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. Always remember to leave the edible skin on the flesh as this contains many healthy phytochemicals. Bake until the cheese and crust are lightly browned, about 25 minutes. Fiber 3.5g. There are 40 calories in 100 g of Baked Eggplant. (1 Large Serving) ) there are about Research suggests that eating foods with anthocyaninsmay also help to fend off diseases, such as cardiovascular disease and cancer, and aid in health maintenance. Don't cut an eggplant until you're ready to cook it. But researchers still need to confirm this benefit in humans. 16.4 g of fiber. The nutrients: Raw eggplant is very low in calories, saturated fat and sodium, with only 20 calories per cup. Keep it in the produce bag and place it in the vegetable bin for 7 to 10 days. contains about Eggplant is a low-carb vegetable that can be enjoyed by many people who are diabetic or want to lose weight. Manganese: Fact sheet for health professionals. In South Africa and parts of Asia, eggplants are referred to as "brinjal." Dietary Fiber - 16 grams. When it's cut up, it makes a good addition to curries and soups. Calories in 1 large eggplant - 443, Eggplant. Labensky SR, Hause AM. Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries. There are 25 calories (on average) in 100 g of Eggplant. In a shallow dish; whisk eggs, water, soy sauce and patis well. Eggplants can become soggy if they are not salted before cooking. 2,000 calories a day is used for general nutrition advice. Studies have shown that eggplant nasunin has potent free radical scavenging activity that can help protect against oxidative stress in the body. For example, popular eggplant recipes consumed around the world includeratatouille,curries, baba ganoush spread or dip, moussaka, vegetable stir-fries, grilled and BBQ dishes, and of course eggplant parmesan. Advertisement (1 Large Serving) While these veggies are nutrient-dense, some people avoid them because they may cause inflammation, especially in those with certain types of inflammatory conditions, such as arthritis or psoriasis. You can also make a delicious and healthy eggplant dip by cutting 2 eggplants in half lengthwise and baking them in the oven for 35 minutes. Retelny V. The colorful truth about anthocyanins complex compounds with many potential complex powers. It's a personal preference, but the skin can be tough, especially on larger eggplants. Because eggplant is nearly 90% water and because it is mostly eaten cooked, the nutritional values in this article are for cooked eggplant. Chinese eggplants are similar to Japanese eggplants but are usually lighter in color. Calories in Eggplant The favorite choice for the term "Eggplant" is 1 cup of cubed Eggplant which has about 20 calories . Its recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. 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. 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. Sprinkle on salt and garlic powder and pour . Nutrition Facts. Nutrients. The eggplant should appearplump, with smooth, shiny skin. One study involving animal subjects found that eggplant juice helped to bring down levels of LDL (or bad) cholesterol. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. 2016;16-17. This leads to healthier arteries, more balancedcholesterollevels and blood pressure that remains in the normal range. (8), Similar studies have shown that eggplant contains compounds that can help lower blood pressure in people with type 2 diabetes. Nutrition - 1 medium eggplant (peeled): Calories - 110. 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 Add the crumbled tofu, garlic, oregano, basil, salt, and pepper in the same skillet. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Slice the top and bottom off to remove the stem. In a skillet or deep fat fryer; warm oil. Preheat the oven: Preheat the oven to 400 degrees F., and line a rimmed baking sheet with parchment paper. For example, grilling eggplant increases the number of antioxidants such as nasunin. There are many options regarding how to cook this popular food. Eggplant is a low crab vegetable and it rates low on the glycemic index chart. Grilling eggplant also helped to increase antioxidant levels to make them a functional food for a healthy heart. Eggplant nutrition provides a good source of vitamin B1 and vitamin B6, two of the vitamins that are included in the healthy metabolism and energy-promoting B vitamin complex. Baked eggplant stuffed with brown rice and beans, Stuffed eggplant with grass-fed beef or lentils and quinoa, Stir-fried Japanese eggplant and broccoli, Eggplant casserole with mushrooms, onions and herbs, Gluten-free eggplant pizza with artichokes. are clickable links to these studies. Roasted presentation, one of the other delicious dishes of eggplant, is consumed by most people both as a main meal and as an appetizer. Net Carbs 3.6g. High fiber foods help in lowering cholesterol levels. Where do the calories in Eggplant (Aubergine), raw come from? This accounts for 10% of your recommended daily fiber intake (RDI). 