1 piece (medium) of Stuffed Eggplant (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 22.9 g of carbs, 4.1 g of protein, 7.6 g of fat and 6.3 g of fiber. Its 468 mg of Sodium covers 20% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

What is Stuffed Eggplant?

Stuffed Eggplant is made by filling hollowed eggplants with a seasoned mixture, often rice, onion, tomato and herbs; some versions include ground meat. It is a familiar dish across Turkish home cooking, with regional variations in the filling and spices, and similar stuffed vegetables are enjoyed around the eastern Mediterranean.

The eggplant turns tender as it cooks, while the filling stays savoury and moist. Serve it warm or at room temperature, often with yoghurt and a crisp salad; meat-free versions can make a satisfying main or part of a shared meal. It offers vegetables and fibre alongside rice, so a generous salad or extra herbs make a fresh pairing, and using less oil keeps the dish lighter.

Stuffed Eggplant Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

12.7g

· 5% DV

Protein

2.3g

· 5% DV

Fat

4.2g

· 5% DV

Fiber

3.5g

· 13% DV

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

Calories come from: Carbs 52% · Protein 9% · Fat 39%

Stuffed Eggplant Vitamins & Minerals

Vitamins

0.13mg · 8% DV

0.08mg · 7% DV

1.1mg · 7% DV

Folate

22µg · 6% DV

Minerals

Sodium

260mg · 11% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Phosphorus

37mg · 5% DV

How Nutritious Is Stuffed Eggplant?

Nutrient density

Medium

55/ 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.

Stuffed 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 Stuffed Eggplant

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Stuffed 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 Stuffed 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 Stuffed Eggplant Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Stuffed Eggplant Fat Profile

SATURATED

0.7g

MONOUNSATURATED

2.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Stuffed Eggplant

🍆vs🍅

Stuffed Eggplant vs Tomato77 kcal more per 100 g

→🍆vs🥗

Stuffed Eggplant vs Mixed Green Salad77 kcal more per 100 g

→🍆vs🫑

Stuffed Eggplant vs Red Pepper64 kcal more per 100 g

→🍆vs🥄

Stuffed Eggplant vs Boiled Beetroot51 kcal more per 100 g

→

Foods Similar to Stuffed 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 Stuffed Eggplant

What is usually in stuffed eggplant?

Stuffed eggplant is usually filled with a mixture of rice, onion, tomato, herbs and spices; some versions also include ground meat. Turkish-style fillings are often seasoned with ingredients such as parsley, mint or pepper, then cooked inside the eggplant.

Can you make stuffed eggplant without meat?

Yes, stuffed eggplant is easy to make without meat. A rice filling with onion, tomato and herbs is a common choice, and lentils or other vegetables can make the filling more substantial.

Do you need to salt eggplant before making stuffed eggplant?

No, salting is not essential for stuffed eggplant, especially when using fresh, mild eggplants. If yours taste bitter or release a lot of liquid, salt the cut surfaces briefly, then rinse and dry them before filling.

How do you keep stuffed eggplant from getting watery?

To keep stuffed eggplant from getting watery, avoid overfilling it and use a moderate amount of cooking liquid. Cook it gently until tender rather than letting it boil hard, which can break down the eggplant and release more moisture.

Can you use Japanese eggplant for stuffed eggplant?

Yes, Japanese eggplant works for stuffed eggplant, though its long, narrow shape makes it better suited to halving lengthwise than hollowing whole. Its thin skin cooks tender, so keep an eye on it to prevent overcooking.

Is stuffed eggplant Turkish or Greek?

Stuffed eggplant is found in Turkish, Greek and many other Eastern Mediterranean and Middle Eastern cuisines; it does not belong to just one country. The fillings and cooking methods vary, from Turkish rice-filled dolma to versions with meat, herbs or different sauces.

Can you make stuffed eggplant ahead of time?

Yes, you can prepare stuffed eggplant ahead by making the filling and hollowing the eggplants in advance, then storing them separately in the refrigerator. Cook them closer to serving time so the eggplant keeps its shape and the filling does not become soggy.

Is stuffed eggplant served hot or cold?

Stuffed eggplant can be served hot, warm or at room temperature. Meat-filled versions are usually served hot, while Turkish olive-oil and rice versions are often served warm or at room temperature.

What goes well with stuffed eggplant?

Stuffed eggplant pairs well with plain yogurt, a crisp salad or flatbread. For a Turkish-style meal, cacık or a simple tomato and cucumber salad makes a fresh contrast to the soft, savory filling.

How do you reheat stuffed eggplant without drying it out?

Reheat stuffed eggplant covered in a baking dish with a small splash of water or sauce, or warm it gently in a covered pan. The added moisture and cover help keep both the eggplant and rice filling from drying out.

Have another question about Stuffed Eggplant?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026