Calorie Chart / Recipes / Ratatouille
How Many Calories Are in Ratatouille?
Calculation of the nutritional value & Recommended Dietary Intake of ratatouille
For g and a calorie requirement of kcal
| Calories 104 kcal | Proteins 3 g | Lipids 6.6 g | Carbohydrates 8 g |
| 5% | 4% | 10% | 3% |
Health benefits of ratatouille
Ratatouille - 100g
Calories 52 kcal
Proteins 1.5 g
Lipids 3.3 g
Carbohydrates 4 g
Ratatouille is considered a low-calorie preparation: with only 52 kcal per 100 g, it allows you to enjoy a generous portion while keeping calories in check. Those looking for a filling plate that barely dents their daily calorie intake will appreciate this Provençal stew.
Because it combines tomato, zucchini, eggplant, bell pepper, and onion, ratatouille supplies a cocktail of micronutrients. Vitamin C (from tomato and pepper) supports immunity, vitamin A precursors promote eye health, and potassium contributes to normal blood-pressure regulation. The olive oil traditionally used brings heart-friendly monounsaturated fats without sending calories soaring.
The mix of colorful vegetables also delivers lycopene, beta-carotene, and anthocyanins, antioxidants that may help reduce oxidative stress. A 200-g serving still stays under 110 calories, making ratatouille a practical choice for weight-loss menus where calories matter.
Historically, the dish was a thrifty way for Nice farmers to use up summer vegetables. Today, it remains a symbol of Mediterranean cuisine, prized by athletes who need nutrient density but must monitor calories for weight categories or endurance events.
Tips for incorporating ratatouille into a balanced diet
Thanks to its low calories, ratatouille can replace heavier side dishes without sacrificing flavor. Pair it with a grilled chicken breast for a protein-rich, moderate-calorie plate, or spoon it over fluffy quinoa to obtain complete amino acids while keeping total calories reasonable.
If you crave seafood, serve ratatouille alongside baked cod; the vegetables' acidity balances the fish's delicate flesh while adding minimal calories. Vegetarian? Fold ratatouille into an omelet made with two eggs; the volume of vegetables stretches the dish so calories per bite stay low.
For a comforting meal that still controls calories, layer ratatouille in a whole-grain lasagna with a light béchamel. Conversely, avoid combining it with energy-dense sides such as French fries or excess butter if you are counting calories.
Portion tip: prepare a double batch and freeze individual servings. Having a ready vegetable base on hand makes it easier to fill half your plate with produce and reduce overall calories at lunch or dinner.
Frequently Asked Questions
- How many calories are in ratatouille?
- There are 52 kcal per 100 g.
- Is ratatouille good for weight loss because of its calories?
- Yes, its very low 52 kcal density lets you eat a satisfying volume while keeping daily calories under control, especially if you avoid adding excess oil.
- Which vitamin makes ratatouille interesting beyond its calorie count?
- The dish is rich in vitamin C from tomato and pepper, giving immune support without adding extra calories.
- Can I freeze ratatouille without changing its calories?
- Freezing does not alter calories; the nutritional profile stays the same as long as no ingredients are added.
- Does adding olive oil increase the calories a lot?
- A tablespoon of olive oil adds roughly 90 kcal, so measure carefully if you are tracking calories.
- Is ratatouille suitable before a workout?
- Yes, the carbohydrates from vegetables supply light energy, and the low calories prevent heaviness. Add a portion of brown rice or pasta if you need more fuel.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
