1 serving (medium) of Eggplant Salad (120 g) has 84 calories. That works out to 70 calories per 100 g. It contains 9 g of carbs, 1.8 g of protein, 5.4 g of fat and 3.8 g of fiber. Its 9.6 mg of Vitamin C covers 11% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Eggplant Salad?

Eggplant Salad is a Turkish-style meze made by mashing or finely chopping roasted eggplant with ingredients such as tomato, pepper, olive oil and spices. Recipes vary: some keep a pleasantly rustic texture, while others are blended into a smoother spread.

Roasting gives it a soft, slightly smoky flavor, balanced by the freshness of tomato and herbs. It is commonly served cool or at room temperature as part of a meze spread, alongside grilled dishes, or spooned onto bread. Mostly vegetables, it offers fiber while staying fairly light; a 100 g portion has about 70 calories. Use a measured pour of olive oil for a lighter version, and finish with parsley or a squeeze of lemon.

Eggplant Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

1.5g

· 3% DV

Fat

4.5g

· 6% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 39% · Protein 8% · Fat 53%

Eggplant Salad Vitamins & Minerals

Vitamins

Vitamin C

8mg · 9% DV

0.25mg · 5% DV

0.08mg · 5% DV

Folate

18µg · 5% DV

Minerals

Sodium

120mg · 5% DV

Potassium ⭐

180mg · 5% DV

Magnesium

13mg · 3% DV

Phosphorus

22mg · 3% DV

How Nutritious Is Eggplant Salad?

Nutrient density

High

65/ 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

51/ 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.

Eggplant Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.2

Low

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

How to Burn Off Eggplant Salad

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

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

Is Eggplant Salad 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 Salad 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 Eggplant Salad 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

Eggplant Salad Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

Compare Eggplant Salad

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Eggplant Salad vs Mixed Green Salad52 kcal more per 100 g

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Eggplant Salad vs Red Pepper39 kcal more per 100 g

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Eggplant Salad vs Boiled Beetroot26 kcal more per 100 g

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Foods Similar to Eggplant Salad

🍅

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 Eggplant Salad

What is eggplant salad made of?

Eggplant salad is usually made with roasted eggplant mixed with tomatoes, peppers, olive oil, herbs, and seasonings. Recipes vary: some add onion, garlic, or lemon juice, while others keep the ingredients simple so the smoky eggplant stands out.

How do you make eggplant salad?

To make eggplant salad, roast whole eggplants until soft, peel them, and chop or mash the flesh. Mix with diced tomatoes, peppers, herbs, olive oil, and seasonings, then serve chilled or at room temperature.

Is eggplant salad the same as baba ganoush?

No, eggplant salad is not necessarily baba ganoush. Baba ganoush is a specific Middle Eastern dip commonly made with tahini, lemon, and garlic, while eggplant salad often includes chopped vegetables and may not contain tahini.

How do you roast eggplant for eggplant salad?

Roast whole eggplants over a flame, on a grill, or in a hot oven until the skin is charred and the flesh is completely soft. Let them cool enough to handle, peel away the skin, and drain excess liquid before chopping.

Can you eat eggplant salad cold?

Yes, eggplant salad is often served cold or at room temperature. Chilling it briefly can help the flavors come together, but let it sit out only for serving and return leftovers to the refrigerator promptly.

What should you serve with eggplant salad?

Eggplant salad goes well with grilled meat, chicken, or fish, and it can also be served as part of a mezze spread with bread and other small dishes. Its smoky, tangy flavor also works as a topping for flatbread.

How long does eggplant salad last in the fridge?

Eggplant salad keeps for a few days in a covered container in the refrigerator. Use a clean utensil when serving, and discard it if it has been left at room temperature for an extended period or shows signs of spoilage.

Can you freeze eggplant salad?

You can freeze eggplant salad, but its texture may become watery or soft after thawing, especially when it contains tomato or onion. For better texture, freeze roasted eggplant on its own and mix it with fresh ingredients after thawing.

Why is my eggplant salad bitter?

Eggplant salad can taste bitter if the eggplant is over-charred or bits of burnt skin remain in the mixture. Remove those pieces and balance mild bitterness with lemon juice, tomato, or olive oil; an especially bitter batch may need fresh eggplant.

Can you make eggplant salad ahead of time?

Yes, you can prepare eggplant salad ahead and refrigerate it covered so the flavors have time to mingle. Add delicate herbs shortly before serving, and stir the salad because vegetables may release liquid as it rests.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026