1 cup (chopped) of Oil-Free Grilled Eggplant (82 g) has 29 calories. That works out to 35 calories per 100 g. It contains 7.1 g of carbs, 0.7 g of protein, 0.2 g of fat and 2.1 g of fiber. Its 0.2 mg of Manganese covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Oil-Free Grilled Eggplant?

Oil-free grilled eggplant is simply eggplant cooked over a grill or flame without added oil. Grilling is common across Mediterranean and Middle Eastern cooking, and this preparation lets the vegetable’s own flavour take centre stage.

The flesh turns soft and silky, with a gently smoky, slightly sweet taste. Serve it warm or at room temperature as a side, chop it into a salad, or mash it into a dip with lemon, herbs or yogurt. It is mostly a vegetable-based, low-calorie option that also provides dietary fibre; pair it with beans or whole grains for a more substantial meal.

Oil-Free Grilled Eggplant Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.7g

· 3% DV

Protein

0.8g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 87% · Protein 8% · Fat 5%

Oil-Free Grilled Eggplant Vitamins & Minerals

Vitamins

0.28mg · 6% DV

0.08mg · 5% DV

0.65mg · 4% DV

Folate

14µg · 4% DV

Minerals

Potassium ⭐

229mg · 7% DV

Magnesium

14mg · 3% DV

Phosphorus

24mg · 3% DV

Calcium

9mg · 1% DV

How Nutritious Is Oil-Free Grilled Eggplant?

Nutrient density

High

72/ 100

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

50/ 100

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.

Oil-Free Grilled Eggplant Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oil-Free Grilled Eggplant

To burn the 35 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oil-Free Grilled 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 Oil-Free Grilled Eggplant Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oil-Free Grilled 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

✓ Suitable

Low FODMAP

— Not suitable

Oil-Free Grilled Eggplant Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Oil-Free Grilled Eggplant

🍆vs🍅

Oil-Free Grilled Eggplant vs Tomato17 kcal more per 100 g

→🍆vs🥗

Oil-Free Grilled Eggplant vs Mixed Green Salad17 kcal more per 100 g

→🍆vs🫑

Oil-Free Grilled Eggplant vs Red Pepper4 kcal more per 100 g

→🍆vs🥄

Oil-Free Grilled Eggplant vs Boiled Beetroot9 kcal fewer per 100 g

→

Foods Similar to Oil-Free Grilled Eggplant

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Oil-Free Grilled Eggplant

How do you make Oil-Free Grilled Eggplant?

To make Oil-Free Grilled Eggplant, slice the eggplant, pat the pieces dry, and arrange them on a preheated grill. Cook both sides until tender and marked, turning only after the first side releases easily from the grate.

Can you make Oil-Free Grilled Eggplant in the oven?

Yes, you can make Oil-Free Grilled Eggplant under an oven broiler or on a hot baking tray. Arrange the slices in a single layer on parchment and turn them when the exposed side is tender and browned.

How do you stop Oil-Free Grilled Eggplant from sticking?

A clean, thoroughly heated grill helps Oil-Free Grilled Eggplant release without oil. Dry the slices before cooking and avoid moving them too soon; once the underside is browned and cooked, it should lift more easily.

Should you peel eggplant for Oil-Free Grilled Eggplant?

No, peeling is usually unnecessary for Oil-Free Grilled Eggplant. The skin helps hold the slices together while they cook, though you can remove it after grilling if it seems tough or you prefer a softer texture.

Does Oil-Free Grilled Eggplant need to be salted first?

No, salting is not essential for Oil-Free Grilled Eggplant, especially when the eggplant tastes mild. If you want to draw out excess moisture or reduce bitterness, salt the slices briefly, then rinse and dry them well.

Why does Oil-Free Grilled Eggplant taste bitter?

Oil-Free Grilled Eggplant can taste bitter if the eggplant itself is bitter or has aged. Salting the slices before grilling and wiping away the released liquid may help, but most fresh eggplant does not need this step.

What goes well with Oil-Free Grilled Eggplant?

Oil-Free Grilled Eggplant pairs well with garlic yogurt, tomatoes, herbs, and lemon. Serve it as a side with grilled meat or vegetables, add it to grain bowls, or layer it into sandwiches with a tangy sauce.

How should you store leftover Oil-Free Grilled Eggplant?

Let Oil-Free Grilled Eggplant cool, then refrigerate it in a covered container. Keep it chilled and use clean utensils when serving; discard it if it develops an off smell, a slimy surface, or visible mold.

Can you freeze Oil-Free Grilled Eggplant?

Yes, Oil-Free Grilled Eggplant can be frozen, although thawed slices will be softer than freshly grilled ones. Cool the slices first, separate them with parchment in a freezer-safe container, and use them later in dips, sauces, or cooked dishes.

Can Oil-Free Grilled Eggplant be used to make baba ganoush?

Yes, Oil-Free Grilled Eggplant works as the base for baba ganoush. Grill the eggplant until the flesh is very soft, scoop it from the skin, and mash it with tahini, lemon, garlic, and salt for a smoky dip.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026