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Low-oil meat-stuffed eggplant Calories
Low-oil home-style dish with protein and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Low-oil meat-stuffed eggplant (250 g) has 258 calories. That works out to 103 calories per 100 g. It contains 23.3 g of carbs, 18.8 g of protein, 10.5 g of fat and 8 g of fiber. Its 1.5 µg of B12 covers 60% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low-oil meat-stuffed eggplant Nutrition Facts
Selected: 1 piece (medium) · 250 g
258
KCAL / 250G
Carbs
23.3g
· 8% DV
Protein
18.8g
· 38% DV
Fat
10.5g
· 13% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 29% · Fat 36%
Low-oil meat-stuffed eggplant nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.08 g | |
| Sodium | 445 mg | 19% |
| Total carbohydrate | 23.3 g | 8% |
| Fiber | 8 g | 29% |
| Protein | 18.8 g | 38% |
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 Low-oil meat-stuffed eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 258 kcal |
| 100 g | 100 g | 103 kcal |
| 1 piece (small) | 150 g | 155 kcal |
| 1 cup (diced) | 180 g | 185 kcal |
| 1 serving (small) | 200 g | 206 kcal |
| 1 serving (medium) | 300 g | 309 kcal |
| 1 piece (large) | 350 g | 361 kcal |
| 1 piece (jumbo) | 450 g | 464 kcal |
| 1 serving (large) | 450 g | 464 kcal |
Calculated from 103 calories per 100 g.
Frequently Asked Questions About Low-oil meat-stuffed eggplant
What is low-oil meat-stuffed eggplant?
Low-oil meat-stuffed eggplant is a home-style dish made by filling hollowed eggplants with seasoned minced meat and cooking them with little oil. Recipes often include onion, tomato, and herbs, with the eggplant simmered in sauce or baked.
How do you keep low-oil meat-stuffed eggplant from tasting dry?
Keep low-oil meat-stuffed eggplant moist by adding a little tomato-based cooking liquid and covering it while it cooks. Choose meat that is not extremely lean, and avoid overcooking the filling, which can make it firm and dry.
Should you fry the eggplant before making low-oil meat-stuffed eggplant?
No, frying is not necessary for low-oil meat-stuffed eggplant. You can stuff the raw eggplant and cook it directly in sauce, or briefly roast it first for a softer texture. Skipping frying keeps the dish closer to its low-oil style.
Can you make low-oil meat-stuffed eggplant with ground beef or lamb?
Yes, low-oil meat-stuffed eggplant can be made with ground beef or ground lamb. Beef gives a milder flavor, while lamb tastes richer; either works with onion, garlic, tomato, and warm spices in the filling.
How do you hollow out eggplant for low-oil meat-stuffed eggplant?
Cut a lengthwise opening or remove a narrow strip from each eggplant, then scoop out some flesh with a spoon while leaving sturdy walls. Avoid piercing the skin, because the eggplant can split as the filling cooks.
What sauce goes with low-oil meat-stuffed eggplant?
A simple tomato sauce with garlic, water or broth, and seasoning suits low-oil meat-stuffed eggplant. Pour enough around the eggplants to help them cook gently, but do not submerge them if you want the tops to stay intact.
What should you serve with low-oil meat-stuffed eggplant?
Serve low-oil meat-stuffed eggplant with plain yogurt, a crisp salad, or a small portion of rice or flatbread. The yogurt and fresh vegetables balance the savory filling without making the meal feel overly heavy.
Can low-oil meat-stuffed eggplant be made ahead?
Yes, you can prepare the filling and hollow the eggplants ahead, then keep them covered in the refrigerator until cooking. For the best texture, stuff them shortly before cooking rather than leaving raw filled eggplants stored for a long time.
How long does leftover low-oil meat-stuffed eggplant last in the fridge?
Keep leftover low-oil meat-stuffed eggplant in a covered container in the refrigerator and eat it within three to four days. Reheat only the portion you need, making sure the meat filling is hot throughout.
Is low-oil meat-stuffed eggplant a good meal for weight loss?
Low-oil meat-stuffed eggplant can fit a weight-loss meal because it combines filling protein and fiber without relying on much added oil. Serve a sensible portion with vegetables, and avoid adding large amounts of rice, bread, or rich sides.
Low-oil meat-stuffed eggplant Vitamins & Minerals
Vitamins
B12
1.45µg · 60% DV
B6
0.75mg · 44% DV
B3
6.75mg · 42% DV
B2
0.3mg · 23% DV
Minerals
Copper
0.35mg · 39% DV
Phosphorus
258mg · 37% DV
Selenium
20µg · 36% DV
Zinc
3.55mg · 32% DV
Potassium ⭐
758mg · 22% DV
Sodium
445mg · 19% DV
Low-oil meat-stuffed eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil meat-stuffed eggplant
To burn the 258 calories in 1 piece (medium) (250 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 Low-oil meat-stuffed eggplant?
Low-oil meat-stuffed eggplant is a Turkish home-style dish: eggplants are filled with a köfte-style mixture of ground meat, onion and seasonings, then cooked until tender. Recipes vary from kitchen to kitchen, and the filling need not include rice. Using less oil keeps the dish relatively light while letting the eggplant take on the savoury flavour of the meat.
It is usually served warm as a main course, often with yogurt or a crisp salad; rice or bread can make it a more substantial meal. The meat contributes protein, while the eggplant adds fibre, so it is filling without being especially rich in fat. For a lighter plate, pair it with salad and keep the rice or bread modest.
How Nutritious Is Low-oil meat-stuffed eggplant?
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 Low-oil meat-stuffed eggplant 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 Low-oil meat-stuffed eggplant Contain Allergens?
No known major allergens
Which Diets Is Low-oil meat-stuffed eggplant 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
Low-oil meat-stuffed eggplant Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.65g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.