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Diet Eggplant Moussaka Calories
Light vegetable-and-protein main dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Diet Eggplant Moussaka (250 g) has 230 calories. That works out to 92 calories per 100 g. It contains 17 g of carbs, 17.8 g of protein, 11 g of fat and 6.8 g of fiber. Its 1.4 µg of B12 covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Diet Eggplant Moussaka Nutrition Facts
Selected: 1 serving (medium) · 250 g
230
KCAL / 250G
Carbs
17g
· 6% DV
Protein
17.8g
· 36% DV
Fat
11g
· 14% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 30% · Fat 41%
Diet Eggplant Moussaka nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 413 mg | 18% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 6.8 g | 24% |
| Protein | 17.8 g | 36% |
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 Diet Eggplant Moussaka?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 230 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 piece (small) | 180 g | 166 kcal |
| 1 cup (medium) | 220 g | 202 kcal |
| 1 piece (large) | 300 g | 276 kcal |
| 1 cup (large) | 330 g | 304 kcal |
| 1 serving (large) | 350 g | 322 kcal |
| 1 pack (double) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Diet Eggplant Moussaka
How do you make Diet Eggplant Moussaka?
Diet Eggplant Moussaka is made by baking or grilling the eggplant instead of deep-frying it, then cooking it with a lean minced-meat and tomato sauce. Layer the softened eggplant and sauce in a baking dish, or combine them before baking until tender.
Does Diet Eggplant Moussaka have béchamel sauce?
Usually, no. Diet Eggplant Moussaka is closer to Turkish-style eggplant musakka, which is typically made with eggplant and a minced-meat tomato sauce rather than the béchamel topping associated with Greek moussaka.
What is the difference between Diet Eggplant Moussaka and regular moussaka?
Diet Eggplant Moussaka is usually made with less oil, and its eggplant is baked or grilled instead of fried. It also commonly skips a rich béchamel topping, while keeping the familiar eggplant, tomato, and minced-meat combination.
Can you make Diet Eggplant Moussaka without frying the eggplant?
Yes. Bake, grill, or air-fry the eggplant until tender before adding it to the sauce. This avoids the oil absorbed during deep-frying while giving Diet Eggplant Moussaka the soft eggplant texture the dish needs.
What ingredients go into Diet Eggplant Moussaka?
Diet Eggplant Moussaka commonly contains eggplant, lean ground meat, onion, tomato or tomato paste, and seasonings. Some recipes add peppers or herbs, but a lighter version generally keeps the sauce simple and avoids a heavy cheese or béchamel topping.
Can Diet Eggplant Moussaka be made with ground turkey?
Yes, ground turkey works well in Diet Eggplant Moussaka. Brown it with onion, then simmer it with tomato and seasoning before layering it with cooked eggplant; the result is lighter-tasting than versions made with fattier ground meat.
Is Diet Eggplant Moussaka Greek or Turkish?
Diet Eggplant Moussaka in this style is based on Turkish patlıcan musakka, not the layered Greek casserole with béchamel. Turkish musakka typically pairs eggplant with minced meat and tomato sauce, and may be cooked in a pan or finished in the oven.
What should you serve with Diet Eggplant Moussaka?
Serve Diet Eggplant Moussaka with a crisp salad, plain yogurt, or tzatziki-style yogurt sauce. Their fresh, tangy flavors complement the rich tomato and eggplant; bread or rice can make the meal more substantial.
Can Diet Eggplant Moussaka be frozen?
Yes, Diet Eggplant Moussaka can be frozen in airtight, meal-sized containers once cooled. The eggplant may soften after thawing, so reheat it thoroughly in the oven or on the stovetop rather than expecting the original texture to remain unchanged.
How long does Diet Eggplant Moussaka keep in the refrigerator?
Diet Eggplant Moussaka keeps well as a leftover when promptly cooled and refrigerated in a covered container. Reheat only the portion you plan to eat, making sure it is hot throughout, and discard it if it has been left out for too long.
Diet Eggplant Moussaka Vitamins & Minerals
Vitamins
B12
1.38µg · 57% DV
B3
6mg · 38% DV
B6
0.6mg · 35% DV
B2
0.25mg · 19% DV
Minerals
Selenium
21µg · 38% DV
Copper
0.3mg · 33% DV
Phosphorus
228mg · 33% DV
Zinc
2.63mg · 24% DV
Potassium ⭐
730mg · 21% DV
Sodium
413mg · 18% DV
Diet Eggplant Moussaka Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet Eggplant Moussaka
To burn the 230 calories in 1 serving (medium) (250 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 Diet Eggplant Moussaka?
Diet eggplant moussaka is a Turkish-style main dish made with aubergine and a savoury minced-meat mixture, commonly cooked with tomato and onion. Unlike Greek moussaka, which is often layered and topped with béchamel, Turkish musakka is usually a simpler, homestyle dish in which the vegetables and meat cook together; a lighter version uses oil more sparingly.
The aubergine turns tender, while the tomato-rich topping keeps the dish moist and savoury. Serve it with rice, yoghurt or a crisp salad for a satisfying lunch or dinner. It brings vegetables and protein together in one plate, with 7.1 g of protein per 100 g. For a lighter meal, keep the rice portion modest and add extra salad.
How Nutritious Is Diet Eggplant Moussaka?
Nutrient density
High
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 Diet Eggplant Moussaka 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 Diet Eggplant Moussaka Contain Allergens?
No known major allergens
Which Diets Is Diet Eggplant Moussaka Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Diet Eggplant Moussaka Fat Profile
SATURATED
3.38g
MONOUNSATURATED
4.55g
POLYUNSATURATED
1.23g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.