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Beganu Calories
Eggplant-based preparation, typically roasted and seasoned
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beganu (120 g) has 94 calories. That works out to 78 calories per 100 g. It contains 10.7 g of carbs, 1.9 g of protein, 4.9 g of fat and 3.8 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Beganu Nutrition Facts
Selected: 1 serving (medium) · 120 g
94
KCAL / 120G
Carbs
10.7g
· 4% DV
Protein
1.9g
· 4% DV
Fat
4.9g
· 6% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 8% · Fat 47%
Beganu nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 10.7 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beganu?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 94 kcal |
| 1 tablespoon (small) | 20 g | 16 kcal |
| 2 tablespoon (medium) | 40 g | 31 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (large) | 180 g | 140 kcal |
| 1 cup (medium) | 220 g | 172 kcal |
| 1 piece (whole) | 250 g | 195 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Beganu
What is Beganu?
Beganu is an eggplant-based preparation made with roasted eggplant and seasonings. Depending on the recipe, the eggplant may be mashed or left in pieces; the exact ingredients can vary.
How do you make Beganu?
To make Beganu, roast eggplant until soft, remove the skin, then mash or chop the flesh. Season it with salt, oil, and the spices used in your recipe, and serve.
Can you make Beganu in the oven?
Yes. Roast the eggplant for Beganu in an oven until the flesh is soft, turning it as needed for even cooking. Let it cool enough to handle, peel it, and season the flesh.
What spices go in Beganu?
Salt is a useful starting point for seasoning Beganu; garlic, black pepper, cumin, or chilli can also work. There is no single required spice blend, so use the combination called for by your recipe.
Do you peel the eggplant for Beganu?
Yes, the roasted eggplant is usually peeled for Beganu because the charred skin can be tough and bitter. Let the eggplant cool first, then remove the skin and use the soft flesh.
Is Beganu the same as baba ganoush?
Not necessarily. Beganu is described as roasted, seasoned eggplant, while baba ganoush commonly includes tahini and other ingredients. Recipes and naming can vary, so the ingredient list is the best way to compare them.
How should you serve Beganu?
Serve Beganu warm or at room temperature as a side or appetizer. It pairs well with bread and grilled foods; the finishing oil, herbs, and other accompaniments depend on the recipe.
Can you prepare Beganu ahead of time?
Yes, Beganu can be prepared ahead and kept covered in the refrigerator. Serve it chilled or let it sit briefly at room temperature before eating; avoid leaving it out for an extended period.
How long does Beganu last in the refrigerator?
Keep leftover Beganu in a sealed container in the refrigerator and eat it within a few days. Discard it if you notice mold, an unusual smell, or a change in appearance.
Can you freeze Beganu?
Yes, Beganu can be frozen, although the eggplant may be softer or more watery after thawing. Freeze it in airtight portions and thaw it in the refrigerator before serving.
Beganu Vitamins & Minerals
Vitamins
B6
0.11mg · 6% DV
Folate
21.6µg · 5% DV
B5
0.26mg · 5% DV
B3
0.84mg · 5% DV
Minerals
Copper
0.11mg · 12% DV
Sodium
252mg · 11% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
288mg · 8% DV
Beganu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beganu
To burn the 94 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beganu?
Beganu is a South Asian-style eggplant preparation, usually made by roasting the eggplant until tender and seasoning it with aromatic ingredients. The flesh may be mashed into a soft spread or left slightly chunky, with recipes varying from kitchen to kitchen.
Roasting brings out a mellow sweetness and smoky depth, while the seasoning adds brightness and warmth. It works as a side dish, a dip with flatbread, or part of a spread alongside grilled foods; you can also serve it on toast. Beganu is mostly a vegetable-based dish, with fibre as one of its nutritional strengths. Use a light hand with oil for a lighter version, or add lemon to lift the flavour.
How Nutritious Is Beganu?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beganu Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beganu Contain Allergens?
No known major allergens
Which Diets Is Beganu Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beganu Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 69:1
Above the ideal 4:1 (69:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.