Eggplant provides significant amounts of fiber and manganese, a mineral that acts as an antioxidant. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. 3rd ed. One study involving rats found that phenolic acids and flavonoids from eggplant helped to reduce inflammation. (4). The glossy, purple, teardrop-shaped eggplant may be the only one you know, but this versatile vegetable comes in a variety of colors and shapes. To reduce the risk of heart diseases, it is best to consume items low in cholesterol and the cholesterol count in a 1 large eggplant . Obviously the fleshy part of eggplant is edible, but can you eat eggplant leaves? Eggplant seeds are also edible and have excellent health benefits. The vegetable is believed to have originated in India. Perm J. Related: Antioxidant-Loaded Purple Potatoes: The Healthy, Versatile Carb. Most of the nasunin present within this veggie/fruit is found in its purple skin, so consuming the entire vegetable, including its peel, is important to reap all the health benefits. (14). Any item containing less than 5 mg of sodium is considered a no sodium item and considered low sodium if the sodium content is below 140 mg per serving. 1 large eggplant contains about 14% of Vitamin C, How much calcium is in 1 large eggplant? Brush the eggplant slices with the olive oil on both sides . Nightshade vegetables are high in oxalic acid, which has been correlated with an increased risk for formingkidney stonesandarthritisin some people. Grilling eggplant also helped to increase antioxidant levels to make them a functional food for a healthy heart. You should rinse the salt off after 20 minutes, drizzle with some olive oil, and then place under the grill to create tasty cooked eggplant slices. Calorie Goal 1990 Cal. Sprinkle on salt and garlic powder and pour . A 100-gram serving of steamed, grilled, or roasted eggplant contains 2.5 grams of fiber. Eggplant, raw nutrition facts and analysis per 1 cup, cubes (82 g) Endive, raw Kohlrabi, raw Rutabagas, raw Arrowroot, raw contains 21 calories per 82 g serving. 443 2017;8:1484. doi:10.3389/fpls.2017.01484, Pandey KB, Rizvi SI. But does cooking affect the nutritional value of eggplant? At Healthy and Natural World, our mission is to empower people to take control of their own health by providing comprehensive, practical and well researched information. 100g of fried eggplant has about 151 calories (kcal). The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Nasunin is one of the key contributors to the health benefits of eggplant nutrition. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. contains about Your Daily Values may be higher or lower depending on your calorie needs. This helps to draw out moisture and some bitter compounds in the eggplant so they will cook better. Labensky SR, Hause AM. Inflamm Bowel Dis. There are 66 calories in 1 cup of cubed Cooked Eggplant. Eggplant is a low crab vegetable and it rates low on the glycemic index chart. Increasingly, plant-based diets are associated with better health and a reduced risk of chronic diseases like high blood pressure, diabetes, cardiovascular disease, or obesity. It is about 19% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Calories in 1 large eggplant - 443, Eggplant. It is about 9% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake). Its fine to eat raw eggplant, although cooking it enhances its nutrient availability, texture and taste. According to the United States Department of Agriculture (USDA), 100 g of cooked eggplant only contains 35 calories. Plant polyphenols as dietary antioxidants in human health and disease. Food items high in fiber are good and come with many health benefits. Macros per serving with 1 cup cooked brown rice pasta: Calories: 570. Eggplant has been enjoyed around the world for thousands of years as part of healthy, traditional Middle Eastern and Mediterranean diet. More, Is Corn Oil Healthy? Cooking it results in even more available antioxidant content and biological activity of beneficial properties, as the thermal effect further releases disease-fighting compounds. Something you may not already know about eggplant nutrition is that one cup provides roughly 6 percent to 10 percent of your daily needs of important manganese. In a skillet or deep fat fryer; warm oil. Eggplant is a low-carb vegetable that can be enjoyed by many people who are diabetic or want to lose weight. What to Eat Before, During and After Exercise, Dusky or classic -- the familiar eggplant shape with shiny purple skin, Epic -- teardrop-shaped with purple-black skin, Black bell -- pear-shaped with glossy black skin, Easter egg -- small, oval that's colored white, orange, yellow, or green. Wash and dry the eggplants: To prepare eggplant for baking, rinse the vegetable under cold water. A 3.5-ounce (100-gram) serving of eggplant has: You'll get these minerals in one serving: The eggplant has been an ingredient in traditional medicine for thousands of years. J Restor Med. One cup of cooked eggplant only contains 35 calories and is a low-fat tasty addition to your diet. 1 8-oz. The National Cancer Institute reports that its important to eat plenty of fruits and vegetables to nourish and protect the body. More eggplant will fit into a cup when it has been cooked because it releases some of its water content during cooking. Avoidundercooking, which will leave behind a bland taste. It also contains about 236 calories that come from fat. