1 piece (medium) of Eggplant (300 g) has 75 calories. That works out to 25 calories per 100 g. It contains 18 g of carbs, 3 g of protein, 0.6 g of fat and 9 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Eggplant?

Eggplant has glossy, usually deep-purple skin and soft, spongy flesh. Though botanically a fruit, it is used as a vegetable; it originated in Asia and is now a familiar ingredient in cuisines around the world.

Its flesh turns tender and mellow when cooked, taking on a smoky flavour when grilled or roasted. In its regions of origin, it features in curries and stews; in Mediterranean cooking, it is often baked, grilled, or served in dips. Eggplant is low in calories and provides fibre, with 25 calories per 100 g. Roast or grill it with a little oil for a lighter option, or pair it with tomatoes, herbs, and grains for a satisfying meal.

Eggplant Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

· 2% DV

Fat

0.2g

· 0% DV

Fiber

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 13% · Fat 6%

Eggplant Vitamins & Minerals

Vitamins

0.28mg · 6% DV

Folate

22µg · 6% DV

0.08mg · 5% DV

0.6mg · 4% DV

Minerals

Potassium ⭐

230mg · 7% DV

Magnesium

14mg · 3% DV

Phosphorus

24mg · 3% DV

Calcium

9mg · 1% DV

How Nutritious Is Eggplant?

Nutrient density

High

65/ 100

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

54/ 100

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.

Eggplant Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Eggplant

To burn the 25 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Eggplant Processed?

NOVA 1

Unprocessed

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 Eggplant Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Eggplant Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Eggplant Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Eggplant

🍆vs🍅

Eggplant vs Tomato7 kcal more per 100 g

→🍆vs🥗

Eggplant vs Mixed Green Salad7 kcal more per 100 g

→🍆vs🫑

Eggplant vs Red Pepper6 kcal fewer per 100 g

→🍆vs🥄

Eggplant vs Boiled Beetroot19 kcal fewer per 100 g

→

Foods Similar to Eggplant

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Eggplant

How do you cook eggplant so it doesn’t absorb too much oil?

To limit oil absorption, pat eggplant dry, use a hot pan, and avoid overcrowding it. A light coating of oil is usually enough for roasting. Baking or grilling eggplant instead of deep-frying is an easy way to use less oil.

Do you need to salt eggplant before cooking?

No, salting eggplant before cooking is usually optional. Modern eggplants are often not very bitter, though salting sliced pieces can draw out moisture and help them brown. If you salt them, rinse off excess salt and dry them well before cooking.

How do you roast eggplant?

To roast eggplant, prick the whole eggplant or cut it into pieces, brush lightly with oil, and cook in a hot oven until tender. For smoky, soft flesh, roast it whole under a broiler or over a flame, turning it until the skin is charred.

How should you store eggplant?

Store eggplant unwashed in a cool place, ideally in the refrigerator’s produce drawer, and use it while the skin is still firm and glossy. Keep it away from ethylene-producing fruit such as bananas, which can make it deteriorate faster.

Can you freeze eggplant?

Yes, eggplant freezes best after cooking or blanching because raw pieces can turn spongy. Slice it, briefly blanch or roast it, cool it completely, and freeze it in portions. Use thawed eggplant in cooked dishes rather than salads.

How can you tell if an eggplant is ripe?

A ripe eggplant usually has smooth, glossy skin and feels firm and heavy for its size. Press the skin gently: it should spring back. Avoid fruit with wrinkles, soft sunken spots, or a dry-looking stem.

Can you eat eggplant skin?

Yes, eggplant skin is edible and often helps the flesh hold its shape while cooking. Leave it on for roasting, grilling, or stews; peel it if the skin is unusually thick or you want a softer texture for a dip.

Can you eat eggplant raw?

Yes, raw eggplant is edible, but its firm texture and slightly bitter taste make it less popular than cooked eggplant. Wash it well and slice it thinly; cooking softens the flesh and brings out a milder, richer flavor.

Why does cut eggplant turn brown?

Cut eggplant turns brown because its flesh reacts with oxygen in the air. The change is mostly cosmetic. Cut it just before cooking, or place the pieces in water with a little lemon juice while you prepare the rest of the dish.

Is eggplant good for weight loss?

Eggplant can fit into a weight-loss meal because it is filling and works well in vegetable-rich dishes. Deep-frying or adding plenty of oil can make a dish much more energy-dense, so roasting, grilling, or baking is a lighter preparation.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026