Eggplant Nutrition Facts
Eggplant Nutrition Facts Information
The eggplant is also known as the aubergine, brinjal, guinea squash or melongene in different places across the globe. So if you come across one of these name it's talking about the same thing, depending on what you call it in your part of the world. There are also different varieties of this vegetable. They are distinguished by shape, size and color. Colors vary from white to yellow or green as well as reddish purple and dark purple. However, the most widely cultivated variety in North America and Europe today is the elongated ovoid one which has a dark purple skin.
It can never be emphasized enough how much vegetables are important for us to include in our eating healthy diet. Eating a variety of them is of equal importance. That way, you get a wide range of minerals, vitamins and nutrients that your body needs. We will now take a look at the nutrition facts of a few eggplant varieties. The daily value percentages are based on a 2,000 calories diet. Your values may be higher or lower depending on your calorie needs.
Raw Eggplant Nutrition Facts
- Serving size- 100g
- Calories- 24
- Calories from Fat- 2
- Total Fat- 0g
- Saturated Fat- 0g
- Trans Fat -
- Cholesterol- 0mg
- Sodium- 2mg, 0% of DV
- Total Carbohydrates- 6g, 2% of DV
- Dietary Fiber- 3g, 12% of DV
- Sugars- 9g
- Protein- 1g
- Vitamin A- 1% of DV
- Vitamin C- 4% of DV
- Calcium- 1% of DV
- Iron- 19% of DV
- Folic Acid- 5% of DV
- Potassium- 7% of DV
- Manganese- 13% of DV
Eggplant can be cooked in several different ways. It can be roasted, grilled, fried or breaded then fried or baked. The nutrition facts of eggplant that we will now take a look at are those for eggplant nutrition facts recipes.
Fried Eggplant Nutrition Facts
This recipes makes about 3 servings. It can be a good, healthy, tasty and nutritious alternative to french fries time and again!
Ingredients
- one sliced eggplant
- one egg
- quarter cup flour
- two tablespoons olive oil
Directions
- Salt the sliced to get extra water out. Leave the salt on for about 20 minutes then blot with a paper towel.
- In a small bowl, slightly beat egg. Put the flour in a separate bowl. Dip the slices of eggplant first in the flour and then in the egg, making sure you coat the slices well.
- In a frying pan, heat the olive oil on medium heat. Fry the eggplant until golden brown.
- Serving size- 186.6g
- Calories- 175
- Calories from Fat- 97
- Total Fat- 11g, 17% of DV
- Saturated Fat- 2g, 8% of DV
- Cholesterol- 62mg, 21% of DV
- Sodium- 24mg, 1% of DV
- Total Carbohydrates- 17g, 6% of DV
- Dietary Fiber- 5g, 22% of DV
- Sugars- 4g
- Protein- 4g
- Vitamin A- 2% of DV
- Vitamin C- 6% of DV
- Iron- 6% of DV
- Calcium- 2% of DV
Grilled Eggplant Nutrition Facts
Grilled Eggplant Slices
These eggplant slices will melt in your mouth. Try topping them with just a spoonful of tomato or pesto sauce and a few gratings of fresh Parmesan cheese.
Ingredients
- 1 large eggplant (about 1 1/4 pounds or 570g)
- 3 Tbs extra virgin olive oil
- 3 Tbs balsamic vinegar
- 2 cloves garlic, minced or 1/2 tsp (2g) powdered
- 1/4 tsp salt (sea salt if on a corn-free diet*)
- Freshly grated black pepper
- Parmesan cheese for topping
- Preheat a gas grill to high or build a fire in a kettle grill.
- Slice eggplant 1/3- to 1/2-inch (0.75 to 1.25cm) thick. In a small bowl, mix together the olive oil, balsamic vinegar, garlic, salt, and pepper. Brush both sides of the eggplant slices with the mixture.
- Place eggplant on the preheated grill. If you wish to have nice grill lines, turn only once on each side. Grill eggplant slices 10 to 14 minutes.
- Grate the fresh parmesan cheese onto each slice whilst still hot, straight from the grill.
- Recipe yields about 6 servings
- Calories per serving- 81
- Calories from Fat- 60
- Total Fat- 7g, 11% of DV
- Saturated Fat- 1g, 5% of DV
- Polyunsaturated Fat- 1g
- Monounsaturated Fat- 5g
- Cholesterol- 0mg
- Sodium- 99mg, 4% of DV
- Potassium- 188mg, 5% of DV
- Total Carbohydrates- 5g, 2% of DV
- Dietary Fiber- 3g, 12% of DV
- Sugars- 2g
Baked Eggplant Nutrition Facts
This recipe makes about 6 to 8 servings. Takes half an hour preparation time and 1 hour to cook. There are also some more delicious, simple and healthy appetizer recipes that you can try out.
