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Eggplant stuffed in sauce Calories
Source of protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Eggplant stuffed in sauce (220 g) has 253 calories. That works out to 115 calories per 100 g. It contains 20.7 g of carbs, 13.9 g of protein, 13.4 g of fat and 7 g of fiber. Its 0.3 mg of Copper covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Eggplant stuffed in sauce Nutrition Facts
Selected: 1 piece (medium) · 220 g
253
KCAL / 220G
Carbs
20.7g
· 8% DV
Protein
13.9g
· 28% DV
Fat
13.4g
· 17% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 21% · Fat 47%
Eggplant stuffed in sauce nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 253 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 3.26 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 572 mg | 25% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 7 g | 25% |
| Protein | 13.9 g | 28% |
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 Medium Eggplant stuffed in sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 253 kcal |
| 100 g | 100 g | 115 kcal |
| 1 piece (small) | 140 g | 161 kcal |
| 1 serving (small) | 180 g | 207 kcal |
| 1 cup (diced) | 200 g | 230 kcal |
| 1 cup (chopped) | 250 g | 288 kcal |
| 1 serving (large) | 280 g | 322 kcal |
| 1 piece (large) | 320 g | 368 kcal |
| 1 piece (jumbo) | 400 g | 460 kcal |
Calculated from 115 calories per 100 g.
Frequently Asked Questions About Eggplant stuffed in sauce
What is Eggplant stuffed in sauce?
Eggplant stuffed in sauce is a cooked eggplant dish filled with a savory mixture, commonly minced meat, rice, onion, and seasonings, then simmered or baked with a tomato-based sauce. Recipes vary, so the filling and cooking method may differ between households.
How do you make Eggplant stuffed in sauce?
To make Eggplant stuffed in sauce, hollow out the eggplants, fill them without packing the mixture tightly, and arrange them in a pan with tomato sauce. Cover and cook until the eggplant is tender and the filling is fully cooked.
How do you stop Eggplant stuffed in sauce from falling apart?
Keep a thin layer of flesh inside the eggplant when hollowing it, and avoid overfilling the shells. Cook Eggplant stuffed in sauce gently rather than at a vigorous boil, which can break the softened eggplants apart.
Can you bake Eggplant stuffed in sauce instead of cooking it on the stove?
Yes, Eggplant stuffed in sauce can be baked in a covered ovenproof dish. Add enough sauce to keep the eggplants moist, then uncover near the end if you want the tops to brown. Check that the filling is cooked through.
What kind of sauce goes with Eggplant stuffed in sauce?
A tomato-based sauce is the usual choice for Eggplant stuffed in sauce, often made with tomato, tomato paste, water, and garlic. Keep the sauce loose enough to simmer around the stuffed eggplants, but not so watery that it dilutes the flavor.
Is Eggplant stuffed in sauce the same as karniyarik?
No, Eggplant stuffed in sauce is not necessarily the same as karniyarik. Karniyarik typically uses a slit eggplant filled with minced meat, while this dish is hollowed out and stuffed; its exact recipe can vary.
What should you serve with Eggplant stuffed in sauce?
Serve Eggplant stuffed in sauce with rice, bulgur, plain yogurt, or a crisp salad. These sides complement the tomato sauce without competing with the stuffed eggplant, and rice or bulgur can soak up the extra sauce.
Can Eggplant stuffed in sauce be made without meat?
Yes, Eggplant stuffed in sauce can be made without meat by filling the eggplants with rice, grains, or a mixture of vegetables and herbs. Cook the filling until tender, and adjust the seasoning before stuffing.
How long does Eggplant stuffed in sauce keep in the refrigerator?
Cooked Eggplant stuffed in sauce keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze Eggplant stuffed in sauce?
Yes, you can freeze cooked Eggplant stuffed in sauce, though the eggplant may become softer after thawing. Cool it first, portion it into airtight containers, and thaw it in the refrigerator before reheating.
Eggplant stuffed in sauce Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
5.28mg · 33% DV
B6
0.53mg · 31% DV
Folate
66µg · 17% DV
Minerals
Copper
0.33mg · 37% DV
Selenium
17µg · 31% DV
Phosphorus
180mg · 26% DV
Sodium
572mg · 25% DV
Potassium ⭐
627mg · 18% DV
Eggplant stuffed in sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant stuffed in sauce
To burn the 253 calories in 1 piece (medium) (220 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 stuffed in sauce?
Eggplant stuffed in sauce is a Turkish-style dish of hollowed eggplants filled with a savoury mixture, commonly made with minced meat, onion and rice, then cooked in a tomato-based sauce. Recipes vary between households and regions, with different herbs, spices and proportions in the filling.
The eggplant softens as it cooks, taking on the flavour of the sauce; the dish is usually served warm as a main, often with rice or bread. Its filling makes it a source of protein, while the eggplant contributes fibre. For a lighter meal, pair it with a fresh salad and use a measured amount of oil when cooking.
How Nutritious Is Eggplant stuffed in sauce?
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.
Is Eggplant stuffed in sauce 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 stuffed in sauce Contain Allergens?
No known major allergens
Which Diets Is Eggplant stuffed in sauce 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 stuffed in sauce Fat Profile
SATURATED
3.26g
MONOUNSATURATED
6.38g
POLYUNSATURATED
2g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.