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Eggplant and Onion Stew Calories
A fiber-containing vegetable stew made with eggplant and onion, typically cooked with tomato and oil.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggplant and Onion Stew (200 g) has 168 calories. That works out to 84 calories per 100 g. It contains 16.8 g of carbs, 2.6 g of protein, 10.4 g of fat and 6.4 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Eggplant and Onion Stew Nutrition Facts
Selected: 1 serving (medium) · 200 g
168
KCAL / 200G
Carbs
16.8g
· 6% DV
Protein
2.6g
· 5% DV
Fat
10.4g
· 13% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 6% · Fat 55%
Eggplant and Onion Stew nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 6.4 g | 23% |
| Protein | 2.6 g | 5% |
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 Eggplant and Onion Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 168 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 1 ounce (small) | 28.4 g | 24 kcal |
| 100 g | 100 g | 84 kcal |
| ½ cup (half) | 110 g | 92 kcal |
| 1 serving (small) | 150 g | 126 kcal |
| 1 cup (medium) | 220 g | 185 kcal |
| 1 serving (large) | 300 g | 252 kcal |
Calculated from 84 calories per 100 g.
Frequently Asked Questions About Eggplant and Onion Stew
How do you make eggplant and onion stew?
Eggplant and onion stew is made by softening chopped onion in oil, then simmering it with eggplant and tomato until tender. Cook it gently with the lid on so the vegetables release their juices; add a little water only if the pan becomes dry. Season with salt, pepper, or garlic.
What ingredients go into eggplant and onion stew?
Eggplant and onion stew typically contains eggplant, onion, tomato, and oil. Garlic, bell pepper, and herbs or spices are common additions, but recipes vary by household. Tomato paste can replace or supplement fresh tomato for a deeper, more concentrated flavor.
Should you peel eggplant for eggplant and onion stew?
No, you do not have to peel eggplant for eggplant and onion stew. Leaving some skin on helps the pieces hold their shape as they cook; peeling strips from the skin gives a softer texture without removing it all. Peel completely only if the skin is especially tough.
How do you keep eggplant and onion stew from getting watery?
To keep eggplant and onion stew from getting watery, cook it gently with the lid partly open toward the end, allowing excess liquid to evaporate. Avoid adding much water at the start: eggplant and tomato release moisture as they soften. Stir carefully so the pieces do not break apart.
Can you make eggplant and onion stew without tomatoes?
Yes, eggplant and onion stew can be made without tomatoes. Cook the onion and eggplant with a small splash of water or stock, then season with garlic, herbs, and pepper. The result will be milder and less tangy; a little lemon juice can add brightness at serving.
How do you stop eggplant from absorbing too much oil in eggplant and onion stew?
Cook the eggplant directly in the stew rather than frying it first, and add oil sparingly. Covering the pan helps the tomato and eggplant release moisture and soften without needing more oil. Drying washed eggplant before cooking also prevents extra water from splashing into the hot pan.
What do you serve with eggplant and onion stew?
Eggplant and onion stew pairs well with rice, couscous, crusty bread, or flatbread. A fresh salad or plain yogurt on the side balances the soft, savory vegetables. For a fuller meal, serve it alongside lentils or another source of protein.
Can eggplant and onion stew be frozen?
Yes, eggplant and onion stew can be frozen after it has cooled completely. Portion it into airtight freezer-safe containers so you can thaw only what you need. The eggplant may become softer after thawing, so reheat it gently and stir carefully to keep the pieces intact.
How long does eggplant and onion stew last in the fridge?
Eggplant and onion stew keeps for about three days in the refrigerator when stored in a covered container. Refrigerate it once it has cooled rather than leaving it out for an extended period. Reheat only the portion you plan to eat, until it is hot throughout.
Can eggplant and onion stew be served cold?
Yes, eggplant and onion stew can be served cold or at room temperature, especially when prepared with olive oil. Chilling lets the flavors settle, making it a convenient make-ahead side dish. Take it out shortly before serving and stir gently; add fresh herbs if you like.
Eggplant and Onion Stew Vitamins & Minerals
Vitamins
Vitamin C
10mg · 11% DV
B6
0.18mg · 11% DV
Biotin
3µg · 10% DV
Vitamin E
1.4mg · 9% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
420mg · 12% DV
Sodium
280mg · 12% DV
How to Burn Off Eggplant and Onion Stew
To burn the 168 calories in 1 serving (medium) (200 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 Eggplant and Onion Stew?
Eggplant and Onion Stew is a Turkish home-style vegetable dish, usually made by gently cooking eggplant and onion with tomato and oil until tender. The vegetables soften and mingle as they cook, giving the stew its characteristic saucy texture; recipes vary in the kind and amount of oil used.
It can be served warm or at room temperature, often alongside rice or bread as part of a meal, and is also pleasant chilled in warmer weather. Soft eggplant, sweet onion and tangy tomato make it savoury without needing much else. It provides fibre and is mostly made from vegetables. For a lighter version, use the oil sparingly and cook the eggplant in the pot rather than frying it first.
How Nutritious Is Eggplant and Onion Stew?
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 Eggplant and Onion Stew 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 Eggplant and Onion Stew Contain Allergens?
No known major allergens
Which Diets Is Eggplant and Onion Stew 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
Eggplant and Onion Stew Fat Profile
SATURATED
1.44g
MONOUNSATURATED
7.2g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.