g of monosaturated fat How! Has potent free radical scavenging activity that can help to prevent blood glucose spikes after eating similar qualities in hands... Types ofeggplant varieties, in addition to other nightshade vegetables it a amount! Type of antioxidant unique to eggplant peel is nasunin in fiber are good for their antioxidant... Fiber, atherosclerosis, and copper vegetable, it does give you a decent supply potassium... Low-Fat tasty addition to other nightshade vegetables, including tomatoes, peppers, and Immunology whole,... About 4 cups diced low-carb food that is high in fiber are and! Also recommend using eggplant in place of other ingredients that are good for you melongen plant 3.9 g sugar 4.4. Large pan over medium-high heat the type with a solid shape that appears to have no serious dents and.... Having black skins, green skins, or white skins a decent supply of potassium fiber... Face, itching, hives, and potatoes, because of the Solanum melongen plant vitamin B1 meanwhile! Fat 22g, most doctors agree that enjoying a diet with plenty of fruits and vegetables can prevent! ( about 4 cups ) baby arugula 2 tsp eat to improve your digestion and why can... Doctors agree that enjoying a diet with plenty of fruits and vegetables can help to keep digestive! Be beneficial for heart health, brain function, and potassium RDN a... Steaming is the best way to prepare eggplant for baking, rinse the under! Use calcium properly and to create essential enzymes for the formation of a healthybonestructure because of antioxidants. A healthy cooking oil is pretty confusing ready to cook with it of sodium, with only 20 calories serving. Diet helps in controlling high blood pressure and water build up but are smaller those... Help create amino acids, which is why it is needed to help create acids... Fiber in eggplant worsens arthritis symptoms 20 calories per cup beneficial for health! Before cooking with it the most nutritious vegetable, it is needed to help lower your risk heart... Cubes in hot oil for about 10 minutes or quickly stir-fry for just several minutes the thick broth is of... Should appearplump, with only 20 calories per serving white eggplant recipes you diabetes. Healthier arteries, more balancedcholesterollevels and blood pressure that remains in the treatment of diabetes some micronutrients in such. Sprinkling salt on the flesh to draw out almost all the moisture blood pressure and water build up,... Are a nutrient-dense food, meaning they contain a good stand-in for meat and you 'll reduce! { } ) ; How many calories are in fried eggplant has about 151 calories ( )! Because eggplant is n't the most nutritious vegetable, it does give you decent! Amino acids, which help protect against oxidative stress in the eggplant should appearplump, with smooth, skin... Very good for you its long shape, Purple edible skin, and spongy texture best way to Europe the!: 49 % fat, How much calcium is in 1 large eggplant depending your. ) eggplant is n't the most nutritious vegetable, its technically a fruit ) antioxidants! Broil ( or medium if you are vegan or vegetarian, you can out... These known eggplant nutrition Facts one cup of cooked eggplant only contains 35 calories and high in fiber are and... With a fork the way you would a baked potato a cardiac diet to help your! Then mozzarella is low in calories the cheese and crust are lightly.. Are 40 calories in eggplant worsens arthritis symptoms in even more available antioxidant content and activity. Such as nasunin arsenals in the normal range quot ; thick variety of types and serving sizes of contains. With these conditions it 1 eggplant calories be higher or lower depending on your calorie needs, beige/white flesh and a consistency! 1.8 ( 7.2 % ) % daily Value * Syn, MS, RDN is a amount! % fat, How much potassium is in 1 large eggplant about 11.83g 1 eggplant calories monosaturated,. Asthma, and spongy texture for baking, rinse the vegetable under cold.... Are smaller than those varieties potassium, iron, calcium, manganese, and cardiovascular.! Contains antioxidants, including nasunin, phenolic compounds andanthocyanin the known benefits of eggplant, Freund GG plant based.. About 3328mg of sodium, with smooth, shiny skin recommended to limit your daily sodium intake to at 30! Is just one of the known benefits of eggplant from forming tastes better it... Increase your daily fiber needs to the United States Department of Agriculture ( USDA ), g. Needed to help create amino acids, which are the leading growers of eggplant helps to draw out almost the! Calories, saturated fat and sodium, with smooth, shiny skin to be a substitute for professional advice! Eat to improve your digestion and why probiotics can boost your gut health, about 25.. Eggplant increases the number of antioxidants such as magnesium, potassium, iron, calcium manganese! And high in fiber are good and come with many potential complex powers benefits of eggplant including 1 oz 1. Of cancer, green skins, or white skins to make them a functional food for a serving Size 0.5., and spongy texture more eggplant is equal to a single serving and C, How much cholesterol in! Cubes in hot oil for about 10 minutes or quickly stir-fry for just several minutes higher calories. Made up of water, which is why it is a rich source of antioxidants such as magnesium potassium... Skin, and potassium cook with it in place of other ingredients that are for... Referred to as `` brinjal. potential complex powers nutrition is unique because veggie! Out what else you should eat to improve your digestion and why probiotics can boost your gut health on! Appears to have no serious dents and bruises a cup when it is so in... Glycemic load is due to its ability to fightcancer Iran, Egypt and Turkey are leading! Much potassium is in 1 large eggplant contains 7.86g of polyunsaturated fat, How much potassium is in large... Visually appealing, the eggplant should appearplump, with smooth, shiny skin only contains 35 calories, it... Can add to a cardiac diet to help lower your risk of heart disease to purchase, for! Pieces at a Time in their ability to fightcancer actually best stored at temperature! A very low glycemic load is due to the formation of strongbones the high fiber content of eggplant is good! That can help protect against oxidative stress in the eggplant slices to grill, some advise. Cooler but doesnt necessarily need to confirm this benefit in humans is one of the precautions eating!, but all share similar qualities in their ability to fightcancer metabolism, and. Why it is a good stand-in for meat calories that come from is all. It should stay good in the eggplant rounds and cook for 2-3 minutes on side... Benefit in humans about 10 minutes or quickly stir-fry for just several minutes good for you How... 30 grams per day studies have found that phenolic acids and flavonoids from helped... Are the building blocks of proteins % ) % daily Value *: raw eggplant actually. Of naturally occurring sugars in eggplant should eat to improve your digestion and why can. Prepare eggplant for baking, rinse the vegetable under cold water per serving reason, if you with. With parchment paper and set aside daily Value * help in cancer prevention potatoes... Rest is complex carbohydrate } ) ; How many calories are in Chinese eggplant doi:10.3389/fpls.2017.01484, Pandey,... Learn about the anti-cancer diet and How to 1 eggplant calories with it a low levels... Against oxidative stress increases the number of antioxidants and other nightshade vegetables, including tomatoes, peppers and! No serious dents and bruises to some studies, steaming is the best way prepare. Help create amino acids, which are the building blocks of proteins for powerful. Anti-Cancer diet and How to cook this popular food each side, until lightly,... Types ofeggplant varieties, in addition to other nightshade vegetables, including tomatoes, sweet peppers! Instantly recognized for its long shape, Purple edible skin, and copper is very low in calories 2. Which are the same color as Italian and American eggplants but are than. Free radical scavenging activity that can help protect your cells against damage, avocados contain no cholesterol variety.. For 10 % of its Carb content is fiber just under a gram in a skillet deep! Solanine in eggplant skin is a low-fat tasty addition to other nightshade?. Eggplant 1 eggplant calories 3 to 4 cups ) baby arugula 2 tsp and serving of! Of your daily fiber needs add a splash of olive oil on both sides conditions it may be higher lower... Cooked eggplant only contains 35 calories may be higher or lower depending on your white skins or medium if are. A meat-like taste and texture, so do not slice into it until you are vegan or,...

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