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Eggplant confit Calories
Slow-cooked eggplant in oil with a silky texture; provides fiber and potassium.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggplant confit (120 g) has 142 calories. That works out to 118 calories per 100 g. It contains 10.7 g of carbs, 1.4 g of protein, 10.9 g of fat and 3.7 g of fiber. Its 2.3 mg of Vitamin E covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Eggplant confit Nutrition Facts
Selected: 1 serving (medium) · 120 g
142
KCAL / 120G
Carbs
10.7g
· 4% DV
Protein
1.4g
· 3% DV
Fat
10.9g
· 14% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 4% · Fat 67%
Eggplant confit nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 10.9 g | 14% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 10.7 g | 4% |
| Fiber | 3.7 g | 13% |
| Protein | 1.4 g | 3% |
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 confit?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 142 kcal |
| 1 tablespoon (grated) | 20 g | 24 kcal |
| 2 tablespoon (grated) | 40 g | 47 kcal |
| 1 piece (small) | 70 g | 83 kcal |
| 100 g | 100 g | 118 kcal |
| 1 piece (medium) | 120 g | 142 kcal |
| 1 cup (diced) | 150 g | 177 kcal |
| 1 piece (large) | 180 g | 212 kcal |
| 1 serving (large) | 180 g | 212 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Eggplant confit
What is eggplant confit?
Eggplant confit is eggplant cooked slowly in oil until silky and tender. It can be seasoned with garlic and herbs, then served warm or at room temperature as a side, spread, or ingredient in other dishes.
How do you make eggplant confit in the oven?
To make eggplant confit in the oven, cut the eggplant into pieces, coat them in oil, and cook them gently until very tender. Use a covered oven-safe dish to help the pieces soften evenly without drying out.
Can you make eggplant confit on the stovetop?
Yes, eggplant confit can be made on the stovetop in a heavy saucepan over low heat. Keep the pieces gently cooking in oil and stir carefully now and then so they soften without scorching or breaking apart.
What can you serve with eggplant confit?
Eggplant confit pairs well with crusty bread, pasta, grilled vegetables, or roasted meat. You can also spoon it over grain bowls or spread it in a sandwich; its soft texture and savory oil work especially well with crisp or plain accompaniments.
Is eggplant confit the same as roasted eggplant?
No, eggplant confit is slowly cooked in oil, while roasted eggplant is cooked with dry oven heat and usually has a more browned, concentrated surface. The confit method gives the pieces a softer, silkier texture.
Can you use eggplant confit as a pasta sauce?
Yes, eggplant confit works as a pasta sauce. Mash some of the tender pieces with a little of their cooking oil, then toss with hot pasta; add pasta water if you want a looser coating.
Should you peel eggplant for eggplant confit?
No, peeling eggplant is optional when making eggplant confit. Leaving the skin on helps pieces hold their shape, while peeling some or all of it gives a more uniformly soft result.
Can eggplant confit be frozen?
Yes, eggplant confit can be frozen in airtight, portion-sized containers. Its texture may become softer after thawing, so it is best used in pasta, sauces, or spreads rather than recipes that need firm pieces.
How long does homemade eggplant confit keep in the refrigerator?
Homemade eggplant confit should be refrigerated in a clean, covered container and eaten within a few days. Refrigerate it promptly after cooking; keeping it submerged in oil at room temperature is not a safe storage method.
Can you reuse the oil from eggplant confit?
Yes, you can reuse the strained cooking oil if it smells fresh and has been handled safely. It carries the eggplant and herb flavors, making it useful for dressings or sautéing; refrigerate it and do not keep it at room temperature.
Eggplant confit Vitamins & Minerals
Vitamins
Vitamin E
2.28mg · 15% DV
Vitamin K
10.2µg · 9% DV
B5
0.34mg · 7% DV
B6
0.11mg · 6% DV
Minerals
Manganese
0.23mg · 10% DV
Copper
0.08mg · 9% DV
Potassium ⭐
252mg · 7% DV
Phosphorus
29mg · 4% DV
Sodium
7.2mg · 0% DV
Eggplant confit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant confit
To burn the 142 calories in 1 serving (medium) (120 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 confit?
Eggplant confit is made by cooking eggplant slowly in oil until it becomes exceptionally tender. The name comes from the French confit method, though the dish fits easily into Mediterranean-style cooking. Its flavour is mellow and slightly sweet, with a silky, almost spreadable texture.
Serve it warm or at room temperature as a side, on toast, or as part of a mezze-style spread; herbs, garlic and a little lemon make natural companions. It provides fibre, with 3.1 g per 100 g, and the oil makes it more substantial than plain cooked eggplant. For a lighter serving, let excess oil drain before plating.
How Nutritious Is Eggplant confit?
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 confit 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 confit Contain Allergens?
No known major allergens
Which Diets Is Eggplant confit 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 confit Fat Profile
SATURATED
1.56g
MONOUNSATURATED
7.32g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.