For example, grilling eggplant increases the number of antioxidants such as nasunin. 2,000 calories a day is used for general nutrition advice. Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber . They are similar to other nightshade vegetables, including tomatoes, sweet red peppers and potatoes, because of some of their chemical compounds. (1 Large Serving) Fat - 1 gram. Ready to take advantage of all of these known eggplant nutrition benefits? As long as you don't load the eggplant down with fat by frying it with oil or adding fatty toppings such as cheese, it is also relatively low in calories. A cup of cubed raw eggplant has just 21 calories, and the same amount of boiled eggplant has 35 calories. In a shallow dish; whisk eggs, water, soy sauce and patis well. Nutrition Facts. Arthritis Foundation: "Best Vegetables for Arthritis. Cabbage has a very low glycemic index of 10. Taher D, Solberg S, Prohens J, Chou YY, Rakha M, Wu TH. Bake, uncovered @ 350 degrees for 40 minutes. 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. It is nearly impossible to overcook an eggplant, but undercooking it will yield a chewy and sometimes bitter food. Calorie breakdown: 49% fat, 47% carbs, 4% protein. For a long period in history many people chose to stay away from eating it because it was thought of as a poisonous plant due to its deep color. There are 25 calories (on average) in 100 g of Eggplant. Perm J. Eggplants grow on short vines that are similar to those of tomato plants. (2). The latter is 3.9 g sugar and 4.4 g of dietary fiber, the rest is complex carbohydrate. Eggplant is a good source of fiber, manganese, and potassium. It helps to regulatebowels by regulating food ingestion, digestion, absorption, and metabolism. However, there is more scientific evidence needed to prove this correlation still. Remove from the pan and set aside. Zergut. Avoidundercooking, which will leave behind a bland taste. When looking for eggplants to purchase, look for the type with a solid shape that appears to have no serious dents and bruises. Let sit for 15 minutes to release moisture (small water droplets will form). The latter is 2.9 g sugar and 2.5 g of dietary fiber, the rest is complex carbohydrate. Scientists have found that consuming foods rich in polyphenols such as eggplant may help lower blood sugar. Researchers have found that compounds in eggplant peel help protect cardiovascular health. Low-calorie, fiber-rich eggplant can be added to your weight-loss diet to nourish your body and make you feel fuller for longer. 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. Once hot, add the eggplant cubes and saute for 7-8 minutes, regularly stirring, until browned. Along with their low sodium levels, avocados contain no cholesterol. 1 large eggplant contains about 56.67g of carbohydrates, How much saturated fat is in 1 large eggplant? 2,000 calories a day is used for general nutrition advice. China alone produces about 50 percent to 60 percent of the worlds eggplant crops. There are 24 calories in 100 grams of Eggplant. 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. Wash and dry the eggplants: To prepare eggplant for baking, rinse the vegetable under cold water. National Institutes of Health Office of Dietary Supplements. Labensky SR, Hause AM. (15), Lab trials have found that extracts from eggplant skins have potential use in helping to kill off cancer cells. 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. Potential Benefits vs. Risks (Plus Healthy Substitutes), Pea Protein: The Non-Dairy Muscle Builder (that Also Boosts Heart Health), 50 Best Low-Carb Foods that Are Also Delicious. Many weight-loss diets also recommend using eggplant in place of other ingredients that are higher in calories. 1 large eggplant. To bake a whole eggplant, first pierce the skin with a fork the way you would a baked potato. 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. Nasunin is one of the key contributors to the health benefits of eggplant nutrition. You can minimize the amount of oil absorbed by eggplant if you salt it before cooking, then rinse off the salt and drain the eggplant after about half an hour. Where do the calories in Eggplant (Aubergine), raw come from? (5, 6). Eggplant (with Salt, Drained, Cooked, Boiled), Cooked Eggplant (Fat Not Added in Cooking), Cooked Eggplant in Tomato Sauce (Fat Not Added in Cooking), Spinach, Eggplant & Chicken Coconut Curry, 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). In places such as South Asia, Southeast Asia and South Africa, eggplant goes by the name brinjal. But does cooking affect the nutritional value of eggplant? Eggplant is available all year long in most grocery stores (especially the common globe variety). Rich in Many Nutrients. In the UK and Ireland, they are called "aubergine.". (about 4 cups) baby arugula 2 tsp. It can be grilled, baked, roasted, stuffed, sauted or stir-fried. One anti-inflammatory (AI) diet excludes nightshades and many other foods including wheat, corn, soy, dairy, and citrus. 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. 