1 serving (100 grams) contains 120 calories, 3.0 grams of protein, 9.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
285.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.4 g | 27% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 19.0 g | 6% | |
| Dietary Fiber | 9.5 g | 33% | |
| Sugars | 7.1 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 595.2 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Baba ghanouj
Baba ghanouj is a Middle Eastern dish made from roasted eggplant, tahini (ground sesame paste), olive oil, lemon juice, and garlic. Originating from the Levant region, it is a staple in various Mediterranean cuisines. This creamy, smoky dip is rich in fiber, antioxidants, healthy fats, and essential vitamins like vitamin K, B vitamins, and vitamin E. Due to the inclusion of tahini and olive oil, baba ghanouj provides unsaturated fats, which are beneficial for heart health. The use of roasted eggplant also makes this dish low in calories while being nutrient-dense, contributing to a balanced diet. It is commonly enjoyed as an appetizer with pita bread or vegetable sticks.
Health Benefits
- Eggplant is high in antioxidants, including nasunin, which helps protect brain cells from oxidative stress.
- Tahini is a source of healthy fats and calcium, supporting bone health and reducing inflammation.
- Olive oil contains monounsaturated fats and vitamin E that promote heart health and reduce bad cholesterol levels.
Dietary Considerations
Selection and Storage
Store baba ghanouj in an airtight container in the refrigerator for up to three days. Stir before serving, as separation of ingredients may occur.
Common Questions About Baba ghanouj Nutrition
Is Baba Ghanouj high in protein?
Baba Ghanouj is not particularly high in protein, as its primary ingredient, eggplant, is low in protein. A typical 2-tablespoon serving of Baba Ghanouj contains about 1 gram of protein. It is a better source of fiber and healthy fats, thanks to ingredients like olive oil and tahini.
Can I eat Baba Ghanouj on a keto diet?
Yes, Baba Ghanouj is keto-friendly as it is low in carbohydrates. A 2-tablespoon serving typically contains around 2-3 grams of net carbs, making it a great choice for those following a ketogenic diet. It also provides healthy fats from olive oil and tahini, which are beneficial for keto meal planning.
What are the health benefits of eating Baba Ghanouj?
Baba Ghanouj is a nutrient-rich dip offering diverse health benefits. It contains antioxidants from eggplant, heart-healthy fats from olive oil, and minerals like calcium and iron from tahini. Additionally, it is a good source of fiber, which supports digestion and promotes satiety. However, it can be calorie-dense due to added tahini and oil, so portion control is advised.
What is the recommended serving size for Baba Ghanouj?
A typical serving size of Baba Ghanouj is about 2 tablespoons, which contains roughly 50-70 calories, depending on the recipe. This quantity works well as a dip or spread without adding too many calories, especially when paired with fresh vegetables or whole-grain crackers.
How does Baba Ghanouj compare to hummus in terms of nutrition?
Baba Ghanouj and hummus are similar in calories but differ in main ingredients and nutrients. Baba Ghanouj, made with eggplant, has fewer carbs and slightly more fiber than hummus. Hummus, made with chickpeas, provides more protein and a creamier texture. Both are rich in healthy fats due to tahini and olive oil, but the choice depends on dietary needs and flavor preference.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
