Calories in Eggplant

Written by Sky Taylor, Diet Bites


How Many Calories in Eggplant?

1 cup of cubed raw eggplant contains 20 Kcals.

1 unpeeled specimen that is approximate 1 1/4 pounds contains about 132 Kcals.

1 peeled specimen that is approximate 1 1/4 pounds contains about 110 Kcals.

One cup of cubed and boiled contains about 35 Kcals.

Pickled varieties contain about 67 calories per cup.

This super food is a great source for other vitamins and minerals required in the daily diet. One cup of cubed contains 7 mg of calcium, 189 mg of potassium, 2.8 dietary fiber grams and 1.8 mg of Vitamin C.  It is minimal in dietary fat content.

Diet Tips & Low Calorie Recipes for Eggplant

- This super food makes an ideal substitute for meat. To add a bit of texture, slice, then dip into a slightly beaten egg white OR egg substitute that contains both yolk and white. Dredge the eggplant in flour, then cook until golden brown and crispy in a pan that has been sprayed generously with non stick cooking spray.  

Cover with your favorite marinara sauce if desired and add a bit of grated Parmesan cheese.

- It also makes a great sandwich on bread that has been toasted to a golden crust.  For our diet eggplant toaster sandwich recipe that is low in calories & low in fat,  click here for 'The Ricky'.

- Panko breading crumbs are delicious with this super food. Simply dip slices into egg white and coat with the crumbs. Cook in a pan sprayed with cooking spray to prevent sticking, or use a minimal of peanut oil. You can also bake in the oven if desired for even less calories.

- When topping cooked eggplant with cheese, opt for low fat mozzarella or the grated Parmesan cheese. Low fat mozzarella cheese is very low in calories - about 50 calories per slice and it makes the eggplant zing with flavor.

It's also a fun cheese because it pulls as it's eaten. One note of caution for smaller children; be very careful when feeding cheese to children under six in particular as cheese can ball-up in the throat and cause a choking hazard.

Shopper's Notes for Eggplant

- Avoid shriveled specimen's as they may taste bitter.

- Use a bit of citrus juice to prevent browning.

Nutrition Facts & Calories in Raw Eggplant

Nutritional Elements

Units

100 g

One Cup, Cubes

One 1 Eggplant, Peeled

One 1 Eggplant, Unpeeled

Energy, Calories kcal 25 20 114 137
Protein g 0.98 0.80 4.49 5.37
Total lipid (fat) g 0.18 0.15 0.82 0.99
Carbohydrates g 5.88 4.82 26.93 32.22
Fiber, total dietary g 3.0 2.5 13.7 16.4
Sugars, total g 3.53 2.89 16.17 19.34
Minerals
Calcium, Ca mg 9 7 41 49
Iron, Fe mg 0.23 0.19 1.05 1.26
Magnesium, Mg mg 14 11 64 77
Phosphorus, P mg 24 20 110 132
Potassium, K mg 229 188 1049 1255
Sodium, Na mg 2 2 9 11
Zinc, Zn mg 0.16 0.13 0.73 0.88
Vitamins
Vitamin C mg 2.2 1.8 10.1 12.1
Thiamin mg 0.039 0.032 0.179 0.214
Riboflavin mg 0.037 0.030 0.169 0.203
Niacin mg 0.649 0.532 2.972 3.557
Vitamin B-6 mg 0.084 0.069 0.385 0.460
Folate, DFE g 22 18 101 121
Vitamin B-12 g 0.00 0.00 0.00 0.00
Vitamin A, RAE g 1 1 5 5
Vitamin A, IU IU 23 19 105 126
Vitamin E mg 0.30 0.25 1.37 1.64
Vitamin K g 3.5 2.9 16.0 19.2
Lipids, Fatty Acid Totals
Saturated Fat g 0.034 0.028 0.156 0.186
Monounsaturated Fat g 0.016 0.013 0.073 0.088
Polyunsaturated Fat g 0.076 0.062 0.348 0.416
Cholesterol mg 0 0 0 0

 

 

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