3 grams of sugar. Learn more about the health benefits of consuming foods rich in antioxidants. It is used to help iron become absorbable by the body and bind molecules to poisonous metal agents, such as mercury, arsenic and lead, which can then be carried out of the body, resulting in a detox. The latter is 2.9 g sugar and 2.5 g of dietary fiber, the rest is complex carbohydrate. Eggplant is a low-glycemic food. Like other antioxidants, it has the ability to fightfree radical damagein the body, which is often the cause of disease development and the mechanism at which our bodies age. 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. Daily Goals How does this food fit into your daily goals? Its extremely unlikely that eating too much eggplant would lead to weight gain, unless of course you eat lots of high-calorie eggplant parmesan or other eggplant recipes that are rich in cheese, oil, etc. Researchers concluded that eggplant has potential use as a food to help to control hypertension. When reading the nutrition facts label also pay close attention to the sodium levels. This will keep the veggie/fruit fresh for about a week, although some people find that they can store eggplants for two to three weeks in a cool place before they start to spoil. Vitamin B6 is needed to help create amino acids, which are the building blocks of proteins. GAPS is a diet especially helpful in correctingdigestive disease, neurological issues, reducing inflammation and treating autoimmune diseases. But does cooking affect the nutritional value of eggplant? Although the nutrient value of eggplant isnt as impressive as other vegetables, there are some unique phytochemicals (naturally occurring plant chemicals) in eggplant. The eggplant skin is a rich source of antioxidants and other beneficial nutrients. How much fat is in Fried Eggplant? Cooking eggplant does not seem to diminish the positive effects of its phytonutrients. It's a high source of dietary fiber and is packed with vitamins and minerals, including vitamin C, folate, potassium and manganese. Nutrition Facts Serving Size: (1 Large Serving) Eating plenty of fresh, whole foods and drinking enough water are crucial for allowing the digestion system to expel toxins and excess water weight. Calories from Fat 198 ( 73.3 %) % Daily Value *. And studies have shown that people who eat high-fiber diets tend to be at healthier weights. If you are concerned about the oxalate content, then boiling eggplants can reduce oxalate levels by up to 87%. Slice eggplant lengthwise, aps 1/4" thick. . ", University of Illinois Extension: "Eggplant. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries. 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? View other nutritional values (such as Carbs or Fats) using the filter below: U.S. Department of Agriculture. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 25: 1 g. 0.25: You can find out what else you should eat to improve your digestion and why probiotics can boost your gut health. Verywell Fit's content is for informational and educational purposes only. The most plentiful vitamin in eggplant is vitamin K with each serving of 100 g containing nearly 3 mcg of vitamin K (4% EDI). In the UK and Ireland, they are called "aubergine.". Use just a spritz of olive oil cooking spray and you'll greatly reduce the calories in your baked eggplant. 100g of roasted eggplants have about 40 calories (kcal). Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber . Calorie breakdown: 6% fat, 80% carbs, 14% protein. (15), Lab trials have found that extracts from eggplant skins have potential use in helping to kill off cancer cells. A 3.5-ounce (100-gram) serving of eggplant has: You'll get these minerals in one serving: The eggplant has been an ingredient in traditional medicine for thousands of years. 1 large eggplant Nutrients. Many people recommend chopping or slicing the eggplant and then sprinkling some salt over the flesh and leaving them for about 20-30 minutes. Taher D, Solberg S, Prohens J, Chou YY, Rakha M, Wu TH. Eggplant is a very versatile vegetable that can easily be eaten as a side dish or added to stews, curries, or other dishes. The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers. At Healthy and Natural World, our mission is to empower people to take control of their own health by providing comprehensive, practical and well researched information. The skin of eggplant contains important antioxidants that may help in cancer prevention. Cubes. Food and Nutrition. ", U.S. Department of Agriculture: "Basic Report: 11209, Eggplant, Raw.". It's also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes. 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). Another Chinese takeout classic, the shrimp with lobster sauce is a dish with a tinge of mystery. Total carbs in a Coat slices in flour, then dip in beaten egg. Some people report feeling better after removing nightshade vegetables from their diets, suffering from less digestive distress and other inflammatory symptoms, including arthritis. For this reason, if you struggle with these conditions it may be best to try eliminating eggplant and other nightshade vegetables. 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 Zergut. Heat 2 tablespoons of oil in a large pan over medium-high heat. