Calorie Chart / Vegetables / Eggplant
How Many Calories Are in Eggplant?
Calculation of the nutritional value & Recommended Dietary Intake of eggplant
For g and a calorie requirement of kcal
| Calories 38 kcal | Proteins 2 g | Lipids 0.4 g | Carbohydrates 6.4 g |
| 2% | 3% | 1% | 2% |
Health benefits of eggplant
Eggplant - 100g
Calories 19 kcal
Proteins 1 g
Lipids 0.2 g
Carbohydrates 3.2 g
Eggplant is widely recognized as a very low-calorie vegetable: with only 19 kcal per 100 g, it naturally fits into plans that aim to reduce daily calories without sacrificing volume on the plate. Because its flesh is rich in water (over 90 %), a generous serving adds bulk while contributing almost no calories.
Beyond its low calories, eggplant supplies interesting micronutrients. It provides manganese, potassium, and small amounts of vitamins B1, B6, and K. The purple skin contains nasunin, an anthocyanin with supposed antioxidant properties; some studies suggest nasunin may help protect cell membranes, but evidence remains preliminary, hence the word "supposed." Its soluble fiber (mainly pectin) supports satiety, thereby helping to control calories later in the day. Finally, the vegetable is virtually fat-free (0.2 g per 100 g) and contains roughly 1 g of protein and 3.2 g of carbohydrates, confirming its status as a low-calorie food.
Historically, eggplant originated in India and was introduced to Europe by the Arabs in the Middle Ages. Until the 18th century, Europeans considered it an ornamental plant before realizing that, cooked, it brings flavor for minimal calories. Today it is a key ingredient of Mediterranean diets, prized for its ability to make stews, grills, and spreads more satisfying without inflating calories.
Tips for incorporating eggplant into a balanced diet
Because it absorbs flavors while adding very few calories, eggplant is excellent grilled with a drizzle of olive oil and served alongside a lean protein such as chicken breast. If you want a complete yet light plate, combine grilled slices with a salad of tomato and fresh herbs; the meal remains rich in taste while keeping calories under control.
For family dishes, include diced eggplant in a Provençal ratatouille with zucchini, bell pepper, and onion. This recipe stretches meat portions, lowers overall calories, and boosts fiber intake. Another classic is baked moussaka: replacing a portion of béchamel with thick tomato coulis will reduce calories while preserving creaminess.
If you crave a dip, roast the vegetable whole, scoop the flesh, and blend it with garlic and lemon to prepare "eggplant caviar"; serve it with raw vegetable sticks for a snack that is satisfying yet light in calories. You can also layer thin grilled slices in a lasagna in place of some pasta sheets—each swap saves calories without compromising texture.
Frequently Asked Questions
- How many calories are in eggplant?
- Eggplant contains 19 kcal per 100 g.
- Is eggplant considered low or high in calories?
- With only 19 kcal per 100 g, eggplant is classified as very low in calories and is therefore useful when you want to lower the total calories of a meal.
- Does peeling eggplant change its calories?
- The calorie difference is minimal; removing the skin only reduces calories by a fraction of a kcal, but you lose some fiber and antioxidants.
- How can I cook eggplant without adding too many calories?
- Opt for grilling, baking, or steaming with a light brush of oil; frying will increase calories significantly because the flesh absorbs fat.
- Can eggplant help with weight-loss diets focused on reducing daily calories?
- Yes. Its high water and fiber content promotes satiety, which can lead to lower overall calories consumed during the day.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
