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Eggplant, raw

🔥 26 Calories
💪 0.9g Protein
⚡ 5.4g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Eggplant, raw
Energy density
Light
26 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 83% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 15 · GL 1.62
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

26
kcal/100g
Protein
0.9g
Carbohydrates
5.4g
Fat
0.1g
Glycemic Index:
15

About Eggplant, raw

Eggplant, also known as aubergine, is a member of the nightshade family and is native to India and Southeast Asia. This versatile vegetable has a glossy purple skin and a spongy texture that absorbs flavors well, making it a staple in various cuisines worldwide. Historically, eggplant has been cultivated for centuries and is often used in dishes like ratatouille, baba ganoush, and curries, highlighting its culinary adaptability.

Nutritionally, raw eggplant is low in calories, containing only 26 calories per 100 grams. It is a good source of dietary fiber, vitamins, and minerals while being very low in fat and cholesterol-free. The presence of antioxidants and compounds such as nasunin, found in its skin, contributes to its health benefits, including supporting heart health and potentially aiding in weight management. Eggplant can be enjoyed in various ways, whether grilled, sautéed, or blended into dips, making it a nutritious addition to many meals.

Health Benefits

Rich in antioxidants that help protect cells from damage.
Low in calories, making it suitable for weight management.
High in fiber, promoting digestive health.
Contains vitamins and minerals that support overall health.
May help lower cholesterol levels due to its fiber content.
Supports heart health with potassium and other nutrients.
Potential anti-inflammatory properties can reduce chronic disease risk.
May aid in blood sugar regulation, beneficial for diabetes management.
Supports skin health due to its vitamin C content.
Versatile in cooking, allowing for diverse dietary inclusion.

Recommended Food Pairings

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Eggplant and tomatoes: The acidity of tomatoes complements the texture of eggplant, enhancing flavors in dishes like ratatouille.
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Eggplant and garlic: Garlic adds a robust flavor that pairs well with eggplant's mild taste, commonly used in Mediterranean recipes.
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Eggplant and chickpeas: The protein and fiber in chickpeas balance the dish, creating a hearty meal.
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Eggplant and feta cheese: The creaminess of feta contrasts with the spongy texture of eggplant, ideal for salads and baked dishes.
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Eggplant and basil: The aromatic flavor of fresh basil elevates eggplant dishes, particularly in Italian cuisine.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium eggplant.
Frequency
Recommended frequency is 2-3 times per week.
  • •Grill or roast eggplant to enhance its flavor and texture.
  • •Incorporate it into stir-fries for added nutrition and bulk.
  • •Use in dips like baba ganoush for a healthy snack option.
  • •Add to soups and stews for a rich, hearty consistency.
  • •Stuff with grains and vegetables for a filling main dish.

Selection & Storage

How to choose:

  • ✓Choose eggplants that are firm and heavy for their size, indicating freshness.
  • ✓Look for smooth, shiny skin without blemishes or wrinkles.
  • ✓Select smaller eggplants, which tend to be more tender and flavorful.
  • ✓Check the stem; it should be green and slightly pliable, not dried out.
Storage
Store eggplants in a cool, dry place away from direct sunlight, ideally at temperatures between 12-15°C (54-59°F).
Shelf life
Eggplants can be stored for 5-7 days refrigerated and up to 3 months if frozen.

Warnings & Contraindications

  • ⚠️Individuals with nightshade sensitivities should avoid eggplant.
  • ⚠️People taking certain medications for potassium may need to limit intake due to its potassium content.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber.
  • ⚠️Cooking methods that use excessive oil can negate health benefits.

Frequently Asked Questions

How many calories does Eggplant, raw have?

Eggplant, raw contains approximately 26 calories per 100 grams, making it a low-calorie vegetable suitable for weight management.

Is Eggplant, raw healthy?

Yes, eggplant is healthy as it is low in calories, high in fiber, and contains essential vitamins and antioxidants that support overall health.

How should Eggplant, raw be stored?

Eggplant should be stored in a cool, dry place, ideally in the refrigerator, where it can last for about 5-7 days. For longer storage, it can be frozen.

What are the benefits of eating Eggplant, raw?

Eggplant offers several health benefits, including promoting digestive health due to its fiber content, supporting heart health with potassium, and providing antioxidants that protect against cellular damage.

How much Eggplant, raw can I eat per day?

A recommended portion of eggplant is about 150 grams per day, which can be enjoyed 2-3 times a week as part of a balanced diet.

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