Calories in Eggplant: Nutritional facts for Eggplant Types

The approximate calorie content in 100g of eggplant is 22 calories, based on data from the USDA.

There are 220 calories in 1 kg of eggplant.

The calories of 1 eggplant vary by size, ranging from 105 calories (small) to 165 calories (large).

Eggplant offers several health benefits due to its unique nutritional profile:

• Rich in Antioxidants: Eggplant is a good source of antioxidants, particularly nasunin, an anthocyanin found in the skin of eggplant. Nasunin has been shown to protect brain cells from damage caused by free radicals. A study by Alegria et al. (2012) found that nasunin extracted from eggplant had potent antioxidant and neuroprotective effects in vitro.
• May Help Lower Cholesterol: Eggplant contains fiber, which can help lower cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption. A study by Oboh et al. (2014) found that eggplant extract reduced cholesterol levels in rats.
• Supports Heart Health: Eggplant is a good source of potassium, which helps regulate blood pressure. It also contains antioxidants that may protect against heart disease. A review by Whelton (2014) highlights the importance of potassium for maintaining healthy blood pressure levels.
• May Help with Blood Sugar Control: Eggplant is low in carbohydrates and high in fiber, making it a good choice for people with diabetes. The fiber in eggplant can help slow the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels. A study by Kwon et al. (2008) found that eggplant extract improved glucose control in diabetic rats.
• May Aid in Weight Management: Eggplant is low in calories and high in fiber, which can help promote satiety and reduce overall calorie intake. A study by Tucker (2001) found that dietary fiber intake was associated with lower body weight and a reduced risk of obesity.

While eggplant is generally considered a healthy food, there are a few potential downsides to consider:

• Solanine: Eggplant contains solanine, a compound that can be toxic in large amounts. However, the levels of solanine in eggplant are generally low enough to be safe for most people. Some individuals with sensitivities to nightshade vegetables may experience inflammation or digestive issues after consuming eggplant.
• Oxalates: Eggplant contains oxalates, which can contribute to kidney stone formation in susceptible individuals. People with a history of kidney stones may want to limit their intake of eggplant.
• Allergies: Eggplant allergies are relatively rare but can occur in some individuals. Symptoms of an eggplant allergy may include itching, swelling, and difficulty breathing.

Yes, eggplants can be a nutritious and beneficial part of a balanced diet for most people. They are low in calories, high in fiber and antioxidants, and provide several essential nutrients. Consuming eggplants can contribute to heart health, blood sugar control, and weight management.

There is no specific recommendation for how many eggplants you should eat a day. A reasonable serving is one medium eggplant, which provides a good source of fiber and nutrients without excessive calories.

Most adults can safely consume 1-2 eggplants per day as part of a balanced diet. However, individuals with sensitivities to nightshade vegetables or a history of kidney stones may want to limit their intake.

While eggplant is technically edible raw, it is generally not recommended due to its potentially bitter taste and the presence of solanine, a compound that can cause digestive upset in some individuals. Cooking eggplant significantly reduces its bitterness and breaks down the solanine, making it more palatable and easier to digest. According to the USDA Food and Nutrition Information Center, cooking vegetables generally improves their digestibility and nutrient availability (USDA, n.d.).

Calorie content varies slightly among eggplant types, primarily due to differences in water content and density. However, the overall calorie differences are not substantial. A 100-gram serving of most eggplant varieties contains approximately 20-35 calories. The USDA FoodData Central provides detailed nutritional information for various eggplant types, showing relatively small differences in calorie content.

Botanically speaking, eggplant is a fruit. Fruits are defined as the mature ovaries of flowering plants and contain seeds. Eggplants develop from the flower of the eggplant plant and contain small seeds, thus meeting the botanical definition of a fruit. However, in culinary terms, eggplant is typically used as a vegetable due to its savory flavor and its use in savory dishes. The University of California, Davis, explains this distinction, noting that many botanical fruits are used as vegetables in cooking (UC Davis, n.d.).

Eggplant is believed to have originated in India, where it has been cultivated for over 4,000 years. From India, it spread to other parts of Asia, the Middle East, and eventually Europe. It was introduced to the Americas by European colonizers.

The countries that import the most eggplant are the United States, Germany, France, and the United Kingdom. In 2023, the top importers of fresh or chilled eggplants were the United States (110 million), Germany(110 million), France (71.7 million), the United Kingdom(71.7 million), and Italy ($43.9 million). In terms of volume, China leads in eggplant consumption with 34 million tonnes, which accounts for 67% of total volume. India follows with 13 million tonnes.