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Eggplant Puree Calories
Rich in fiber, low calorie, vegan
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Eggplant Puree has 38 calories. It contains 7.8 g of carbs, 1.2 g of protein, 0.3 g of fat and 2.8 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Eggplant Puree?
Eggplant puree is made by cooking eggplant until tender, then mashing or blending it into a smooth spread. Roasting is common in Mediterranean and Middle Eastern cooking, giving the flesh a gently smoky flavour; recipes may add olive oil, garlic or lemon.
Serve it cool or at room temperature as a dip, spread or side, with flatbread, raw vegetables or grilled foods. Its soft texture and mild, savoury taste make it easy to pair with stronger flavours. It is naturally low in calories and provides fibre; for a lighter serving, use a modest amount of oil and pair it with fresh vegetables.
Eggplant Puree Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.8g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
Eggplant Puree Vitamins & Minerals
Vitamins
Folate
22µg · 6% DV
B6
0.09mg · 5% DV
B3
0.6mg · 4% DV
B5
0.18mg · 4% DV
Minerals
Potassium ⭐
120mg · 4% DV
Magnesium
14mg · 3% DV
Phosphorus
23mg · 3% DV
Calcium
11mg · 1% DV
How Nutritious Is Eggplant Puree?
Nutrient density
High
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.
Eggplant Puree Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant Puree
To burn the 38 calories in 100 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.
Is Eggplant Puree 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 Puree Contain Allergens?
No known major allergens
Which Diets Is Eggplant Puree 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 Puree Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Eggplant Puree
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Frequently Asked Questions About Eggplant Puree
How do you make Eggplant Puree?
Eggplant Puree is made by roasting eggplants until soft, removing the skins, and mashing the flesh. Mix in olive oil, lemon juice, and garlic for a simple version; blend briefly if you prefer a smoother texture.
How do you roast eggplant for Eggplant Puree?
Roast whole eggplants over a flame, under a broiler, or in a hot oven until the skin is charred and the flesh collapses. Turn them as needed, then let them cool enough to handle before scooping out the flesh.
What ingredients go into Eggplant Puree?
Eggplant Puree commonly includes roasted eggplant, olive oil, lemon juice, and garlic. Parsley or spices can be added, but optional ingredients vary by recipe; season gradually so the smoky eggplant remains the main flavor.
Is Eggplant Puree the same as baba ganoush?
No, Eggplant Puree is a broad name for mashed or blended eggplant, while baba ganoush is a particular Middle Eastern dip that commonly includes tahini, lemon, and garlic. Recipes differ, so some versions of the two can taste quite similar.
Should you peel eggplant for Eggplant Puree?
Yes, most Eggplant Puree recipes use the flesh of peeled, roasted eggplant. Once the eggplants are cool enough to handle, split them and scoop out the soft interior; leaving charred skin in can make the puree bitter or coarse.
How do you keep Eggplant Puree from turning brown?
Add lemon juice to Eggplant Puree as soon as you mash the roasted eggplant. The acidity slows browning; storing the puree in an airtight container also limits contact with air.
What do you serve with Eggplant Puree?
Serve Eggplant Puree with pita, flatbread, or raw vegetables as a dip, or alongside grilled vegetables and meats. A drizzle of olive oil and a little parsley make a simple finish.
How long does Eggplant Puree last in the fridge?
Eggplant Puree keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly after making, and use a clean spoon each time you serve it.
Can you freeze Eggplant Puree?
Yes, Eggplant Puree can be frozen, though it may release water and become less smooth after thawing. Freeze it in an airtight container, preferably before adding yogurt, then thaw it in the refrigerator and stir well.
Can Eggplant Puree be served cold?
Yes, Eggplant Puree is commonly served cold or at room temperature. Chilling it after preparation lets the flavors meld; stir before serving and add a little olive oil if the surface looks dry.
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Nutrition data compiled from USDA FoodData Central and scientific sources.