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Wrinkled, dark brown dried eggplant shells are packed with a coarse walnut filling and arranged closely on a serving plate, their open ends showing the textured filling.
●Low GI
⚡High Potassium
🌿High Fiber

Walnut-stuffed dried eggplant Calories

Source of walnut-derived unsaturated fats and fiber

In season: Autumn · Winter

CALORIES · 100 G

175kcal

GI

30low

POTASSIUM · 100 G

356mg

FIBER · 100 G

5.4g

Quick answer

1 serving (medium) of Walnut-stuffed dried eggplant (180 g) has 315 calories. That works out to 175 calories per 100 g. It contains 31 g of carbs, 8.1 g of protein, 20 g of fat and 9.7 g of fiber. Its 0.6 mg of Copper covers 62% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Walnut-stuffed dried eggplant Nutrition Facts

Selected: 1 serving (medium) · 180 g

315

KCAL / 180G

Carbs

31g

· 11% DV

Protein

8.1g

· 16% DV

Fat

20g

· 26% DV

Fiber

9.7g

· 35% DV

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

Calories come from: Carbs 37% · Protein 10% · Fat 53%

Walnut-stuffed dried eggplant nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories315 kcal
Total fat20 g26%
Saturated fat2.2 g11%
Trans fat0 g
Sodium558 mg24%
Total carbohydrate31 g11%
Fiber9.7 g35%
Protein8.1 g16%

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-stuffed dried eggplant?

ServingAmountCalories
1 serving (medium)180 g315 kcal
1 piece (small)55 g96 kcal
100 g100 g175 kcal
2 piece (medium)110 g193 kcal
1 serving (small)120 g210 kcal
3 piece (large)165 g289 kcal
1 cup (diced)190 g333 kcal
4 piece (extra large)220 g385 kcal
1 serving (large)250 g438 kcal

Calculated from 175 calories per 100 g.

Frequently Asked Questions About Walnut-stuffed dried eggplant

What is walnut-stuffed dried eggplant?

Walnut-stuffed dried eggplant is a Turkish-style dolma made by filling dried eggplant shells with a seasoned mixture that includes walnuts. It is cooked in a pot until the shells soften and the filling is tender; recipes may include rice or bulgur and tangy seasonings.

How do you make walnut-stuffed dried eggplant?

To make walnut-stuffed dried eggplant, soften the dried shells in hot water, fill them loosely with walnut-based stuffing, and arrange them upright in a pot. Add cooking liquid and simmer gently until the eggplant and filling are tender.

How do you soften dried eggplant for walnut-stuffed dried eggplant?

For walnut-stuffed dried eggplant, soak the dried shells in hot water or briefly boil them until pliable enough to fill. Drain them well before stuffing; leaving them in the water until very soft can make them tear or collapse during cooking.

What is usually in the filling for walnut-stuffed dried eggplant?

Walnut-stuffed dried eggplant commonly has walnuts, onion, rice or bulgur, tomato paste, and spices in the filling. Some recipes add herbs or a souring ingredient such as pomegranate molasses or sumac, so the balance of sweet, savory, and tangy flavors varies.

Why does walnut-stuffed dried eggplant split while cooking?

Walnut-stuffed dried eggplant can split if the shells are overfilled, softened too much before cooking, or boiled vigorously. Leave room for grains to expand, place the dolmas snugly in the pot, and cook them at a gentle simmer rather than stirring them.

How do you keep the filling inside walnut-stuffed dried eggplant?

To keep the filling inside walnut-stuffed dried eggplant, fill each shell only partway and fold or press the open end inward if the shell allows it. Arrange the stuffed pieces close together so they stay upright, and avoid stirring the pot while they cook.

How is walnut-stuffed dried eggplant different from fresh eggplant dolma?

Walnut-stuffed dried eggplant has a more concentrated, chewy texture and a deeper dried-vegetable flavor than dolma made with fresh eggplant. The dried shells need softening before stuffing, while fresh eggplant is prepared directly and has a milder, juicier texture.

What do you serve with walnut-stuffed dried eggplant?

Walnut-stuffed dried eggplant pairs well with plain yogurt, a fresh salad, or other small Turkish dishes. Since the filling can be rich and the dolma may be tangy, a simple accompaniment lets its walnut and dried-eggplant flavors stand out.

How should you store leftover walnut-stuffed dried eggplant?

Store leftover walnut-stuffed dried eggplant in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat; it can also be served chilled or at room temperature if the recipe was prepared for that style.

Can you freeze walnut-stuffed dried eggplant?

Yes, walnut-stuffed dried eggplant can be frozen after cooking and cooling. Pack it in meal-sized portions in airtight containers, thaw it in the refrigerator, and reheat it thoroughly; the eggplant may be softer after thawing.

Walnut-stuffed dried eggplant Vitamins & Minerals

Vitamins

B6

0.41mg · 24% DV

B1

0.25mg · 21% DV

B3

2.25mg · 14% DV

Vitamin E

2.07mg · 14% DV

Minerals

Copper

0.56mg · 62% DV

Manganese

1.37mg · 60% DV

Phosphorus

209mg · 30% DV

Magnesium

106mg · 25% DV

Sodium

558mg · 24% DV

Potassium ⭐

641mg · 19% DV

Walnut-stuffed dried eggplant Glycemic Index

GLYCEMIC INDEX

30
Low
0 Low5570100

GLYCEMIC LOAD

7.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Walnut-stuffed dried eggplant

To burn the 315 calories in 1 serving (medium) (180 g):

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

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-stuffed dried eggplant?

Walnut-stuffed dried eggplant is a Turkish dolma made by softening dried eggplant shells and filling them with a savoury mixture, often including rice, walnuts, onion and spices. Recipes vary from household to household, and the dish is especially associated with the cuisines of southern and southeastern Turkey.

The eggplant turns tender and concentrated in flavour, while the walnuts add a rich, slightly crunchy contrast. It can be served warm or at room temperature, as part of a meal or among other meze. Walnuts contribute unsaturated fats and fibre, making this a satisfying plant-based dish. Pair it with a crisp salad or other fresh sides to balance its richness.

How Nutritious Is Walnut-stuffed dried eggplant?

Nutrient density

High

66/ 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

56/ 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.

Is Walnut-stuffed dried eggplant Processed?

NOVA 3

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-stuffed dried eggplant Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Walnut-stuffed dried eggplant Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Walnut-stuffed dried eggplant Fat Profile

SATURATED

2.2g

MONOUNSATURATED

3.69g

POLYUNSATURATED

9.32g

⚖️

Omega 6:3 ratio 4.4:1

Above the ideal 4:1 (4.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.