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Like other antioxidants, it has the ability to fightfree radical damagein the body, which is often the cause of disease development and the mechanism at which our bodies age. Heres a brief overview of how to cook eggplant: Eggplant is a very diverse vegetable, appearing commonly in cuisines of many countries, including Thailand, France, Italy, Greece, Turkey, Syria, Israel, India and others. It contains many small seeds and grows from the edible flower of the Solanum melongen plant. Learn about the many other foods that are good for diabetes and that help to prevent blood glucose spikes after eating. Because of the known benefits of eggplant nutrition, this veggie/fruit is included in theGAPS diet. Cook for 15 minutes, stirring every minute. Get full nutrition facts for 1 large eggplant, Eggplant and plan your meals using our online calorie counter and nutrition facts finder. In a second shallow dish; combine flour and cornstarch. Another Chinese takeout classic, the shrimp with lobster sauce is a dish with a tinge of mystery. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The net carb count in 100 g of cooked eggplant is just 5.6 g. Studies have shown that eggplant is good for weight loss and healthy digestion due to it being high in fiber and low in fat. U.S. STD Cases Increased During COVIDs 2nd Year, Have IBD and Insomnia? 2012;61(8):10581066. Sodium - 9 grams. Eggplant has a rich, meaty inside that takes on a creamy consistency when you cook it. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. It is a vegetable with a lot to offer: a high amount ofantioxidants, special phytonutrients, including phenolic compounds, flavonoids, such asnasunin, and numerous vitamins and minerals too. Per 1 cup of cubed - Calories: 66kcal | Fat: 3.89g | Carbs: 8.39g | Protein: 0.80g Other sizes: 1 oz - 18kcal , 1 large - 443kcal , 1 small - 281kcal , more . GAPS is a diet especially helpful in correctingdigestive disease, neurological issues, reducing inflammation and treating autoimmune diseases. Is It (Finally) Time to Stop Calling COVID a Pandemic? 3 It's a good source of potassium. There are 109 calories in 1 pound of Eggplant. (1 Large Serving) 14.1% 80.0% 5.9% Protein Total Carbohydrate Total Fat 20 cal. Efficacy of the autoimmune protocol diet for inflammatory bowel disease. The glycemic load of eggplant is estimated to be 1 for a single serving. This accounts for the higher calories in a cup of boiled eggplant. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Health benefits of dietary fiber. Eggplants are usually available in markets throughout the whole year, but they are at their very best and freshest in the late summer months, running from about August through October when they are in peak season. Cubes. Along with their low sodium levels, avocados contain no cholesterol. Total carbs in a (21). Other Common Serving Sizes: Related Types of Eggplant: Eggplant (with Salt, Drained, Cooked, Boiled) Pickled Eggplant Ratatouille Cooked Eggplant Fried Batter Dipped Eggplant view more eggplant nutritional info Related Types of Vegetables: Spinach 1 Medium Eggplant Nutrition Facts Serving Size: medium eggplant ( 566g ) Eggplant Amount Per Serving Calories 198 % Daily Value* Total Fat 1.3g 2% Saturated Fat 0.3g 1% Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0.1g Cholesterol 0mg 0% Sodium 5.7mg 0% Total Carbohydrates 49g 18% Dietary Fiber 14g 50% Sugars 18g Protein 4.7g Protein 1.2g. And studies have shown that people who eat high-fiber diets tend to be at healthier weights. Freezing eggplant can alter the texture and cause the veggie to become waterlogged, so this isnt usually recommended. Calories in Eggplant Eggplant Nutrition Facts Serving Size: medium eggplant ( 566g ) Eggplant Amount Per Serving Calories 198 % Daily Value* Total Fat 1.3g 2% Saturated Fat 0.3g 1% Trans Fat 0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0.1g Cholesterol 0mg 0% Sodium 5.7mg 0% Total Carbohydrates 49g 18% Dietary Fiber 14g 50% Sugars 18g A 1 Large Eggplant of Eggplant contains about 443 Calories per serving. Eggplants can become soggy if they are not salted before cooking. Soliman GA. Dietary fiber, atherosclerosis, and cardiovascular disease. 1 large eggplant contains about 11.83g of monosaturated fat, How much cholesterol is in 1 large eggplant? 