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. This accounts for 10% of your recommended daily fiber intake (RDI). It will also prevent the eggplant from absorbing too much oil and becoming greasy during cooking. Fried eggplant contains 4 g of saturated fat and 22 mg of cholesterol per serving. Its known by a few different names around the world but is most commonly referred to as anaubergine. Vitamin B6 is needed to help create amino acids, which are the building blocks of proteins. Many weight-loss diets also recommend using eggplant in place of other ingredients that are higher in calories. It is about 9% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 40: 1 g. 0.4: 1 cup (1`` cubes) = 99g. 3rd ed. These days, what qualifies as a healthy cooking oil is pretty confusing. Total carbs in a Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fightcancer. Also, the skin of eggplants contains anthocyanins, which give them their purple hue. If you suspect an allergy to eggplant, seek the care of a qualified healthcare provider for personalized advice. The hearty texture makes it a good stand-in for meat. 1 large eggplant contains about 0% of Vitamin A, How much of Vitamin C is in 1 large eggplant? Leave the excess grease in pan for cooking the eggplant. Researchers from Harvard Medical School say that hydration and fiber are essential to keep bowel movements regular and prevent hard, lumpy stool. Before you cook eggplant, wash it and cut off both ends. Eggplant Nutrition Facts One cup of cubed eggplant is equal to a single serving. 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 Nutr Rev. In fact, eggs are an incredibly well-rounded food, providing a wealth of healthy nutrients. 3 grams of sugar. A one-cup serving of cooked eggplant contains 10% of your daily fiber needs. Other Common Serving Sizes: Related Types of Eggplant: Eggplant (with Salt, Drained, Cooked, Boiled) Pickled Eggplant Ratatouille Cooked Eggplant Fried Batter Dipped Eggplant view more eggplant nutritional info Related Types of Vegetables: Spinach (7), A 2019 study found that eggplant skin contains cardioprotective compounds that have a positive effect on blood pressure. Calories, fat, protein, and carbohydrate values for for 1 Cup Eggplant and other related foods. Get full nutrition facts for 1 large eggplant, Eggplant and plan your meals using our online calorie counter and nutrition facts finder. Cholesterol 300 mg. Eggplant is usually coated with oil before baking or roasting, increasing the amount of calories it contains. 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 % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. And, of course, a favorite recipe is eggplant parmesan, but keep in mind that rolling eggplant in breadcrumbs and frying it in oil will add calories and fat. Nutrients. ", Cleveland Clinic: "Arthritis: Should You Avoid Nightshade Vegetables? There are also almost 3 grams of naturally occurring sugars in eggplant. (1 Large Serving) Manganese supplementation, on the other hand, can increase both bone mineral density and bone formation. 100g of fried eggplant has about 151 calories (kcal). One cup of cubed raw eggplant (82g) provides 20 calories, 0.8g of protein, 4.8g of carbohydrates, and 0.1g of fat. A serving of eggplant can provide at least 5% of a person's daily requirement of fiber, copper, manganese, B-6, and thiamine. 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. Sprinkle it with salt and let it sit for 30 minutes. . Eggplant has been enjoyed around the world for thousands of years as part of healthy, traditional Middle Eastern and Mediterranean diet. The glycemic load of eggplant is estimated to be 1 for a single serving. You can freeze eggplant either cooked or uncooked. Fiber is the indigestible part of carbohydrates. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Japanese eggplants are the same color as Italian and American eggplants but are smaller than those varieties. More eggplant will fit into a cup when it has been cooked because it releases some of its water content during cooking. Historians believe the British coined the term eggplant during their occupation of India. Researchers continue to learn more about the health benefits of eggplant nutrition. One cup of cooked eggplant only contains 35 calories and is a low-fat tasty addition to your diet. 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. Once cut, eggplant begins to deteriorate quickly, so do not slice into it until you are ready to cook with it. But researchers still need to confirm this benefit in humans. 2012;61(8):10581066. 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. Calories from Fat 31.5 ( 52 %) % Daily Value *. There are many options regarding how to cook this popular food. Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries. 1 large eggplant One cup of raw eggplant provides about 10% of your daily fiber needs. This is because they are filled with cells that contain water. Eggplant is a low-calorie, naturally fat-free source of complex carbohydrates with plenty of fiber. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. In a 1 medium eggplant ( (1 Medium Serving) ) there are about 368 calories out of which 196 calories come from fat. Per 1 cup of cubed - Calories: 66kcal | Fat: 3.89g | Carbs: 8.39g | Protein: 0.80g Other sizes: 1 oz - 18kcal , 1 large - 443kcal , 1 small - 281kcal , more . This kind has a creamy, beige/white flesh and a spongy consistency that easily soaks up sauce, oil and flavor. Eggplant is a good source of fiber, manganese, and potassium. 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.