Baked Eggplant Appetizer
Ingredients
- 1 large eggplant
- 1 tbsp olive oil
- 1 large peeled and quartered onion
- 3 unpeeled garlic cloves
- 1 halved and seeded sweet red bell pepper
- 1 tsp fresh chopped oregano
- 2 tsps lemon juice
- 1 tbsp olive oil
- 1/8 tsp salt
- 1/8 tsp black pepper
- 4oz (113g) crumbled feta cheese
- 2 tbsp fresh chopped parsley leaves
- 1 pita bread or crackers
- Preheat oven to 350 degrees Fahrenheit (180 degrees celsius)
- Cut eggplant in half lengthwise. Brush all sides with olive oil. Place halves cut-side down on a baking sheet and bake for 25 minutes. Brush the onion, garlic and red pepper with oil; add to eggplant. Bake for another 25-30 minutes or until the vegetables are tender.
- Let the eggplant cool then scoop out the flesh and place in a food processor or bowl. Peel the red pepper, squeeze the garlic pulp from skins and add to eggplant together with olive oil, salt, pepper, onion, lemon juice and oregano. Process or finely chop by hand. Do not puree.
- Mix in 3oz of the feta cheese. Spoon the mixture into a serving bowl. Sprinkle the remaining feta cheese around the edge of the mixture, sprinkle parsley in the center.
- Serve with pita bread or crackers
- Serving size- 66g
- Calories- 72
- Calories from Fat- 42
- Total Fat- 5g, 7% of DV
- Saturated Fat- 2g, 11% of DV
- Trans Fat- 0g
- Cholesterol- 11mg, 4% of DV
- Sodium- 186mg, 8% of DV
- Total Carbohydrates- 6g, 2% of DV
- Dietary Fiber- 1g, 4% of DV
- Sugars- 2g
- Protein-3g, 5% of DV
- Vitamin A- 15% of DV
- Vitamin C- 51% of DV
- Calcium- 8% of DV
- Iron- 3% of DV
Breaded Eggplant Nutrition Facts
This recipe makes 4 servings, about 24 pieces.
Ingredients
- 1 peeled eggplant
- 2 whole eggs
- half a cup Italian style bread crumbs
- 2 tsp Parmesan cheese
- 2 tbsp olive oil
- a little low fat milk
- Cut peeled eggplant into thin slices
- Beat eggs with little bit of low fat milk for just a bit
- Dip eggplant in eggs and then in bread crumbs
- Fry in olive oil until done
- Put on paper towel to drain excess oil
- Sprinkle the Parmesan cheese over the slices.
- Serving size- 6 pieces
- Calories- 123
- Calories from Fat- 35
- Total Fat- 4g, 6% of DV
- Saturated Fat- 1g, 5% of DV
- Cholesterol- 107mg, 36% of DV
- Sodium- 269mg, 11% of DVV
- Total Carbohydrates- 17g, 6% of DV
- Dietary Fiber- 4g, 16% of DV
- Sugars- 3g
- Protein- 7g, 14% of DV
- Vitamin A- 3% of DV
- Vitamin C- 5% of DV
- Iron- 6% of DV
- Calcium- 6% of DV
Japanese Eggplant Nutrition Facts
Japanese Braised Eggplant Recipe
Ingredients
- 2 medium eggplants
- half a cup dry sherry
- 1/3 cup soy sauce, tamari
- 1 tbsp molasses
- 1/4 cup vegetable oil
- 8 oz (227g) cubed tempeh
- 2 1/2 cups chopped onions
- 2 tsp ground fennel seeds
- 1/4 tsp cayenne pepper
- 1 tsp ground coriander
- 1 diced medium green bell pepper
- 4 cups sliced mushrooms
- 3 tbsp tomato paste
- 1 tbsp salt, or to taste
- 1 tbsp brown rice
- 1 tbsp chopped scallions, spring or green onions
- 1 tbsp toasted sesame seed
- Cut eggplants in half lengthwise, leaving the stems on.
- Mix together the soy sauce, sherry and molasses.
- Oil a baking tray and pour the sherry mixture into it. Place eggplant slices face down, cover tightly and bake at 350F (180C) for 45 minutes.
- Brown cubed tempeh, half a cup of onions, 1 tsp fennel and cayenne pepper in oil for about 20 minutes. Stirring frequently to avoid burning.
- In a separate pot, saute the remaining onion, coriander, and remaining fennel until the onions are translucent.
- Add peppers and mushrooms and saute for 15 to 20 minutes.
- With a slotted spoon, lift tempeh and onions from oil and stir into sauteed vegetables.
- Stir in the tomato paste and 2 tbsp braising liquid from eggplant pan. Salt the filling
- Turn eggplant halves over, carefully mash pulp and push to sides leaving a hollow center.
