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Walnut eggplant sauté Calories
Source of fiber and healthy fats
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut eggplant sauté (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 13.1 g of carbs, 4 g of protein, 18.5 g of fat and 6.3 g of fiber. Its 0.3 mg of Copper covers 34% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut eggplant sauté Nutrition Facts
Selected: 1 serving (medium) · 180 g
234
KCAL / 180G
Carbs
13.1g
· 5% DV
Protein
4g
· 8% DV
Fat
18.5g
· 24% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 7% · Fat 71%
Walnut eggplant sauté nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 13.1 g | 5% |
| Fiber | 6.3 g | 23% |
| Protein | 4 g | 8% |
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 Walnut eggplant sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 234 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 2 tablespoon (double) | 36 g | 47 kcal |
| ½ cup (chopped) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (small) | 120 g | 156 kcal |
| 1 cup (chopped) | 180 g | 234 kcal |
| 1 pack (medium) | 250 g | 325 kcal |
| 1 serving (large) | 270 g | 351 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Walnut eggplant sauté
How do you make walnut eggplant sauté?
Cook bite-size eggplant in a skillet with a little oil until tender, then stir in chopped walnuts near the end. Onion, garlic, and herbs make a flavorful base, while a squeeze of lemon brightens the finished dish.
Should you salt eggplant for walnut eggplant sauté?
Usually, no. Fresh eggplant generally does not need salting to remove bitterness. If yours tastes noticeably bitter, salt the cut pieces briefly, rinse them, and pat them completely dry before sautéing.
How do you keep walnut eggplant sauté from becoming soggy?
Cook the eggplant in a hot pan without crowding it. Overfilling traps steam and makes the pieces soft rather than browned; use batches if needed, and stir only occasionally so the surfaces have time to color.
When should you add walnuts to walnut eggplant sauté?
Add the walnuts during the last few minutes of cooking. They warm through and mingle with the eggplant without losing all their crunch; for extra texture, reserve some chopped walnuts to scatter over the dish just before serving.
Do you leave the skin on for walnut eggplant sauté?
Yes, you can leave the skin on. It helps the eggplant pieces hold their shape as they cook, and peeling is not necessary. If you prefer a more tender texture, peel alternating strips rather than removing all the skin.
What type of eggplant works best in walnut eggplant sauté?
Globe eggplant works well because it is easy to cut into even cubes and widely available. Choose a firm eggplant with glossy skin, and keep the pieces similar in size so they become tender at roughly the same time.
Can you make walnut eggplant sauté ahead of time?
Yes, you can cook walnut eggplant sauté ahead and refrigerate it in a covered container. For the best texture, keep some walnuts aside and stir them in just before serving, rather than letting all of them soften in storage.
What goes well with walnut eggplant sauté?
Walnut eggplant sauté pairs well with rice, flatbread, grilled vegetables, or a simple salad. It can also be served as a side for a larger meal; add lemon or fresh herbs at the table for a brighter finish.
Can you use roasted eggplant in walnut eggplant sauté?
Yes, roasted eggplant can stand in for pan-cooked eggplant. Roast it until tender, then briefly fold it into the sautéed aromatics and walnuts; avoid prolonged cooking, which can make the finished dish overly soft.
How do you reheat walnut eggplant sauté?
Reheat walnut eggplant sauté gently in a skillet over low to medium heat, stirring until it is hot throughout. Add a splash of water if it seems dry, and top with fresh walnuts afterward to restore some crunch.
Walnut eggplant sauté Vitamins & Minerals
Vitamins
B5
0.59mg · 12% DV
B6
0.2mg · 12% DV
Folate
45µg · 11% DV
Vitamin E
1.44mg · 10% DV
Minerals
Copper
0.31mg · 34% DV
Manganese
0.63mg · 27% DV
Phosphorus
99mg · 14% DV
Potassium ⭐
423mg · 12% DV
Sodium
11mg · 0% DV
Walnut eggplant sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut eggplant sauté
To burn the 234 calories in 1 serving (medium) (180 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 Walnut eggplant sauté?
Walnut eggplant sauté is a home-style vegetable dish made by cooking chopped eggplant in a pan and folding in coarsely chopped walnuts. Depending on the recipe, it may also include onion, garlic, tomato or olive oil; the walnuts add richness and a pleasantly earthy flavour.
In Turkey, it is served warm or at room temperature as a meze or side, often with bread, rice, or other small dishes. Soft, tender eggplant contrasts with the walnuts’ gentle crunch. The dish offers fibre and fats from the walnuts; it contains 3.5 g of fibre per 100 g. For a lighter version, use oil sparingly and sauté the eggplant rather than frying it.
How Nutritious Is Walnut eggplant sauté?
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 Walnut eggplant sauté 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 Walnut eggplant sauté Contain Allergens?
Contains these allergens:
Which Diets Is Walnut eggplant sauté 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
Walnut eggplant sauté Fat Profile
SATURATED
1.89g
MONOUNSATURATED
7.65g
POLYUNSATURATED
7.74g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.