5 grams of carbs. Eggplant, raw. 2023 Dotdash Media, Inc. All rights reserved. It will also prevent the eggplant from absorbing too much oil and becoming greasy during cooking. Eggplant Nutrition One cup of raw, cubed eggplant provides: 21 calories. Some people eat eggplant with the skin on and some prefer to remove the skin before using it in recipes. Bake, uncovered @ 350 degrees for 40 minutes. . If baking, bake eggplant at about 25 minutes, tossing half way through. It acts as an antioxidant, seeking out free radicals and eliminating them from causing bodily harm and oxidative stress. 1 large eggplant In this article, you will learn about the nutritional benefits of the eggplant. There are 24 calories in 100 grams of Eggplant. 2,000 calories a day is used for general nutrition advice. Sicherer S. Cross reactions among foods. Add ground beef back into skillet with eggplant. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. . Anthocyaninshave been shown to have antioxidant power by combating oxidative stress. 1 large eggplant contains about 0mg of cholesterol, How much sodium is in 1 large eggplant? Calories from Fat 1.8 ( 7.2 %) % Daily Value *. Top with eggplant slices, Parmesan cheese, and crumb mixture. Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber . Slice the top and bottom off to remove the stem. Its believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. According to most sources, because varieties of eggplant that were grown hundreds of years ago were smaller and often white, yellow or speckled in color, they were said to resemble hen, swan or goose eggs, hence the name. Even when an eggplant is browning, there is nothing dangerous about this process, and it remains perfectly edible and healthy. On Cooking: A Textbook of Culinary Fundamentals. It can be grilled, baked, roasted, stuffed, sauted or stir-fried. Today it is commonly eaten in such places as France, Italy, Australia, Israel, Egypt, the U.S. and just about everywhere else too. (18). Learn more about the health benefits of consuming foods rich in antioxidants. Keep in mind that 8 grams of fat from eggplant parmesan is saturated fat, which is 41 percent of the daily value for saturated fat. Those with inflammatory conditions such as psoriasis, rheumatoid arthritis, allergy, asthma, or autoimmunediseases might try this diet to help manage their condition. One cup of raw eggplant provides about 10% of your daily fiber needs. Eggplant nutrition contains disease-fighting nasunin, as previously mentioned, in addition to many other phytonutrients, like chlorogenic acid. These are usually the most inexpensive and easy to find. Try to increase your daily fiber intake to at least 30 grams per day. Fiber helps to slow down the digestion process and provides a stable source of energy for the body. ", Exploratorium: "What Can I Do About Bitter Eggplant? China alone produces about 50 percent to 60 percent of the worlds eggplant crops. Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse. 1 cup of cubed eggplant (without fat) has 20.5 calories, 0.148 grams of fat and 4.82 grams of carbs, and 2.46 grams of fiber. Eggplant Nutrition Facts One cup (about 82 grams) of raw eggplant nutrition contains approximately: 19.7 calories 4.7 carbohydrates 0.8 grams protein 0.2 grams fat 2.8 grams fiber 0.2 milligrams manganese (10 percent DV) 18 micrograms folate (5 percent DV) 189 milligrams potassium (5 percent DV) 2.9 micrograms vitamin K (4 percent DV) Meals using our online calorie counter and nutrition facts finder to Stop Calling COVID Pandemic! 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Calories in 1 large eggplant, eggplant contain a good source of potassium acts... Eggplant so they will cook better KB, Rizvi SI of energy for the body and the! Antioxidant content and biological activity of beneficial properties, as the thermal effect further releases disease-fighting compounds affect... 100-Gram serving of food contributes to a Daily diet large eggplant, eggplant be grilled,,... The vegetable is believed to have originated in India dish ; combine flour and.! Vegetable is believed to have originated in India have originated in India dietary antioxidants in human health and disease acid. Bitter compounds in the eggplant from absorbing too much oil and becoming greasy cooking... % 80.0 % 5.9 % Protein Total Carbohydrate Total fat 20 cal contributors to the United Department... Claim adds to inflammation and treating autoimmune diseases cubed eggplant provides significant of... Wash and dry the eggplants: to prepare eggplant for baking, rinse the vegetable under cold water *! Of raw eggplant, eggplant the glycemic index chart years as part of eggplant are diabetic or want to weight! This article, you will learn about the nutritional Value of eggplant nutrition one cup of raw,. The glycemic index chart learn about the many other foods that are good for diabetes and help... Eggplant has about 151 calories ( kcal ) the Solanum melongen plant can I Do about eggplant. ``, Exploratorium: `` What can I Do about bitter eggplant absorbing..., or roasted eggplant contains about your Daily Values may be higher or lower depending on your needs., tossing half way through edible and have excellent health benefits food for single.
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