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Low-oil, non-fried eggplant Calories
Prepared without frying and with little oil; provides dietary fiber.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil, non-fried eggplant (150 g) has 75 calories. That works out to 50 calories per 100 g. It contains 12.8 g of carbs, 1.8 g of protein, 3.2 g of fat and 4.5 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-oil, non-fried eggplant Nutrition Facts
Selected: 1 serving (medium) · 150 g
75
KCAL / 150G
Carbs
12.8g
· 5% DV
Protein
1.8g
· 4% DV
Fat
3.2g
· 4% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 8% · Fat 33%
Low-oil, non-fried eggplant nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 4.5 g | 16% |
| Protein | 1.8 g | 4% |
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 Low-oil, non-fried eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 75 kcal |
| 2 tablespoon (chopped) | 30 g | 15 kcal |
| 100 g | 100 g | 50 kcal |
| 1 serving (small) | 100 g | 50 kcal |
| 1 cup (chopped) | 100 g | 50 kcal |
| 1 piece (small) | 120 g | 60 kcal |
| 1 cup (diced) | 140 g | 70 kcal |
| 1 serving (large) | 200 g | 100 kcal |
| 1 piece (large) | 200 g | 100 kcal |
Calculated from 50 calories per 100 g.
Frequently Asked Questions About Low-oil, non-fried eggplant
How do you cook low-oil, non-fried eggplant?
Roast low-oil, non-fried eggplant by cutting it into evenly sized pieces, tossing with a small amount of oil and seasoning, and spreading it in a single layer on a baking tray. Turn the pieces once so they cook evenly.
Why does low-oil, non-fried eggplant turn mushy?
Low-oil, non-fried eggplant often turns mushy when the pieces are crowded and release steam instead of roasting. Leave space between them, use a hot oven, and avoid cutting them too small; these steps help the outside brown while the centre softens.
Do you need to salt low-oil, non-fried eggplant before cooking it?
No, low-oil, non-fried eggplant does not usually need salting first. Salting can draw out moisture, which may help if the pieces are especially wet, but it is not essential for most modern eggplants; pat them dry if you do salt them.
Can you eat the skin on low-oil, non-fried eggplant?
Yes, the skin on low-oil, non-fried eggplant is edible and softens as it cooks. Keeping it on also helps the pieces hold their shape. Peel it if the skin is unusually tough, or partially peel the eggplant for a more tender bite.
How do you keep low-oil, non-fried eggplant from sticking to the tray?
To keep low-oil, non-fried eggplant from sticking, use parchment paper or a lightly oiled non-stick tray and turn the pieces after their undersides have browned. Avoid moving them too early, since the surface can stick before it has roasted.
What seasonings go well with low-oil, non-fried eggplant?
Garlic, cumin, paprika, black pepper, and herbs such as oregano or thyme suit low-oil, non-fried eggplant. For a Mediterranean-style side, add lemon juice and parsley after cooking; adding lemon before roasting can make the pieces wetter.
Can low-oil, non-fried eggplant be used in pasta or sandwiches?
Yes, low-oil, non-fried eggplant works in both pasta and sandwiches. Toss roasted pieces through tomato sauce for pasta, or layer them in a sandwich with hummus, greens, and a tangy dressing so the soft texture has some contrast.
How long does low-oil, non-fried eggplant last in the fridge?
Cooked low-oil, non-fried eggplant keeps for about 3–4 days in a covered container in the refrigerator. Let it cool promptly before storing, and reheat only the portion you plan to eat to preserve its texture.
Can you freeze low-oil, non-fried eggplant after cooking?
Yes, low-oil, non-fried eggplant can be frozen after it has cooled. Freeze it in meal-sized portions in airtight containers; thawed pieces are softer, so they work best in sauces, soups, and stews rather than dishes where you want firm slices.
Is low-oil, non-fried eggplant filling enough for a main meal?
Low-oil, non-fried eggplant can be part of a filling main meal, but it is more satisfying when paired with a protein-rich food. Serve it with beans, lentils, eggs, or tofu and a grain or bread for a more substantial plate.
Low-oil, non-fried eggplant Vitamins & Minerals
Vitamins
B5
0.38mg · 8% DV
B6
0.12mg · 7% DV
Folate
27µg · 7% DV
B3
0.9mg · 6% DV
Minerals
Copper
0.12mg · 13% DV
Manganese
0.3mg · 13% DV
Potassium ⭐
330mg · 10% DV
Phosphorus
36mg · 5% DV
Sodium
4.5mg · 0% DV
Low-oil, non-fried eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil, non-fried eggplant
To burn the 75 calories in 1 serving (medium) (150 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, non-fried eggplant?
Low-oil, non-fried eggplant is a simple preparation of aubergine cooked with a modest amount of oil rather than deep-fried. It may be roasted, grilled or gently cooked in a pan; the flesh turns soft and tender, with a mild, slightly earthy flavour. Eggplant is especially familiar in Mediterranean and Middle Eastern cooking, where it appears in both everyday sides and shared dishes.
Serve it warm or at room temperature with grains, beans or other vegetables, or add it to a mezze-style spread. Garlic, tomato and fresh herbs complement it well. It provides dietary fibre, with 3 g per 100 g, while remaining relatively light at 50 calories per 100 g. For a lighter plate, roast it and measure the oil rather than pouring freely.
How Nutritious Is Low-oil, non-fried eggplant?
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 Low-oil, non-fried 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, non-fried eggplant Contain Allergens?
No known major allergens
Which Diets Is Low-oil, non-fried eggplant 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
Low-oil, non-fried eggplant Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.