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Turkey-Stuffed Eggplant Calories
Protein- and fiber-rich
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turkey-Stuffed Eggplant (220 g) has 255 calories. That works out to 116 calories per 100 g. It contains 15.6 g of carbs, 18 g of protein, 14.1 g of fat and 6.2 g of fiber. Its 9 mg of B3 covers 56% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Turkey-Stuffed Eggplant Nutrition Facts
Selected: 1 piece (medium) · 220 g
255
KCAL / 220G
Carbs
15.6g
· 6% DV
Protein
18g
· 36% DV
Fat
14.1g
· 18% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 28% · Fat 48%
Turkey-Stuffed Eggplant nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.6 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 429 mg | 19% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 6.2 g | 22% |
| Protein | 18 g | 36% |
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 Medium Turkey-Stuffed Eggplant?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 255 kcal |
| 100 g | 100 g | 116 kcal |
| 1 piece (half) | 110 g | 128 kcal |
| 1 piece (small) | 130 g | 151 kcal |
| 1 serving (small) | 180 g | 209 kcal |
| 1 serving (large) | 280 g | 325 kcal |
| 1 piece (large) | 320 g | 371 kcal |
| 1 piece (jumbo) | 420 g | 487 kcal |
| 2 piece (double) | 440 g | 510 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Turkey-Stuffed Eggplant
What is turkey-stuffed eggplant?
Turkey-stuffed eggplant is a baked eggplant dish filled with seasoned ground turkey, usually with tomato, onion, and pepper. It is a lighter-meat variation inspired by Turkish karniyarik, which is traditionally made with ground meat.
How do you make turkey-stuffed eggplant?
To make turkey-stuffed eggplant, soften halved or slit eggplants in the oven, then fill them with cooked ground turkey, onion, and tomato. Add a little tomato sauce to the baking dish and bake until the eggplant is tender and the filling is hot.
Is turkey-stuffed eggplant the same as Turkish karniyarik?
No, turkey-stuffed eggplant is a turkey-based variation of karniyarik, a Turkish dish traditionally stuffed with ground meat. The preparation is similar, but the milder turkey filling benefits from seasoning with garlic, pepper, and herbs.
Should you fry or bake the eggplant for turkey-stuffed eggplant?
You can do either: frying gives turkey-stuffed eggplant a richer, softer texture, while baking uses less oil and is convenient for home cooking. If baking, cook the eggplant until it is tender before adding the filling.
What kind of eggplant works best for turkey-stuffed eggplant?
Medium, firm eggplants with smooth, glossy skin work best for turkey-stuffed eggplant because they hold their shape and are easy to fill. Choose similar-sized eggplants so they soften at roughly the same rate.
What should you serve with turkey-stuffed eggplant?
Turkey-stuffed eggplant pairs well with rice, flatbread, or a simple salad. For a Turkish-inspired meal, serve it with yogurt or cacık; these cool sides balance the warm tomato and pepper filling.
How do you keep turkey-stuffed eggplant from getting watery?
To keep turkey-stuffed eggplant from getting watery, cook the eggplant until tender but not collapsing, and simmer excess liquid out of the turkey filling before stuffing. Avoid adding more sauce than the baking dish needs.
Can you make turkey-stuffed eggplant ahead of time?
Yes, you can assemble turkey-stuffed eggplant ahead and refrigerate it covered until you are ready to bake. Keep it chilled, then bake until the center is thoroughly hot; the eggplant may need a little extra time straight from the refrigerator.
How long does turkey-stuffed eggplant keep in the fridge?
Turkey-stuffed eggplant keeps for up to 3 days in the refrigerator when stored in a covered container after cooking. Reheat only the portion you plan to eat, making sure the turkey filling is hot throughout.
Can you freeze turkey-stuffed eggplant?
Yes, turkey-stuffed eggplant can be frozen after cooking and cooling. Freeze individual portions in airtight containers, then thaw them in the refrigerator and reheat thoroughly; the eggplant may be softer after thawing.
Turkey-Stuffed Eggplant Vitamins & Minerals
Vitamins
B3
9.02mg · 56% DV
B6
0.7mg · 41% DV
B12
0.75µg · 31% DV
B5
1.06mg · 21% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
227mg · 32% DV
Copper
0.26mg · 29% DV
Zinc
2.31mg · 21% DV
Sodium
429mg · 19% DV
Potassium ⭐
616mg · 18% DV
Turkey-Stuffed Eggplant Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey-Stuffed Eggplant
To burn the 255 calories in 1 piece (medium) (220 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 Turkey-Stuffed Eggplant?
Turkey-Stuffed Eggplant is a Turkish-style take on karnıyarık: eggplant is slit and filled with a savoury mince mixture, then cooked until tender. Traditional versions commonly use beef or lamb; this one uses ground turkey, often cooked with onion and tomato. The result is a homely baked or simmered dish rather than a crisp, fried preparation.
The soft, mellow eggplant contrasts with the gently sweet, tomato-rich filling. In Turkey, karnıyarık is typically served as a main meal with rice and yoghurt; it also works well with a fresh salad or crusty bread. Turkey provides protein, while the eggplant contributes fibre, making this a filling option. For a lighter version, soften the eggplant in the oven instead of frying it, and use oil sparingly.
How Nutritious Is Turkey-Stuffed 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 Turkey-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 Turkey-Stuffed Eggplant Contain Allergens?
No known major allergens
Which Diets Is Turkey-Stuffed Eggplant Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Turkey-Stuffed Eggplant Fat Profile
SATURATED
2.6g
MONOUNSATURATED
6.93g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.