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Calories in Eggplant
How Many Calories in Eggplant?
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1 cup of cubed raw eggplant contains 20 calories.
1 unpeeled specimen that is approximate 1 1/4 pounds contains about 132 calories.
1 peeled specimen that is approximate 1 1/4 pounds contains about 110 calories.
One cup of cubed and boiled contains about 35 calories.
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
- Avoid shriveled specimen's as they may taste bitter.
- Use a bit of citrus juice to prevent browning.
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Eggplant Calories & Nutritional Data Based on Raw State | Units | 1 cup cubes ------- 82g | 1 peeled (yield from 1-1/4 lb)
------- 458g | 1 unpeeled (approx 1-1/4 lb)
------- 548g |
|---|---|---|---|---|
| Proximates | ||||
| Calories in Eggplant (Energy) |
kcal
|
20
|
110
|
132
|
| Protein |
g
|
0.83
|
4.63
|
5.53
|
| Total lipid (fat) |
g
|
0.16
|
0.87
|
1.04
|
| Ash |
g
|
0.57
|
3.21
|
3.84
|
| Carbohydrate, by difference |
g
|
4.67
|
26.11
|
31.24
|
| Fiber, total dietary |
g
|
2.8
|
15.6
|
18.6
|
| Sugars, total |
g
|
1.93
|
10.76
|
12.88
|
| Minerals | ||||
| Calcium, Ca |
mg
|
7
|
41
|
49
|
| Iron, Fe |
mg
|
0.20
|
1.10
|
1.32
|
| Magnesium, Mg |
mg
|
11
|
64
|
77
|
| Phosphorus, P |
mg
|
20
|
114
|
137
|
| Potassium, K |
mg
|
189
|
1053
|
1260
|
| Sodium, Na |
mg
|
2
|
9
|
11
|
| Zinc, Zn |
mg
|
0.13
|
0.73
|
0.88
|
| Copper, Cu |
mg
|
0.067
|
0.376
|
0.449
|
| Manganese, Mn |
mg
|
0.205
|
1.145
|
1.370
|
| Selenium, Se |
mcg
|
0.2
|
1.4
|
1.6
|
| Vitamins | ||||
| Vitamin C, total ascorbic acid |
mg
|
1.8
|
10.1
|
12.1
|
| Thiamin |
mg
|
0.032
|
0.179
|
0.214
|
| Riboflavin |
mg
|
0.030
|
0.169
|
0.203
|
| Niacin |
mg
|
0.532
|
2.972
|
3.557
|
| Pantothenic acid |
mg
|
0.230
|
1.287
|
1.540
|
| Vitamin B-6 |
mg
|
0.069
|
0.385
|
0.460
|
| Folate, total |
mcg
|
18
|
101
|
121
|
| Folic acid |
mcg
|
0
|
0
|
0
|
| Folate, food |
mcg
|
18
|
101
|
121
|
| Folate, DFE |
mcg_DFE
|
18
|
101
|
121
|
| Choline, total |
mg
|
5.7
|
31.6
|
37.8
|
| Vitamin B-12 |
mcg
|
0.00
|
0.00
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
1
|
5
|
5
|
| Retinol |
mcg
|
0
|
0
|
0
|
| Carotene, beta |
mcg
|
13
|
73
|
88
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
| Vitamin A, IU |
IU
|
22
|
124
|
148
|
| Lycopene |
mcg
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.25
|
1.37
|
1.64
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
| Vitamin D (D2 + D3) |
mcg
|
0.0
|
0.0
|
0.0
|
| Vitamin D |
IU
|
0
|
0
|
0
|
| Vitamin K (phylloquinone) |
mcg
|
2.9
|
16.0
|
19.2
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| Lipids | ||||
| Fatty acids, total saturated |
g
|
0.028
|
0.156
|
0.186
|
| Fatty acids, total monounsaturated |
g
|
0.013
|
0.073
|
0.088
|
| Fatty acids, total polyunsaturated |
g
|
0.062
|
0.348
|
0.416
|
| Cholesterol |
mg
|
0
|
0
|
0
|
| Phytosterols |
mg
|
6
|
32
|
38
|
| Amino acids | ||||
| Tryptophan |
g
|
0.007
|
0.041
|
0.049
|
| Threonine |
g
|
0.030
|
0.169
|
0.203
|
| Isoleucine |
g
|
0.037
|
0.206
|
0.247
|
| Leucine |
g
|
0.052
|
0.293
|
0.351
|
| Lysine |
g
|
0.039
|
0.215
|
0.258
|
| Methionine |
g
|
0.009
|
0.050
|
0.060
|
| Cystine |
g
|
0.005
|
0.027
|
0.033
|
| Phenylalanine |
g
|
0.035
|
0.197
|
0.236
|
| Tyrosine |
g
|
0.022
|
0.124
|
0.148
|
| Valine |
g
|
0.043
|
0.243
|
0.290
|
| Arginine |
g
|
0.047
|
0.261
|
0.312
|
| Histidine |
g
|
0.019
|
0.105
|
0.126
|
| Alanine |
g
|
0.042
|
0.234
|
0.279
|
| Aspartic acid |
g
|
0.134
|
0.751
|
0.899
|
| Glutamic acid |
g
|
0.153
|
0.852
|
1.019
|
| Glycine |
g
|
0.034
|
0.188
|
0.225
|
| Proline |
g
|
0.035
|
0.197
|
0.236
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| Serine |
g
|
0.034
|
0.192
|
0.230
|
| Other | ||||
| Alcohol, ethyl |
g
|
0.0
|
0.0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|