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A vegetable salad made with eggplant and sun-dried tomatoes, commonly seasoned with olive oil and herbs.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 6.3 g | 23% |
| Protein | 3.5 g | 7% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 194 kcal |
| 1 tablespoon (chopped) | 15 g | 19 kcal |
| 1 ounce (small) | 28.4 g | 37 kcal |
| ½ cup (small) | 90 g | 116 kcal |
| 100 g | 100 g | 129 kcal |
| 1 serving (small) | 100 g | 129 kcal |
| 1 cup (medium) | 180 g | 232 kcal |
| 1 serving (large) | 220 g | 284 kcal |
Calculated from 129 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 194 calories in 1 serving (medium) (150 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.
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.
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.
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.
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.
No known major allergens
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
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.