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Walnut Roasted Eggplant Salad Calories
Source of fiber, healthy fats, and manganese
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Walnut Roasted Eggplant Salad (120 g) has 187 calories. That works out to 156 calories per 100 g. It contains 12.5 g of carbs, 3.8 g of protein, 14.5 g of fat and 5.2 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Walnut Roasted Eggplant Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
187
KCAL / 120G
Carbs
12.5g
· 5% DV
Protein
3.8g
· 8% DV
Fat
14.5g
· 19% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 8% · Fat 66%
Walnut Roasted Eggplant Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 1.66 g | 8% |
| Trans fat | 0 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 12.5 g | 5% |
| Fiber | 5.2 g | 19% |
| Protein | 3.8 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 Roasted Eggplant Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 187 kcal |
| 2 tablespoon (small) | 30 g | 47 kcal |
| ½ cup (chopped) | 75 g | 117 kcal |
| 100 g | 100 g | 156 kcal |
| 1 cup (chopped) | 150 g | 234 kcal |
| 1 serving (large) | 180 g | 281 kcal |
| 2 serving (double) | 240 g | 374 kcal |
| 1 pack (large) | 250 g | 390 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Walnut Roasted Eggplant Salad
How do you make Walnut Roasted Eggplant Salad?
Make Walnut Roasted Eggplant Salad by roasting whole eggplants until soft, peeling them, and letting the flesh drain. Chop it and mix with walnuts, olive oil, garlic, lemon juice, and salt; add herbs if you like.
How do you roast eggplant for Walnut Roasted Eggplant Salad?
For Walnut Roasted Eggplant Salad, roast eggplants over a flame, under a broiler, or on a grill until the skin is charred and the flesh collapses. Prick them first when using an oven to keep them from bursting.
What ingredients go in Walnut Roasted Eggplant Salad?
Walnut Roasted Eggplant Salad is centered on roasted eggplant and walnuts, usually with olive oil, garlic, lemon juice, and salt. Parsley, chili flakes, or other herbs can be added, but the exact seasoning varies by recipe.
Do you peel the eggplant for Walnut Roasted Eggplant Salad?
Yes, you usually peel the charred skin before making Walnut Roasted Eggplant Salad. Let the peeled flesh drain briefly before chopping; this removes excess liquid while preserving the smoky flavor that makes the salad distinctive.
How do you keep Walnut Roasted Eggplant Salad from becoming watery?
Drain the roasted eggplant well before mixing Walnut Roasted Eggplant Salad. If the flesh is especially wet, let it sit in a sieve or gently press it; add lemon juice and oil gradually so the finished salad stays thick.
Does Walnut Roasted Eggplant Salad contain yogurt?
No, yogurt is not essential to Walnut Roasted Eggplant Salad; the defining ingredients are roasted eggplant and walnuts. Some cooks add yogurt for a creamier variation, but that softens the smoky flavor and changes the salad’s texture.
What do you serve with Walnut Roasted Eggplant Salad?
Serve Walnut Roasted Eggplant Salad as a mezze, appetizer, or side dish with grilled vegetables, kebabs, or other Mediterranean-style dishes. It also works with flatbread; add a little fresh parsley and chopped walnut just before serving.
How long does Walnut Roasted Eggplant Salad last in the fridge?
Walnut Roasted Eggplant Salad keeps for about three days in a covered container in the refrigerator. Use a clean serving spoon and refrigerate leftovers promptly; the walnuts may soften over time, so it tastes best when freshly made.
Can you freeze Walnut Roasted Eggplant Salad?
You can freeze Walnut Roasted Eggplant Salad, but thawing can make the eggplant watery and the walnuts less pleasant in texture. For a better result, freeze the roasted eggplant on its own and stir in fresh walnuts and seasonings after thawing.
What is the difference between Walnut Roasted Eggplant Salad and baba ganoush?
Walnut Roasted Eggplant Salad gets its defining flavor and texture from walnuts, while baba ganoush commonly includes tahini, lemon, and garlic. Both use roasted eggplant, but baba ganoush is typically smoother and more sesame-forward.
Walnut Roasted Eggplant Salad Vitamins & Minerals
Vitamins
B6
0.22mg · 13% DV
B1
0.11mg · 9% DV
Biotin
2.52µg · 8% DV
Folate
33.6µg · 8% DV
Minerals
Manganese
1.04mg · 45% DV
Copper
0.37mg · 41% DV
Phosphorus
94mg · 13% DV
Magnesium
53mg · 13% DV
Potassium ⭐
343mg · 10% DV
Sodium
174mg · 8% DV
Walnut Roasted Eggplant Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Roasted Eggplant Salad
To burn the 187 calories in 1 serving (medium) (120 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 Roasted Eggplant Salad?
Walnut Roasted Eggplant Salad brings together eggplant charred until tender and walnuts, in a style familiar from Turkish home cooking and meze tables. The peeled eggplant may be mashed or left in soft pieces, then dressed with ingredients such as olive oil, lemon and garlic, depending on the recipe.
Its smoky, silky eggplant contrasts with the walnuts’ rich flavour and crunch. Serve it as a meze with bread, alongside grilled vegetables or as part of a spread of small plates. It provides fibre and unsaturated fats; for a lighter version, use the oil sparingly and let the roasted eggplant take centre stage.
How Nutritious Is Walnut Roasted Eggplant Salad?
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 Roasted 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 Walnut Roasted Eggplant Salad Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Roasted 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
✓ Suitable
Low FODMAP
— Not suitable
Walnut Roasted Eggplant Salad Fat Profile
SATURATED
1.66g
MONOUNSATURATED
3.5g
POLYUNSATURATED
5.42g
Omega 6:3 ratio 10.4:1
Above the ideal 4:1 (10.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.