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Low-oil yogurt eggplant Calories
Light, fiber-rich yogurt vegetable dish
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil yogurt eggplant (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 14 g of carbs, 6.1 g of protein, 5.6 g of fat and 4.7 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-oil yogurt eggplant Nutrition Facts
Selected: 1 serving (medium) · 180 g
126
KCAL / 180G
Carbs
14g
· 5% DV
Protein
6.1g
· 12% DV
Fat
5.6g
· 7% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 19% · Fat 38%
Low-oil yogurt eggplant nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 4.7 g | 17% |
| Protein | 6.1 g | 12% |
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 yogurt eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 126 kcal |
| 1 tablespoon (small) | 25 g | 18 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 130 g | 91 kcal |
| 1 piece (half) | 150 g | 105 kcal |
| 1 serving (large) | 250 g | 175 kcal |
| 1 cup (large) | 260 g | 182 kcal |
| 1 piece (whole) | 300 g | 210 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Low-oil yogurt eggplant
How do you make Low-oil yogurt eggplant?
Low-oil yogurt eggplant is made by combining cooked eggplant with yogurt, often seasoned with garlic and salt. Roast or grill the eggplant with little oil, let it cool, then fold it into the yogurt and serve.
Should you roast or fry the eggplant for Low-oil yogurt eggplant?
Roasting or grilling is the better fit for Low-oil yogurt eggplant because it uses less oil than frying. Roasting gives the dish a mellow flavor, while grilling adds a smoky note; either way, cool the eggplant before mixing it with yogurt.
Does Low-oil yogurt eggplant contain garlic?
Often, yes. Garlic is a common addition to Low-oil yogurt eggplant, mixed into the yogurt before it is combined with the cooked eggplant. Add it gradually so its sharpness does not overwhelm the mild eggplant and yogurt.
How do you stop Low-oil yogurt eggplant from becoming watery?
To keep Low-oil yogurt eggplant from becoming watery, drain excess liquid from the cooked eggplant and let it cool before adding yogurt. For the best texture, mix the two close to serving time rather than preparing the finished dish far ahead.
Is Low-oil yogurt eggplant served hot or cold?
Low-oil yogurt eggplant is usually served cold or at room temperature. Adding yogurt to hot eggplant can make the yogurt split or turn runny, so allow the cooked eggplant to cool before mixing.
What do you serve with Low-oil yogurt eggplant?
Low-oil yogurt eggplant works as a dip or side with flatbread, grilled vegetables, or grilled meat. It can also be served as part of a mezze spread, alongside other small dishes and salads.
Can you make Low-oil yogurt eggplant ahead of time?
Yes, you can prepare the eggplant ahead for Low-oil yogurt eggplant. Refrigerate it separately and stir in the yogurt shortly before serving; this helps prevent excess liquid and keeps the finished dish fresher in texture.
How long does Low-oil yogurt eggplant last in the fridge?
Store Low-oil yogurt eggplant in a covered container in the refrigerator and eat it within a few days. Its texture may become looser as it sits, so refrigerate leftovers promptly rather than leaving them at room temperature.
Can you freeze Low-oil yogurt eggplant?
Freezing the finished Low-oil yogurt eggplant is not recommended because yogurt can separate and become grainy after thawing. You can freeze cooked eggplant on its own, then thaw it, drain any liquid, and mix it with fresh yogurt.
Is Low-oil yogurt eggplant good for weight loss?
Low-oil yogurt eggplant can fit into a weight-loss meal as a vegetable-based side or light dish. Its effect depends on the whole meal: generous amounts of oil, bread, or other sides can change how filling and energy-dense the serving is.
Low-oil yogurt eggplant Vitamins & Minerals
Vitamins
B2
0.25mg · 19% DV
B12
0.29µg · 12% DV
B6
0.2mg · 12% DV
B5
0.5mg · 10% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
137mg · 20% DV
Calcium
160mg · 16% DV
Iodine
22µg · 15% DV
Potassium ⭐
432mg · 13% DV
Sodium
207mg · 9% DV
Low-oil yogurt eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil yogurt eggplant
To burn the 126 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 Low-oil yogurt eggplant?
Low-oil yogurt eggplant is a Turkish home-style dish of cooked eggplant served with yogurt. The eggplant may be roasted, grilled or gently cooked in a pan, then spooned with plain yogurt; some versions add garlic. Recipes vary, so the yogurt can be either a loose dressing or a thicker topping.
The creamy, tangy yogurt contrasts with the eggplant’s soft texture and, when roasted, its smoky notes. In Turkey it appears as a meze or a side dish; it also works as a light lunch with bread or alongside grilled vegetables and meats. It is a vegetable-forward choice with fibre and some protein from the yogurt. Roast or grill the eggplant rather than frying it to keep the dish lighter.
How Nutritious Is Low-oil yogurt 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 yogurt 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 yogurt eggplant Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil yogurt eggplant Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 yogurt eggplant Fat Profile
SATURATED
1.48g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 16.6:1
Above the ideal 4:1 (16.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.