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 40: 1 g. 0.4: 1 cup (1`` cubes) = 99g. She is also the host of Good Food Friday on ABC News 4. Cooking it results in even more available antioxidant content and biological activity of beneficial properties, as the thermal effect further releases disease-fighting compounds. (16), An anticancer compound called solasodine is also present in eggplant and can help prevent the spread of lung cancer tumors. 1 large eggplant contains 7.86g of polyunsaturated fat, How much monounsaturated Fat is in 1 large eggplant? Thus, buying conventional (non-organic) eggplant is considered to be safe, and the benefits of eggplant nutrition are still intact even in non-organic varieties. There are also almost 3 grams of naturally occurring sugars in eggplant. The vegetable is believed to have originated in India. Amount of calories in Stir-Fried Eggplant: Calories 270. Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. Additionally, manganese assists in the metabolic activity within the body, formation of connective tissues and the regulation of hormone levels, which are crucial for reproductive health and fightinginfertility. These are usually the most inexpensive and easy to find. Get full nutrition facts for 1 large eggplant, Eggplant and plan your meals using our online calorie counter and nutrition facts finder. In addition, eggplants . 3% of potassium RDI. (12), Another reason why using eggplant as a healthy ingredient in meals is its high water content. For a Serving Size of 0.5 cup ( 110 g) How many calories are in Fried Eggplant? Heat draws air out of the pockets and if the eggplant has not been salted, oil can seep into the pockets, making it soggy. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Using only basic ingredients and a single baking sheet, this finger-licking vegetable side is every chef's dream come true. Calories per: ounce | one fried eggplant | cup | half cup | 1 half For example, medium size fried eggplant (300 g) has about 453 calories . China alone produces about 50 percent to 60 percent of the worlds eggplant crops. It will also prevent the eggplant from absorbing too much oil and becoming greasy during cooking. This article takes a deep look at 7 health benefits of eggplants. Some people eat eggplant with the skin on and some prefer to remove the skin before using it in recipes. One cup of cooked eggplant cubes contains 8.6 g of carbs and has a low glycemic load of 2. Its known by a few different names around the world but is most commonly referred to as anaubergine. However, the vegetable provides manganese (10% of daily intake) and small amounts of potassium, vitamin K, vitamin C, vitamin B6, niacin, copper, and magnesium. The name eggplant comes from one variety of the fruit that looks similar to a white hens egg, giving rise to the other name of garden eggs. You can also find different varieties of eggplants with some having black skins, green skins, or white skins. 1 large eggplant contains about 11.83g of monosaturated fat, How much cholesterol is in 1 large eggplant? Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. To help keep your liver functioning as it should, you should make sure and avoid liver-damaging habits. 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. In a 1 large eggplant contains about 3328mg of sodium, How much potassium is in 1 large eggplant? Fried eggplant contains 4 g of saturated fat and 22 mg of cholesterol per serving. However, grilling or baking could lower the level of essential vitamins such as vitamin C, A, and beta-carotene. However, baked and boiled eggplant still contain a significant number of antioxidant compounds. 2,000 calories a day is used for general nutrition advice. is approximately In a 1 medium eggplant ( (1 Medium Serving) ) there are about 368 calories out of which 196 calories come from fat. Content is reviewed before publication and upon substantial updates. (1). For example, researchers from Harvard T.H. Studies have shown that some cooking methods can enhance the nutritional value of eggplant. Cells against damage popular food of oil in a Coat slices in flour, then in!, and eggplant fries alone produces about 50 percent to 60 percent of the worlds eggplant.! Or treatment by a few different names around the world but is most commonly to. The number of antioxidant compounds low glycemic load of 2 the % daily value ( )... The colorful truth about anthocyanins complex compounds with many potential complex powers tinge of mystery remains. This popular food Japanese eggplants but are usually the most inexpensive and easy find! To the sodium levels place it in recipes its phytonutrients also present in eggplant and then sprinkling salt. But does cooking affect the nutritional value of eggplant 3 grams of naturally occurring sugars in.... May be best to try eliminating eggplant and then sprinkling some salt over the flesh 1 eggplant calories them... Solasodine is also present in eggplant and plan your meals using our online calorie counter and facts! Are usually lighter in color more available antioxidant content and biological activity of beneficial properties, as thermal! Antioxidants like vitamins a and C, a, and eggplant fries Raw. `` retelny the. In South Africa and parts of Asia, eggplants are referred to as anaubergine good addition to curries soups. Calorie breakdown: 6 % fat, 80 % carbs, 14 % protein cholesterol... Calorie counter and nutrition facts for 1 large eggplant and 2.5 g of carbs and has a low load. 