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Eggplant Puree Calories
Eggplant puree is a low-calorie, fiber-rich vegetable mash.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Eggplant Puree has 38 calories. It contains 7.5 g of carbs, 1.2 g of protein, 0.3 g of fat and 2.8 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Eggplant Puree Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
Eggplant Puree nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 1.2 g | 2% |
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 Eggplant Puree?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 38 kcal |
| 2 tablespoon (small) | 30 g | 11 kcal |
| 1 serving (small) | 70 g | 27 kcal |
| 1 piece (small) | 70 g | 27 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (medium) | 100 g | 38 kcal |
| 1 cup (medium) | 120 g | 46 kcal |
| 1 serving (large) | 150 g | 57 kcal |
| 1 piece (large) | 200 g | 76 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Eggplant Puree
How do you make eggplant puree?
Roast whole eggplants until the flesh is very soft, then scoop it out and mash or blend it. Season eggplant puree with salt and olive oil; garlic, lemon juice, or a little yogurt are optional additions.
What is eggplant puree?
Eggplant puree is cooked eggplant flesh mashed or blended into a soft dish. It can be simply seasoned and served as a side or spread, while versions with garlic, lemon, yogurt, or other additions vary by recipe.
Is eggplant puree the same as baba ganoush?
No. Eggplant puree is a general preparation of mashed eggplant, while baba ganoush is a seasoned Middle Eastern dip that commonly includes tahini, lemon, and garlic. Some recipes overlap, but the names are not interchangeable.
Do you have to roast eggplant for eggplant puree?
No, roasting is not essential, but it gives eggplant puree a smoky flavor. You can also bake, grill, or cook the eggplant until tender; remove excess moisture before mashing so the puree does not turn watery.
Should you peel eggplant for eggplant puree?
Usually, yes: scoop the flesh away from the skin after cooking for a smooth eggplant puree. Leaving in some flesh close to the skin can add a smoky note, but charred or tough skin may make the texture bitter or coarse.
What do you serve with eggplant puree?
Eggplant puree works as a side with grilled meat, chicken, or fish, and pairs well with roasted vegetables, flatbread, or rice. A little olive oil and fresh herbs make a simple finishing touch.
Can eggplant puree be served cold?
Yes, eggplant puree can be served cold or at room temperature as a dip or side. Chill it after cooking, then stir before serving and adjust the seasoning, since cold temperatures can mute its flavors.
Can you freeze eggplant puree?
Yes, freeze eggplant puree in an airtight container in portions. Thaw it in the refrigerator and stir while reheating if it has released liquid; purees containing yogurt or milk may separate more after freezing.
How long does eggplant puree last in the fridge?
Eggplant puree generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if you notice mold, an off smell, or an unusual change in texture.
How do you make eggplant puree smooth?
For smooth eggplant puree, cook the eggplant until completely tender, remove the skin, and mash or blend the flesh while warm. If it is too thick, add olive oil a little at a time rather than pouring in liquid all at once.
Eggplant Puree Vitamins & Minerals
Vitamins
Folate
22µg · 6% DV
B6
0.08mg · 5% DV
B3
0.6mg · 4% DV
Biotin
1.1µg · 4% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
120mg · 4% DV
Phosphorus
22mg · 3% DV
Sodium
2mg · 0% DV
Eggplant Puree Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant Puree
To burn the 38 calories in 100 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 Eggplant Puree?
Eggplant Puree is made by cooking eggplant until tender and mashing it into a smooth or slightly chunky spread. Roasting or charring the eggplant adds a smoky note; recipes may also include olive oil, garlic or spices, though ingredients vary.
Serve it warm or at room temperature as a side, spread or dip. In Turkey, it can accompany meat and vegetable dishes or appear among meze; elsewhere, it pairs easily with flatbread, grilled foods and simple meals. It is a light vegetable mash with useful fibre: a 100 g serving has 38 calories and 2.8 g of fibre. For a lighter version, use just enough oil to bring the texture together, and add herbs or lemon for extra brightness.
How Nutritious Is Eggplant Puree?
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 Eggplant Puree 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 Puree Contain Allergens?
No known major allergens
Which Diets Is Eggplant Puree 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 Puree Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.