Calories, Nutrition Facts in Eggplant
Carbs, Fiber Content, Fats, Protein
Written by Sky Taylor, Diet Bites
Very Low in Calories
The eggplant is a happy and healthy garden plant that will look swell on your dining table - and one that will not cause your little body to swell due to weight gain. That is, if you keep it as close to its natural state as possible.
Much of the time, this tasty vegetable gets sliced, then dipped in an egg wash, then in flour, then in the egg wash again, then dredge through a seasoned coating. From there it goes into the hot oil and is fried until crisp.
But we're not done yet...
Next, it is placed in a baking dish on a thin layer of seasoned pasta sauce. Now, the fun part arrives as it is sprinkled with white shredded cheese. Once this lovely is baked in the oven, everyone can fill their bellies and be happy. Until....they hop on their bathroom scales.
Weight gain in the form of body fat OR excess consumption of sodium [salt] will be the culprits almost every time.
But Wait! We have great news....
If you must enjoy your eggplant in a battered state, smothered in pasta sauce and drowned with cheese, we have tips to reduce body damage.
1. Coat the slices of as you normally would.
2. Use MINIMAL oil for frying.
3. Drain thoroughly on paper towels before placing onto the pasta sauce.
4. Use low fat Mozzarella shredded cheese for the topping. Most Mozzarella is natural lower in fat than its cheesy brothers, and depending upon the brand chosen, calories will generally range from 45-70 calories per ounce. What a diet deal, eh?
But Wait!! We have even better news....
If you'd like to avoid evil hip bloat as well as weight gain, the lovely - almost fat free beauty can be used to create an impressive ratatouille. I have made this recipe for my Vegan kids in the past and it was a big hit.
It is traditionally made using herbes de provence and I make my own blend - but let's skip that step and keep this recipe easy.
Simply slice the eggplant as well as a couple of summer squash. I use both yellow and green varieties of squash. Also slice a red onion and a couple of tomatoes. Next, pour your pasta sauce into a baking pan, then layer the vegetables on top. This is a beautiful summer recipe utilizing eggplant.
Drizzle on some olive oil. Bake for about an hour at 350 degrees OR until it's nice and roasted. Serve with pasta noodles if desired and baked Italian or French bread.
This recipe is extremely low in calories. The entire pan contains less than 250 calories!
Nutrition Facts for Eggplant
|
Energy, Vitamins, Minerals |
Unit Measures |
1 cup, cubes |
1 peeled (yield from 1-1/4 lb)
|
1 unpeeled (approx 1-1/4 lb)
|
|---|---|---|---|---|
|
Calcium, Ca |
mg
|
7 |
41 |
49 |
|
Calories |
kcal
|
20 |
110 |
132 |
|
Carbohydrate |
g
|
4.67 |
26.11 |
31.24 |
|
Carotene, alpha |
mcg
|
0 |
0 |
0 |
|
Carotene, beta |
mcg
|
13 |
73 |
88 |
|
Cholesterol |
mg
|
0 |
0 |
0 |
|
Copper, Cu |
mg
|
0.067 |
0.376 |
0.449 |
|
Cryptoxanthin, beta |
mcg
|
0 |
0 |
0 |
|
Cystine |
g
|
0.005 |
0.027 |
0.033 |
|
Monounsaturated Fat |
g
|
0.013 |
0.073 |
0.088 |
|
Polyunsaturated Fat |
g
|
0.062 |
0.348 |
0.416 |
|
Saturated Fat |
g
|
0.028 |
0.156 |
0.186 |
|
Fiber, total dietary |
g
|
2.8 |
15.6 |
18.6 |
|
Folate, DFE |
mcg_DFE
|
18 |
101 |
121 |
|
Folate, food |
mcg
|
18 |
101 |
121 |
|
Folate, total |
mcg
|
18 |
101 |
121 |
|
Folic acid |
mcg
|
0 |
0 |
0 |
|
Glutamic acid |
g
|
0.153 |
0.852 |
1.019 |
|
Glycine |
g
|
0.034 |
0.188 |
0.225 |
|
Histidine |
g
|
0.019 |
0.105 |
0.126 |
|
Iron, Fe |
mg
|
0.20 |
1.10 |
1.32 |
|
Isoleucine |
g
|
0.037 |
0.206 |
0.247 |
|
Leucine |
g
|
0.052 |
0.293 |
0.351 |
|
Lutein + zeaxanthin |
mcg
|
0 |
0 |
0 |
|
Lycopene |
mcg
|
0 |
0 |
0 |
|
Lysine |
g
|
0.039 |
0.215 |
0.258 |
|
Magnesium, Mg |
mg
|
11 |
64 |
77 |
|
Manganese, Mn |
mg
|
0.205 |
1.145 |
1.370 |
|
Methionine |
g
|
0.009 |
0.050 |
0.060 |
|
Niacin |
mg
|
0.532 |
2.972 |
3.557 |
|
Pantothenic acid |
mg
|
0.230 |
1.287 |
1.540 |
|
Phenylalanine |
g
|
0.035 |
0.197 |
0.236 |
|
Phosphorus, P |
mg
|
20 |
114 |
137 |
|
Phytosterols |
mg
|
6 |
32 |
38 |
|
Potassium, K |
mg
|
189 |
1053 |
1260 |
|
Proline |
g
|
0.035 |
0.197 |
0.236 |
|
Protein |
g
|
0.83 |
4.63 |
5.53 |
|
Retinol |
mcg
|
0 |
0 |
0 |
|
Riboflavin |
mg
|
0.030 |
0.169 |
0.203 |
|
Selenium, Se |
mcg
|
0.2 |
1.4 |
1.6 |
|
Serine |
g
|
0.034 |
0.192 |
0.230 |
|
Sodium, Na |
mg
|
2 |
9 |
11 |
|
Sugars, total |
g
|
1.93 |
10.76 |
12.88 |
|
Theobromine |
mg
|
0 |
0 |
0 |
|
Thiamin |
mg
|
0.032 |
0.179 |
0.214 |
|
Threonine |
g
|
0.030 |
0.169 |
0.203 |
|
Total lipid (fat) |
g
|
0.16 |
0.87 |
1.04 |
|
Tryptophan |
g
|
0.007 |
0.041 |
0.049 |
|
Tyrosine |
g
|
0.022 |
0.124 |
0.148 |
|
Valine |
g
|
0.043 |
0.243 |
0.290 |
|
Vitamin A, IU |
IU
|
22 |
124 |
148 |
|
Vitamin B-12 |
mcg
|
0.00 |
0.00 |
0.00 |
|
Vitamin B-6 |
mg
|
0.069 |
0.385 |
0.460 |
|
Vitamin C |
mg
|
1.8 |
10.1 |
12.1 |
|
Vitamin E |
mg
|
0.25 |
1.37 |
1.64 |
|
Vitamin K |
mcg
|
2.9 |
16.0 |
19.2 |
|
Zinc, Zn |
mg
|
0.13 |
0.73 |
0.88 |