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Eggplant mash with meat Calories
Savory eggplant mash with meat, providing protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggplant mash with meat (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 11.5 g of carbs, 12.8 g of protein, 12.2 g of fat and 4.1 g of fiber. Its 1.1 µg of B12 covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Eggplant mash with meat Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
11.5g
· 4% DV
Protein
12.8g
· 26% DV
Fat
12.2g
· 16% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 25% · Fat 53%
Eggplant mash with meat nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 4.1 g | 15% |
| Protein | 12.8 g | 26% |
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 mash with meat?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 20 g | 24 kcal |
| 1 tablespoon (grated) | 35 g | 41 kcal |
| 100 g | 100 g | 118 kcal |
| ½ cup (half) | 110 g | 130 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 cup (whole) | 220 g | 260 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 1 piece (jumbo) | 300 g | 354 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Eggplant mash with meat
What is eggplant mash with meat?
Eggplant mash with meat is a savory dish combining cooked eggplant with meat, often seasoned with aromatics and spices. Recipes vary: the eggplant may be roasted for a smoky flavor, while the meat can be mixed through the mash or served over it.
How do you make eggplant mash with meat?
Make eggplant mash with meat by roasting or baking eggplants until tender, peeling and mashing them, then combining them with separately cooked meat. Onion, garlic, tomato, herbs, or yogurt can be added according to the recipe; cook the meat fully before mixing.
What meat works best in eggplant mash with meat?
Beef or lamb works well in eggplant mash with meat, and ground meat is another practical option. Cubed meat gives the dish a more substantial bite, while ground meat blends evenly into the mash; either way, cook it until tender before serving.
Is eggplant mash with meat the same as baba ganoush?
No, eggplant mash with meat is not baba ganoush. Baba ganoush is a Middle Eastern eggplant dip, usually made with tahini, lemon, and garlic, and contains no meat; eggplant mash with meat is served as a more substantial cooked dish.
Should you roast or fry eggplant for eggplant mash with meat?
Roasting is a good choice for eggplant mash with meat because it softens the flesh and adds a smoky taste without requiring the eggplant to absorb frying oil. Grilling or charring the eggplant over a flame also works when you want a stronger smoky flavor.
Can you make eggplant mash with meat ahead of time?
Yes, you can make eggplant mash with meat ahead and reheat it before serving. The flavors meld as it rests, though the texture may thicken; warm it gently in a covered pan and stir occasionally so it heats evenly without sticking.
What should you serve with eggplant mash with meat?
Serve eggplant mash with meat alongside rice, flatbread, or a simple salad. Plain yogurt or a cucumber-yogurt side can balance the savory, smoky flavors, while a fresh salad adds crunch without competing with the soft texture of the eggplant.
Can eggplant mash with meat be frozen?
Yes, eggplant mash with meat can be frozen in an airtight container once cooled. The eggplant may become softer or release water after thawing, so defrost it in the refrigerator and reheat thoroughly, stirring to bring the texture back together.
How do you keep eggplant mash with meat from tasting bitter?
To keep eggplant mash with meat from tasting bitter, use fresh, sound eggplants and remove all charred peel after roasting. If the mashed flesh is watery, drain it briefly before adding the meat; excessive burnt skin can make the dish bitter rather than pleasantly smoky.
Can you use leftover cooked meat in eggplant mash with meat?
Yes, leftover cooked meat can be used in eggplant mash with meat if it has been stored safely and is still in good condition. Cut or shred it, warm it thoroughly with the cooked eggplant, and add a little cooking liquid if the mixture seems dry.
Eggplant mash with meat Vitamins & Minerals
Vitamins
B12
1.12µg · 47% DV
B3
4.32mg · 27% DV
B6
0.29mg · 17% DV
Biotin
3.78µg · 13% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
166mg · 24% DV
Copper
0.2mg · 22% DV
Zinc
2.3mg · 21% DV
Sodium
378mg · 16% DV
Potassium ⭐
446mg · 13% DV
Eggplant mash with meat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant mash with meat
To burn the 212 calories in 1 serving (medium) (180 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 mash with meat?
Eggplant mash with meat is a Turkish-style home-cooked dish of tender eggplant mashed and combined with cooked meat, often minced meat; recipes may also include onion or tomato. The balance of ingredients varies from kitchen to kitchen, and the eggplant may be roasted for a smoky note or cooked until soft.
Its smooth, mellow base contrasts with the savoury meat, making it satisfying served warm with bread, rice or a spoonful of yoghurt. It fits naturally into a shared dinner alongside other dishes, or can be served as the main plate. It provides both protein and fibre; for a lighter version, use lean meat and keep added oil modest.
How Nutritious Is Eggplant mash with meat?
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 mash with meat 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 mash with meat Contain Allergens?
No known major allergens
Which Diets Is Eggplant mash with meat Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 mash with meat Fat Profile
SATURATED
3.78g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.