Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 5, 2026
eggplant with cheese and
🍱

Eggplant with cheese and tomato sauce

🔥 90 Calories
💪 6.2g Protein
⚡ 6.3g Carbohydrates
🥑 4.8g Fat

At a glance

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

Category
Prepared Meals
Eggplant with cheese and tomato sauce
Energy density
Moderate
90 kcal per 100g
Macro energy profile
Fat-led
27% Protein · 27% Carbohydrates · 46% Fat
Glycemic profile
Low GI
GI 15 · GL 5
Notable signals
Low in sugarUSDA data

Nutritional Information

90
kcal/100g
Protein
6.2g
Carbohydrates
6.3g
Fat
4.8g
Glycemic Index:
15

About Eggplant with cheese and tomato sauce

Eggplant with cheese and tomato sauce is a delicious dish that combines tender eggplants, rich cheese, and flavorful tomato sauce. This dish has its origins in Mediterranean cuisine, where eggplants are commonly used in various recipes due to their versatility and unique taste. The preparation often involves baking or grilling the eggplants, which enhances their flavor and texture, making them a favorite among vegetarian dishes.

Nutritionally, this dish is a low-calorie option, providing approximately 90 calories per 100 grams, along with a balance of macronutrients. It offers 6.20g of protein, 6.30g of carbohydrates, and 4.80g of fat per serving. The inclusion of cheese adds calcium and protein, while the tomato sauce contributes vitamins and antioxidants. This makes it not only tasty but also a beneficial addition to a balanced diet, suitable for various meal occasions.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
Supports heart health due to low saturated fat content.
High fiber content aids in digestive health.
Low in calories, making it suitable for weight management.
Contains vitamins A and C, which are essential for immune function.
May help lower cholesterol levels due to fiber content.
Good source of potassium, important for muscle function.
Provides calcium and protein from cheese for bone health.
Helps in maintaining stable blood sugar levels.
Offers a variety of phytonutrients that can promote overall health.

Recommended Food Pairings

🥗
Quinoa - complements the dish with additional protein and fiber.
🥗
Brown rice - provides complex carbohydrates for sustained energy.
🥗
Grilled chicken - adds lean protein for a heartier meal.
🥗
Mixed greens salad - fresh vegetables enhance the nutrition and flavor.
🥗
Whole grain bread - perfect for soaking up the sauce while adding fiber.

How to Consume

Serving size
1 medium serving (approx. 150g)
Frequency
2-3 times per week
  • •Serve hot as a main dish or side.
  • •Pair with whole grains for a complete meal.
  • •Top with fresh herbs for added flavor.
  • •Include in a vegetarian meal prep for easy lunches.
  • •Experiment with different cheeses for varied taste.

Selection & Storage

How to choose:

  • ✓Select firm eggplants with smooth, shiny skin.
  • ✓Avoid eggplants with blemishes or soft spots.
  • ✓Choose cheese that is fresh and within expiration date.
  • ✓Look for a vibrant tomato sauce without added sugars.
Storage
Store in a cool, dry place; keep refrigerated if opened.
Shelf life
3-5 days refrigerated; 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with nightshade allergies should avoid eggplants.
  • ⚠️Some people may experience digestive issues with high fiber intake.
  • ⚠️Those on a low-sodium diet should monitor the cheese and sauce used.
  • ⚠️Excessive consumption of cheese may lead to high saturated fat intake.
  • ⚠️Cooking methods that add excess oil may increase calorie count.

Frequently Asked Questions

How many calories does Eggplant with cheese and tomato sauce have?

Eggplant with cheese and tomato sauce contains approximately 90 calories per 100 grams, making it a low-calorie option that fits well into various dietary plans.

Is Eggplant with cheese and tomato sauce healthy?

Yes, this dish is healthy as it is low in calories and fat, offers a good source of vitamins and minerals, and is high in fiber, promoting digestive health and overall well-being.

How should Eggplant with cheese and tomato sauce be stored?

Eggplant with cheese and tomato sauce should be stored in the refrigerator in an airtight container, where it will last about 3-5 days. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Eggplant with cheese and tomato sauce?

Eating this dish provides numerous benefits, including antioxidant properties, support for heart health, and a rich source of dietary fiber which aids in digestion.

How much Eggplant with cheese and tomato sauce can I eat per day?

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

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