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●Low GI

Eggplant and Sun-Dried Tomato Salad Calories

A vegetable salad made with eggplant and sun-dried tomatoes, commonly seasoned with olive oil and herbs.

CALORIES · 100 G

129kcal

GI

15low

POTASSIUM · 100 G

290mg

FIBER · 100 G

4.2g

Quick answer

1 serving (medium) of Eggplant and Sun-Dried Tomato Salad (150 g) has 194 calories. That works out to 129 calories per 100 g. It contains 17.3 g of carbs, 3.5 g of protein, 12.6 g of fat and 6.3 g of fiber. Its 0.2 mg of Copper covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Eggplant and Sun-Dried Tomato Salad Nutrition Facts

Selected: 1 serving (medium) · 150 g

194

KCAL / 150G

Carbs

17.3g

· 6% DV

Protein

3.5g

· 7% DV

Fat

12.6g

· 16% DV

Fiber

6.3g

· 23% DV

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

Calories come from: Carbs 35% · Protein 7% · Fat 58%

Eggplant and Sun-Dried Tomato Salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories194 kcal
Total fat12.6 g16%
Saturated fat1.8 g9%
Trans fat0 g
Sodium570 mg25%
Total carbohydrate17.3 g6%
Fiber6.3 g23%
Protein3.5 g7%

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 Sun-Dried Tomato Salad?

ServingAmountCalories
1 serving (medium)150 g194 kcal
1 tablespoon (chopped)15 g19 kcal
1 ounce (small)28.4 g37 kcal
½ cup (small)90 g116 kcal
100 g100 g129 kcal
1 serving (small)100 g129 kcal
1 cup (medium)180 g232 kcal
1 serving (large)220 g284 kcal

Calculated from 129 calories per 100 g.

Frequently Asked Questions About Eggplant and Sun-Dried Tomato Salad

How do you make eggplant and sun-dried tomato salad?

Eggplant and sun-dried tomato salad is made with cooked eggplant, softened sun-dried tomatoes, olive oil, and herbs. Roast or grill the eggplant until tender, then chop it and toss with the tomatoes, lemon juice, parsley, and garlic if you like. Let the minimally processed vegetables rest together before serving.

Do you need to soak sun-dried tomatoes for eggplant and sun-dried tomato salad?

Yes, soak dry, leathery sun-dried tomatoes in hot water until pliable, then drain and pat them dry before adding them to the salad. This makes them easier to chew and prevents them from drawing moisture from the eggplant. Soft tomatoes packed in oil usually do not need soaking.

What is the best way to cook eggplant for eggplant and sun-dried tomato salad?

Roasting or grilling works well for eggplant and sun-dried tomato salad. Grilling gives the eggplant a smoky flavor, while roasting is convenient and produces tender flesh. Let it cool, drain off excess liquid, and cut it into chunks so the salad does not turn watery.

Should you peel eggplant for eggplant and sun-dried tomato salad?

No, you do not have to peel eggplant for eggplant and sun-dried tomato salad. The skin is edible and helps the cooked pieces hold their shape. Peel it if the skin is particularly tough, or remove some strips before cooking for a softer texture.

What goes well with eggplant and sun-dried tomato salad?

Eggplant and sun-dried tomato salad pairs well with grilled fish, roasted vegetables, or crusty bread. It also works as part of a mezze spread or alongside grains and beans. Choose a mild accompaniment so the concentrated, tangy flavor of the sun-dried tomatoes can stand out.

Can eggplant and sun-dried tomato salad be served warm?

Yes, eggplant and sun-dried tomato salad can be served warm, but it is usually enjoyed at room temperature or chilled. Allowing it to cool gives the oil, herbs, and tomatoes time to flavor the eggplant. Add delicate fresh herbs just before serving to keep their flavor bright.

How long does eggplant and sun-dried tomato salad last in the fridge?

Eggplant and sun-dried tomato salad keeps for about 3 days in a covered container in the refrigerator. Use a clean utensil when serving and do not leave it sitting out for an extended time. Discard it if its smell, appearance, or texture changes noticeably.

Can you use oil-packed sun-dried tomatoes in eggplant and sun-dried tomato salad?

Yes, oil-packed sun-dried tomatoes work well in eggplant and sun-dried tomato salad. Drain them first, then taste the salad before adding extra oil or salt, since the tomatoes may already contribute both. A little of their packing oil can be used in the dressing if it tastes fresh.

Why does eggplant and sun-dried tomato salad taste bitter?

Eggplant and sun-dried tomato salad can taste bitter if the eggplant is undercooked or the oil or herbs have become stale. Cook the eggplant until fully tender and use fresh olive oil and herbs. A squeeze of lemon can brighten the flavor, but it will not fix spoiled ingredients.

Can fresh tomatoes replace sun-dried tomatoes in eggplant and sun-dried tomato salad?

Fresh tomatoes can replace sun-dried tomatoes, but the salad will be juicier and less intensely flavored. Remove excess seeds and liquid, and add the fresh tomato shortly before serving. Sun-dried tomatoes are more concentrated, so the substitution changes both the texture and the balance of the dish.

Eggplant and Sun-Dried Tomato Salad Vitamins & Minerals

Vitamins

Vitamin E

2.4mg · 16% DV

B6

0.18mg · 11% DV

Vitamin C

8.25mg · 9% DV

Folate

36µg · 9% DV

Minerals

Sodium

570mg · 25% DV

Copper

0.18mg · 20% DV

Manganese

0.36mg · 16% DV

Potassium ⭐

435mg · 13% DV

Eggplant and Sun-Dried Tomato Salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.7
Low

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

How to Burn Off Eggplant and Sun-Dried Tomato Salad

To burn the 194 calories in 1 serving (medium) (150 g):

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

26min

Cycling

🏊

23min

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 Sun-Dried Tomato Salad?

Eggplant and sun-dried tomato salad brings tender cooked eggplant together with the concentrated, slightly chewy flavour of sun-dried tomatoes, usually dressed with olive oil and herbs. It fits naturally into Turkish and wider Mediterranean-style cooking, and recipes may include garlic or other seasonings.

Serve it as a mezze or side dish, with bread, grilled vegetables or a larger spread of small plates. The eggplant makes the salad soft and silky, while the tomatoes add a savoury, tangy note. It is vegetable-led and provides fibre; the amount of olive oil has a noticeable effect on its overall richness. For a lighter plate, use a modest dressing and pair it with fresh vegetables or lean grilled food.

How Nutritious Is Eggplant and Sun-Dried Tomato Salad?

Nutrient density

Medium

46/ 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

52/ 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.

Is Eggplant and Sun-Dried Tomato Salad 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 Sun-Dried Tomato Salad 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 and Sun-Dried Tomato Salad 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 and Sun-Dried Tomato Salad Fat Profile

SATURATED

1.8g

MONOUNSATURATED

8.7g

POLYUNSATURATED

1.65g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.