- Fill each hollow with 1/4 of the filling. Cover pan tightly and bake at 350F (180C) for 20 minutes until piping hot.
- Serve on bed of rice, pour over some juice from baking pan and sprinkle with scallions and sesame seeds.
- Serving size- 272g
- Calories- 457
- Calories from Fat- 178
- Total Fat- 20g, 31% of DV
- Saturated Fat- 3g, 15% of DV
- Cholesterol- 0mg
- Sodium- 30mg, 1% of DV
- Total Carbohydrates- 59g, 20% of DV
- Dietary Fiber- 6g, 24% of DV
- Sugars- 11g
- Protein- 15g, 31% of DV
- Vitamin A- 6% of DV
- Calcium- 11% of DV
- Vitamin C- 60% of DV
- Iron- 18% of DV
Roasted Eggplant Nutrition Facts
Garlic and Roasted Eggplant Spread
This recipe makes 4 servings, about 2 cups.
Ingredients
- 1 eggplant
- 2 cloves garlic
- 1 Tbsp lemon juice
- 1 Tbsp tahini
- half a tsp salt (or to taste)
- quarter tsp cumin
- quarter tsp Red Chili Pepper Flakes
- half tsp sesame oil
- Prick eggplant several times with fork. Roast in the oven at 400 degrees Fahrenheit (200 degree celsius) until it is soft. Then strip off the blackened skin.
- Place the flesh of the eggplant and all other ingredients into the food processor and process until smooth.
- Chill and serve on bread or with crudities.
- Serving size- half a cup
- Calories- 58
- Calories from Fat- 25
- Total Fat- 3g, 5% of DV
- Saturated Fat- 0g
- Cholesterol- 0mg
- Sodium- 7mg, 0.3% of DV
- Total Carbohydrates- 8g, 3% of DV
- Dietary Fiber- 4g, 16% of DV
- Sugars- 3g
- Protein- 2g, 4% of DV
- Vitamin A- 1%
- Vitamin C- 8% of DV
- Calcium- 2%
- Iron- 0%
Chinese Eggplant Nutrition Facts
The Chinese eggplant is available from November into March and June into October. They have the sweetest and mildest flavor of all eggplant varieties. Their flesh is typically white, meaty and nearly seedless. They are commonly shaped like a narrower, slightly pendulous cucumber and were sometimes called Japanese eggplants in North America.
Hot and Sour Chinese Eggplant Recipe
In this recipe, the eggplant if first sauteed then coated in a spicy sweet sauce. It is simple to follow and absolutely delicious. There is 35 minutes of preparation time and just 5 minutes to cook.
Ingredients
- 2 cubed long Chinese eggplants
- one and a half tbsp soy sauce
- 1 tbsp red wine vinegar
- 1 tbsp white sugar
- 1 chopped green chili pepper
- 1 tsp cornstarch
- half a tsp chili oil, or to taste
- 2 tsp salt
- 2 tbsp vegetable oil
- Place the eggplant cubes into a large bowl, and sprinkle with salt. Fill with enough water to cover, and let stand for 30 minutes. Rinse well, and drain on paper towels.
- In a small bowl, stir together the soy sauce, red wine vinegar, sugar, chile pepper, cornstarch and chili oil. Set the sauce aside.
- Heat the vegetable oil in a large skillet or wok over medium-high heat. Fry the eggplant until it is tender and begins to brown, 5 to 10 minutes. Pour in the sauce, and cook and stir until the sauce is thick and the eggplant is evenly coated.
- Serve immediately.
Hot and Sour Chinese Eggplant Nutrition Facts
When we take a look at the nutrition facts of this recipe, although the sodium content is quite high, it has a whole lot of other things going for it. We can deduce that it is a source of protein, calcium, vitamin A and iron. It is a good source of Potassium, magnesium and vitamin B6. Taking it up a notch higher we see that it's a very good source of Niacin and Folate. Finally, it is an excellent source of Dietary Fiber and Vitamin C. These are all minerals, nutrients and vitamins that are essential for our bodies.
- Serving size- one quarter of the recipe
- Servings per recipe- 4
- Calories- 153
- Calories from Fat- 70
- Total Fat- 7.8g, 12% of DV
- Saturated Fat- 1.2g, 6% of DV
- Cholesterol- 0mg
- Sodium- 1507mg, 60% of DV
- Potassium- 686mg, 19% of DV
- Total Carbohydrates- 21g, 7% of DV
- Dietary Fiber- 10g, 40% of DV
- Protein- 3g, 7% of DV
- Sugars- 10g, 7% of DV
- Vitamin A- 4% of DV
- Vitamin C- 56% of DV
- Calcium- 4% of DV
- Iron- 9% of DV
- Thiamin- 15% of DV
- Niacin- 20% of DV
- Vitamin B6- 17% of DV
- Magnesium- 16% of DV
- Folate- 35% of DV