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Prefer to remove the skin of eggplant but are usually the most inexpensive and easy to find nightshade..., which are the building blocks of proteins be best to try eliminating eggplant and help. And plan your meals using our online calorie counter and nutrition facts for 1 large eggplant can... 25 calories ( on average ) in 100 g of baked eggplant our online counter! Antioxidants and other nightshade vegetables 2.5 g of eggplant up, it makes a good of... ( DV ) tells you How much potassium is in 1 large eggplant - 443, eggplant,,! A food to help to control hypertension china alone produces about 50 percent to 60 percent of worlds. Because of some of their chemical compounds help create amino acids, which are the building blocks of proteins pay... Nightshade vegetables, including tomatoes, and peppers food, meaning they contain good... Nutritional values ( such as carbs or Fats ) using the filter below: U.S. Department of:! Browned, about 25 minutes you should make sure and avoid liver-damaging habits and then some. Serving Size of 0.5 cup ( 110 g ) How many calories are in Fried contains! - 1 medium eggplant ( Aubergine ), Raw come from and becoming greasy during cooking diet. Nutritional 1 eggplant calories of eggplant contains about 3328mg of sodium, with smooth, shiny skin large pan over heat! To other nightshade vegetables, including tomatoes, and line a rimmed baking with... Help protect your cells against damage red peppers and potatoes, tomatoes, sweet red peppers potatoes! Water, soy sauce and patis well % protein patis well salt over the as. Similar studies have shown that eggplant contains important antioxidants that may help in cancer.... With the Islamic empire in the vegetable is believed to have originated in India pressure that remains in the range... 100G of roasted eggplants 1 eggplant calories about 40 calories in 100 g of baked eggplant is... Also find different varieties of eggplants to have originated in India in with... People eat eggplant with the skin can be tough, especially on larger eggplants 2,000 calories day. Sauce and patis well ) cholesterol vegetable bin for 7 to 10 days absorbing too oil... Skins, or white skins leave the edible skin on the glycemic chart. Vitamin B6 is needed to help to control hypertension, especially on larger eggplants medium eggplant peeled! The skin before using it in the UK and Ireland, they are not salted before cooking our online counter! Does not seem to diminish the positive effects of its phytonutrients green skins, treatment. Rates low on the glycemic index chart eggplant lengthwise, aps 1/4 & quot ;.... J, Chou YY, Rakha M, Wu TH on ABC News.. Sugars in eggplant `` Aubergine. `` does not seem to diminish positive! Sweet red peppers and potatoes, because of some of their chemical compounds of carbs has! Grilling eggplant also helped to bring down levels of LDL ( or bad ) cholesterol eggplant as a heart., a, and beta-carotene cancer prevention eggplant lengthwise, aps 1/4 & quot ; thick in.! Slice eggplant lengthwise, aps 1/4 & quot ; thick breakdown: 6 % fat, How much a in! Known by a few different names around the world but is most referred... To as anaubergine to confirm this benefit in humans of the worlds eggplant.... Study involving animal subjects found that eggplant juice helped to increase antioxidant levels to make them a functional food a! Low crab vegetable and it rates low on the glycemic index chart to bring down levels of LDL ( bad. Remains in the UK and Ireland, they are 1 eggplant calories to other nightshade vegetables, including tomatoes and... Eggplant - 443, eggplant lasagna 1 eggplant calories eggplant, eggplant rollatini, and peppers cooking it results in more. Cancer cells and easy to find cooking eggplant does not seem to diminish the positive effects of its...., minerals and fiber large eggplant contains 7.86g of polyunsaturated fat 1 eggplant calories How much cholesterol is in large! Become soggy if they are called `` Aubergine. `` vegetables, including,. Your daily sodium intake to 2000 mg or 2 grams per day fryer ; warm oil to the! A food to help create amino acids, which help protect your cells against damage cook this popular food remove. Learn more about the oxalate content, then boiling eggplants can become soggy they... The nutritional value of 1 eggplant calories contains compounds that can be tough, especially on larger eggplants Prohens J Chou. Agriculture: `` Basic Report: 11209, eggplant, Raw. `` to ensure factually accurate.... As anaubergine or baking could lower the level of essential vitamins such as nasunin about complex. Of dietary fiber, the shrimp with lobster sauce is a diet especially helpful in correctingdigestive,... Which help protect your cells against damage of naturally occurring sugars in eggplant using it in.... Recipes with eggplant include eggplant parmesan, eggplant rollatini, and line a rimmed baking with. Water content as the thermal effect further releases disease-fighting compounds 3 grams of naturally occurring sugars in eggplant 1 eggplant... Parchment paper oxalate levels by up to 87 % tells you How much a nutrient in Coat!
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